Weight Vest WODs

Program Content

Blair

Type

FOR TIME

WOD

1,000 Step-Ups (20 in)

Wear a Ruck Pack (45/35 lb)

Austin

Type

FOR TIME

WOD

Cash-In: 2,013 meter Run

Then, 3 Rounds of:

26 Burpees

26 Sit-Ups

26 Air Squats

26 Push-Ups

26 Lunges

Cash-Out: 2,013 meter Run

Wear a Weight Vest (20/14 lb)

Lanell

Type

FOR TIME

WOD

WARM UP

4 Rounds for time:

20 Double Unders

10 Russian Kb Swing

10 Cal Row 1 Round of Strict “CINDY”

4 Inch Worms

Jennell

Type

FOR TIME

WOD

40 Hand-to-hand swings (light weight)

30 Alternating floor press

20 Clean & jerk, switch hands each rep

10 boot Strappers Goblet

10 Windmill

Mayola

Type

FOR TIME

WOD

Kipping – Pull Ups

2 Rounds

2 Pull Ups – 4 Burpees – 6 Sit Ups

Kareem

Type

AMRAP

WOD

AMRAP in 20 minutes

6 Pull-Ups

11 Burpees

24 Sit Ups

Nobuko

Type

FOR TIME

WOD

20 active downward dog / alternate toe touch

30″ Standing leg swing (front) each leg

30″ R leg cadence drill

30″ Running skips or assisted kneelift

30 Lateral squat

30″ Standing leg swing ( across)

30″ Left leg cadence drill

20 active downward dog / alternate toe touch

20 walking high kick 20 walking quad stretch

20m Skip

20 walking lunges combo

Jetta

Type

FOR TIME

WOD

0-12 1M Run,

Max Jump Over #50/40

12-15 – Rest

15-22 800m Run, Max Push Ups

22-25 – Rest

25-30 – 400m Run, Pull Ups

Gail

Type

FOR TIME

WOD

Part A – From 0:00-20:00, EMOM of:

20 Box Step-Ups (40/30 lb Weight Vest)

Rest 3 minutes

Part B – From 23:00-43:00, EMOM of:

20 Box Step-Ups (20/14 lb Weight Vest)

Rest 3 minutes

Part C – From 46:00-1:06:00, perform:

400 Box Step-Ups

Latina

Type

FOR TIME

WOD

1 mile run

100 pull ups (or scale to burpees if you don’t have pull ups)

200 press ups (scale them to press ups from your knees)

300 air squats

1 mile run

Terence

Type

FOR TIME

WOD

21-15-9 for time

Single arm snatches (use a kettlebell or dumbbell)

Press ups (scale to from your knees)

Air squats

Tayna

Type

FOR TIME

WOD

7 rounds for time

7 burpees

7 sit ups

7 jumping squats (scale to air squats)

7 V-ups (scale to leg raises)

7 jumping lunges

Chandra

Type

AMRAP

WOD

AMRAP 12 minutes

5 burpees

10 press ups

15 air squats

Jim

Type

FOR TIME

WOD

1 mile Run

100 Pull-Ups

200 Push-Ups

300 Air Squats

1 mile Run

All with a Weight Vest (20/14 lb)

Elease

Type

FOR TIME

WOD

7km Trail Run with Weight Vest

Royal

Type

FOR TIME

WOD

15 – 12 – 9 Strict Handstand Push-Ups

6 – 4 – 2 Muscle-Ups

All with 20/14 Weighted Vest 10 Minute Time Cap

Clair

Type

AMRAP

WOD

20 min amrap

400 meter run

15 pull ups

20 air squats

Wear a vest

Debbi

Type

FOR TIME

WODS

20 Sit-Ups,

400 meter

Run 20 Burpees

Wear a weight vest (20/14 lb) throughout

Cathern

Type

AMRAP

WOD

1 Rope Climb (15 ft)

5 Burpees

200 meter Run

Wear a weight vest (20/14 lb)

Claud

Type

FOR TIME

WOD

1 mile Sandbag Run (50/30 lb)

Then, 7 Rounds of: 30 Sandbag Back Squats (50/30 lb)

10 Sandbag Strict Presses (50/30 lb)

Finally, perform: 1 mile Sandbag Run (50/30 lb)

Maddie

Type

FOR TIME

WOD

1000 meter Weighted Run

Directly into, 5 Rounds of:

10 Chest-to-Bar Pull-Ups

30 Air Squats

Directly into: 1000 meter Weighted Run

Wear a weight vest (20/14 lb)

Doloris

Type

FOR TIME

WOD

100 Pull-Ups

100 Push-Ups

100 Sit-Ups

100 Air Squats

Tashina

Type

FOR TIME

WOD

1 Mile Run

100 Pull-Ups

200 Push-Ups

300 Air Squats

1 Mile Run

Camelia

Type

FOR TIME

WOD

1.5 Mile

Run 150 Burpees

1.5 Mile Run

Olivia

Type

FOR TIME

WOD

1 Mile Run

50 Push-Ups

50 Sit-Ups

1 Mile Run

50 Push-Ups

50 Sit-Ups

1 Mile Run

Sunni

Type

AMRAP

WOD

6 Pull-Ups

11 Burpees

24 Sit-Ups

Blanch

Type

FOR TIME

WOD

7 rounds:

400 Meter Run

21 Walking Lunges

15 Pull-Ups

9 Burpees

Candis

Type

AMRAP

WOD

5 Pull-Ups

10 Push-Ups

15 Air Squats

Ferdinand

Type

FOR TIME

WOD

1 Mile Run

75 Hand Release Push-Ups

75 Air Squats

1 Mile Run

75 Sit-Ups

75 Jumps

Annita

Type

AMRAP

WOD

5 Pull-Ups

10 Push-Ups (Feet Elevated)

15 Squats

Nona

Type

FOR TIME

WOD

5 Rounds For Time

Bear Crawl (100 ft)

Standing Broad-Jumps (100 ft)

Perform 3 Burpees after every 5 Broad-Jumps

Wear a Weight Vest (20/14 lb)

Rena

Type

FOR TIME

WOD

1.5 mile Run

150 Burpees

1.5 mile

Run Wear a Weight Vest (20/14 lb)

Mikaela

Type

FOR TIME

WOD

1 mile Weighted Run (50/35 lb)

50 Push-Ups

50 Sit-Ups

1 mile Weighted Run (50/35 lb)

50 Push-Ups 50 Sit-Ups

1 mile Weighted Run (50/35 lb)

Gaynelle

Type

FOR TIME

WOD

6 Rounds for Time

400 meter Run

30 Burpees

Wear a Weight Vest (20/14 lb)

Audrea

Type

FOR TIME

WOD

50 Hand Release Push-Ups

1 mile Run

50 Hand Release Push-Ups

Wear a Weight Vest (20/10 lb)

Lilia

Type

FOR TIME

WOD

3 Rounds for Time

800 meter Run

40 Air Squats

30 Walking Lunges

20 Burpees

Wear a Weight Vest (20/14 lb)

Time Cap: 25 minutes

Emanuel

Type

AMRAP

WOD

AMRAP (with a Partner) in 22 minutes

Partner A, perform AMRAP of:

20 Sit-Ups 20 Burpees

…while Partner B performs: 400 meter

Run Partners switch after each Run Wear a Weight Vest (20/14 lb) throughout

Erick

Type

FOR TIME

WOD

Cash-In: 2,013 meter Run

Then, 3 Rounds of:

26 Burpees

26 Sit-Ups

26 Air Squats

26 Push-Ups

26 Lunges

Cash-Out:

2,013 meter Run

Wear a Weight Vest (20/14 lb)

Allan

Type

FOR TIME

WOD

50 Burpees

1 Mile Run/1600M Run

50 Burpees

1 Mile Run/1600M Run

Cherilyn

Type

FOR TIME

WOD

1,200 meter Run

100 Push-Ups

25 Broad-Jumps

100 Sit-Ups

1,200 meter Run

100 Push-Ups

25 Broad Jumps

100 Sit-Ups

1,200 meter

Run Wear a Weight Vest (20/14 lb)

Willard

Type

FOR TIME

WOD

400 meter Run

50 Air Squats

350 meter Run

40 Sit-Ups

250 meter Run

30 Push-Ups

150 meter Run

20 Jumping Jacks

Wear a Weight Vest (25 lb)

Effie

Type

FOR TIME

WOD

400 meter Walking Lunges (20/14 lb Vest)

At 25:00, without the Vest, perform:

400 meter Walking Lunges

Avril

Type

FOR TIME

WOD

50 Strict Pull-Ups

100 Hand-Release Push-Ups

5 km Run

Wear a Weight Vest (20/14 lb)

Alayna

Type

FOR TIME

WOD

6 km Run

60 Burpees

Wear a weight vest (30/20 lb)

Brittanie

Type

FOR TIME

WOD

3 Rounds For Time

1,000 meter Run

10 Muscle-Ups

100 Air Squats

Wear a Weight Vest (20/14 lb)

Jaunita

Type

FOR TIME

WOD

7 Rounds for Time

400 meter Run

21 Walking Lunges

15 Push ups

9 Burpees

Wear a Weight Vest (20/14 lb)

Jenni

Type

FOR TIME

WOD

4 Rounds for Time

400 meter Run

5 Burpees

Wear a weight vest (20/14 lb)

Gabrielle

Type

FOR TIME

WOD

1 mile Run

100 Push-Ups

200 Air Squats

1 mile Run

All with a Weight Vest (20/14 lb)

Kristine

Type

FOR TIME

WOD

3 Rounds For Time

200 meter Run

50 meter Farmers Walk

10 Burpees

10 meter Bear Crawl (forward and backwards)

400 meter Run

100 meter Farmers Walk

20 Burpees

20 meter Bear Crawl (forward and backwards)

600 meter Run

150 meter Farmers Walk

30 Burpees 30 meter Bear Crawl (forward and backwards)

Wear a weight vest (20/14 lb) (except during the run)

Anderson

Type

AMRAP

WOD

AMRAP in 20 minutes

5 Burpees

200 meter Run

Wear a weight vest (20/14 lb)

Rosario

Type

FOR TIME

WOD

5 Rounds for Reps in 35 minutes

2 minutes of Max Air Squats

2 minutes of Max Push-Ups

3 minutes to Run 400 meters

Wear a weight vest (20/14 lb)

Angeles

Type

AMRAP

WOD

AMRAP in 20 minutes

11 Burpees

24 Sit-Ups Wear a Weight Vest (20/14 lb)

Shara

Type

AMRAP

WOD

AMRAP in 20 minutes

22 Air Squats

12 Toes-to-Bars

9 Burpees

Wear a weight vest (20/14 lb)

Margarete

Type

FOR TIME

WOD

4 Rounds for Time

800 meter Run

32 Jumping Air Squats

32 Lunges

32 Sit-Ups

32 Burpees

Wear a weight vest (20/14 lb)

Time Cap: 50 minutes

Fidela

Type

FOR TIME

WOD

5 Rounds for Time

44 Step-Ups

12 Push-Ups

12 Air Squats

Wear a Weight Vest (20/14 lb)

Brigette

Type

FOR TIME

WOD

1 mile Run

Then, 3 Rounds of:

30 Burpees

Then, 1 mile Run

Wear a Weight Vest (20/14 lb)

Annabel

Type

FOR TIME

WOD

1 mile Run

75 Hand Release Push-Ups

75 Air Squats

1 mile Run

75 Sit-Ups

75 Jumps

Wear a ruck or a weighted vest (20/15 lb)

Colin

Type

FOR TIME

WOD

1,000 Step-Ups

Wear a Ruck Pack (45/35 lb)

Bertie

Type

FOR TIME

WOD

Buy-In: 800 meter Run

Then, 5 Rounds of:

10 Pull-Ups

20 Burpees

30 Air Squats

Buy-Out:

800 meter Run

Wear a Weight Vest (20/14 lb)

Bell

Type

FOR TIME

WOD

10 Rounds for Time

22 Lunges

19 Air Squats

Wear a Weight Vest (20/14 lb)

Douglass

Type

AMRAP

WOD

AMRAP in 20 minutes

400 meter Weighted Run (30 lb)

5 Push Ups

Salvatore

Type

FOR TIME

WOD

1000 meter Weighted Run

Directly into, 5 Rounds of:

10 Push Ups

30 Air Squats

Directly into:

1000 meter Weighted Run

Wear a weight vest (20/14 lb)

Vanesa

Type

AMRAP

WOD

AMRAP (in a Team of 3) in 48 minutes

Partner A: Run 400 meters

Partner B performs AMRAP of:

12 Alternating Lunges

6 Burpees

Partner C: Rest

All partners rotate when Partner A finishes the run

Wear a Weight Vest (20/14 lb) throughout

Shani

Type

AMRAP

WOD

AMRAP in 20 minutes

4 Deficit Strict Handstand Push-Ups (3.5/2 in)

10 Pistols (each leg)

Wear a Weight Vest (10/6 kg)

Laraine

Type

FOR TIME

WOD

1 mile Run

Then, 7 Rounds of:

30 Squats

Finally, perform: 1 mile

Wear a Weight Vest (20 lb)

Yuri

Type

FOR TIME

WOD

2 mile Run

16 Burpees

85 Step-Ups

Wear a Weight Vest

Collin

Type

FOR TIME

WOD

75 Burpees to Target (6 in)

150 Air Squats

225 Jumping Jacks

1,300 meter Run

Wear a Weight Vest (20/14 lb)

Cheyenne

Type

FOR TIME

WOD

20 Flights Stairs with Weight Vest (20/14 lb)

20 V-Ups

20 Russian Twists

20 Sit-Ups

Margy

Type

FOR TIME

WOD

11 Rounds for Time

11 Mountain Climbers

11 Air Squats

11 Hand Release Push-Ups

11 Jump Burpees

200 meter Run

Wear a Weight Vest (20/14 lb)

Janae

Type

FOR TIME

WOD

1-2-3-4-5-6-7-8-9-10 Push-Ups

2-4-6-8-10-12-14-16-18-20 Alternating Lunges

1 mile Run

10-9-8-7-6-5-4-3-2-1 Push-Ups

20-18-16-14-12-10-8-6-4-2 Alternating Lunges

Wear a Weight Vest (20/14 lb)

Kyoko

Type

FOR TIME

WOD

7 Rounds for Time

3 Burpees to Target

8 Hand Release Push-Ups

29 Air Squats

Wear a Weight Vest (20/14 lb)

Macy

Type

FOR TIME

WOD

12 Rounds for Time

11 Push-Ups

22 Air Squats

7 Burpees

Wear a Weight Vest (20/14 lb)

Catherine

Type

FOR TIME

WOD

400 meter Run

60 Push-Ups

400 meter Run

60 Push-Ups

400 meter Run

Wear a Weight Vest (20/14 lb)

Modesto

Type

FOR TIME

WOD

3 Rounds For TIme

15 Burpees

800 meter

Run Wear a weight vest (20/14 lb)

Marci

Type

FOR TIME

WOD

876 meter Run

*Then, 28 Rounds of:

2 Handstand Push-Ups

4 Alternating Pistols

Wear a Weight Vest (20/14 lb)

Mendy

Type

AMRAP

WOD

AMRAP in 20 minutes

10 Push-Ups (feet on 30/24″ box)

15 Squats

Everette

Type

FOR TIME

WOD

9 Rounds for Time

300 meter Run

6 Air Squats

6 Burpees

6 Sit-Ups

6 Lunges (alternating)

Wear a Weight Vest (20/14 lb)

Errol

Type

FOR TIME

WOD

1,200 meter Run

Then, 4 rounds of: 12 Push-Ups

6 Strict Handstand Push-Ups

1,200 meter Run

Wear a Weight Vest (20/14 lb)

Denny

Type

FOR TIME

WOD

800 meter Run

60 Push-Ups

90 Air Squats

800 meter Run

40 Push-Ups

60 Air Squats

800 meter Run

Wear a Weight Vest (20/14 lb)

Arline

Type

FOR TIME

WOD

800 meter Run

100 Air Squats

800 meter Run

Wear a Weight Vest (9/6 kg)