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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

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OFFICIAL

Bengkel Strength & Conditioning

Email: support@bengkelsc.com

Tel: (021) 515 1030

© Bengkel S&C since 2013