Robuust Kampen

Today: The Nationals Event 3 🔥
13 Toppers rockten ‘m weer 💪🏻


Workout:

From 00:00 - 03:00
X Shuttle Runs
Max Reps * in remaining time

—Rest 1 minute -

From 04:00 - 08:00
X Shuttle Runs
Max Reps * in remaining time

-Rest 2 minutes

From 10:00 - 15:00
X Shuttle Runs
Max Reps * in remaining time

*Reps = Handstand Walk / Handstand Push up / Wall walks

Those who don’t jump will never fly 🚀

3 Rounds For Time [25 Minute Cap]:
700/600 Meter Row
12 Deadlifts (275/185)[124/84]
21 Burpee Box Jumps (24"/20")

Rest 3 Minutes Between Rounds

*Score = Total Time it takes to complete the workout, including rest

Just smiling upside down 🤸‍♀️

AMRAP 20:
5 Handstand Push-ups
10 Single Leg Squats
15 Pull-ups

Every 4 Minutes [Starting at 0:00]:
15 Hang Power Snatches 34/25

So take me up high, take me down low 
Where it all ends nobody knows 
But until then let's have some fun 
Yeah, run, run, run, run, run
[Run - OneRepublic]

WOD:

AMRAP 25:
1 Shuttle Run
5 Push-ups, 10 Air Squats, 15 Sit-ups
2 Shuttle Runs
5 Push-ups, 10 Air Squats, 15 Sit-ups
3 Shuttle Runs
5 Push-ups, 10 Air Squats, 15 Sit-ups
..
Add 1 Shuttle Run Each Round

* 1 Shuttle Run = 20 Meters (10 Meters Down & Back)

Carry Me Home
And Don't Let Go

Workout of the day:

For Time [20 Minute Cap]:
30m Farmers Carry
1 Front Squat
1 Push Press
30m Farmers Carry
2 Front Squats
2 Push Press
..
30m Farmers Carry
10 Front Squats
10 Push Press

Dumbbells: [22.5/15]
Barbell:[43/29]

Spring Maar Achterop Bij Mij 🤪

Workout of the Day: Country Roads

AMRAP 10:
1,600 Meter Run
Max Calorie Bike

Rest 4 Minutes

AMRAP 8:
1,200 Meter Run
Max Calorie Bike

Rest 3 Minutes

AMRAP 6:
800 Meter Run
Max Calorie Bike

Rest 2 Minutes

AMRAP 4:
400 Meter Run
Max Calorie Bike

Rest 1 Minutes

AMRAP 2:
200 Meter Run
Max Calorie Bike

*Score = Sum Total Bike Calories from all 5 Rounds

De complex in de WOD heet dan wel ‘Macho Man’… Maar check deze Macho Women! 💪🏻

On the 2:00 x 10 Sets:
500/400 Meter Bike Erg
AMRAP “Macho Man” [52/38]

"Macho Man":
3 Power Cleans
3 Front Squats
3 Push Jerks

*Score = Total Rounds of "Macho Man"

MISTY MORNING 🌫

Workout of the day:

For Time [35 Minute Cap]:
1 Mile Run
100 Meter Farmers Carry
2,000/1,600 Meter Row
200 Meter Farmers Carry
1 Mile Run
100 Meter Farmers Carry

Dumbbells:[22.5/15]

*Score = Time it takes to complete the workout

SE7EN 🫠

AMRAP 7:
Power Snatches (115/85)[52/38]

On the Minute:
7 Toes to Bar

Rest 6 Minutes

AMRAP 7:
Bar-Facing Burpees

On the Minute:
7 Push Press (115/85) [52/38]

*Score = Athletes will log Reps of Power Snatches and Reps of Bar-Facing burpees. Overall score is the Sum Total Reps

Cindy & DT In de mix 🌪

5 Rounds For Time [25 Minute Cap]:

3 Rounds of "Cindy"
(5 Pull-Ups, 10 Push-Up, 15 Air Squats)

1 Round of "DT" (155/105)[70/48]
(12x Deadlift - 9x Hang power clean - 6x Push jerk)

*Score = Time it takes to complete the workout