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BCF SOUTH
BCF SCBD
BCF PLUIT
Much more on
BCF OFFICIAL
RX=135 LBS
RX=135 LBS
5 ROUNDS MAX REPS
Deadlift 1 1/2 body weight
Bench press body weight
Clean 3/4 body weight
WOD 2 GO!
WORKOUT
ANYWHERE
YOU ARE
No matter if you are out of town for vacation, business or couldn't hit the gym on that day, Bengkel S&C team designed Wod 2 Go, the workouts that will keep you fit wherever you are.
EXPRESS
WOD
These are quick wods, try 2 or 3 workouts if you have time!
WOD 4.
10 ROUNDS
10 Burpees
10 Sit-ups
WOD 1.
10 ROUNDS
100m Sprint
1 min Rest
WOD 2.
5 ROUNDS
100 Single unders
50 Squats
WOD 3.
AMRAP IN 20 MIN
10 Burpees
15 Squats
20 Sit-ups
WOD 5.
5 ROUNDS
15m Bear crawl
20 Push-ups
15m Bear crawl
20 Jump squat
15m Bear crawl
20 Mountain climbers
WOD 6.
AFAP
1 Mile run
100 Push-ups
200 Squats
1 Mile run
WOD 7.
AFAP
400m Run
50 Squats
400m Run
50 Push-ups
400m Run
50 Sit-ups
400m Run
WOD 8.
AMRAP IN 20 MIN
5 Push-ups
10 Sit-ups
15 Squats
WOD 9.
21-15-9 REPS
Lunges "each leg"
Handstand push-ups
WOD 10.
10-9-8-7-6-5-4-3-2-1
REPS
Burpees
Push-ups
Sit-ups
WOD 11.
2 ROUNDS
20 Double unders
30 Walking lunges
40 Push-ups
30 Squats
20 Sit-ups
10 Box jump
WOD 12.
AFAP
100 Walking lunges
800m Run
50 Walking lunges
400m Run
WOD 13.
10 ROUNDS
10 Vertical jumps
"as high as possible"
7 Squats
5 Push-ups
3 Burpees
WOD 14.
AMRAP IN 20 MIN
10 Jumping jacks
10 Walking lunges
10 Sit-ups
10 Moutain climbers
WOD 15.
8 ROUNDS
20 Seconds squats
10 Seconds rest
20 Seconds plank
10 Seconds rest
WOD 16.
AMRAP IN 12 MIN
10 Bear crawls
5 Burpees
WOD 17.
8 ROUNDS
20 Seconds sprint
10 Seconds rest
WOD 18.
30 ROUNDS
30 Single under
15 Squats
5 Sit-ups
WOD 19.
10 ROUNDS
20 Mountain climbers
20 Walking lunges
WOD 20.
5 ROUNDS
25m Swimming
25 Squats
WOD 21.
AMRAP IN 10 MIN
10 Jump squat
10 Push-ups
WOD 22.
5 ROUNDS
10 Walking lunges
10 Mountain climbers
10 Push-ups
10 Sit-ups
WOD 23.
40-30-20-10 REPS
Bear crawls
Squats
WOD 24.
AFAP
100 Jumping jacks
75 Squats
50 push-ups
15 Burpees
