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The levels of the workouts are based on experience, fitness and strength.
Click the title of the workout to check them out.
You can filter them by clicking the checkboxes below.
Easy
Normal
Advanced
Expert

Quick Full Body

3 rounds of 10 reps each

Pushups

Walking Lunges (22,5 kg)

Dips

Air Squats


For Time: 4.00

Row & Jump

2000m Row

Then 3 rounds of:

20 Box Jumps 24/20"
20 Chest2Deck Burpees
40 Ab Mat Sit Ups

For Time

Breathtaking

3 rounds of 20 reps each


Burpees

Box Jumps (60 cm)

Air Squats

Walking Lunges (22,5 kg)


For Time

Gymnastic

3 rounds of


10 Toes 2 Bar

20 Pushups

30 Air Squats


For Time: 4:30

Speedy

10 Rounds of each


Sprint 50 meters

10 Pushups


For Time: 5:44

Shoulder Killer

20 Pushups
20 Box Jumps (60 cm)
20 Pushups
20 Shoulderpress (20 kg)
20 Pushups
20 Walking Lunges (22,5 kg)
20 Pushups
20 Toes2Bar
20 Pushups

For Time: 7.00

Full Body

5 - 4 - 3 - 2 - 1 reps of:

No-feet Rope climbs

Ground 2 Overhead (60 kg)

Dumbell Pushups

(Multiply Pushups by 5)

For Time: 13.50

Dead Burpees

3 rounds of


10 Deadlift (BW)

15 Burpees over the Bar


For Time: 4:44

Grip Killer

10 - 9 - 8 - 7 - .. - 1 reps of:

Chest2Bar
Toes2Bar

For Time: 8.30

"Fran"

21 Thrusters (42,5 kg)
21 Pull ups

15 Thrusters (42,5 kg)
15 Pull ups

9 Thrusters (42,5 kg)
9 Pull ups

For Time: 5.08

"Jacky"

1000m Row

50 Thrusters (20/15 kg)

30 Pull ups

For Time: 9.26

Just a Buy In

Buy In: 50 Wallballs

Then

5 Burpees over the Bar
10 Cleans (40/30 kg)
15 Shoulder to Overhead (40/30 kg)

12 Min AMRAP: 135

Pushing the Abs

rounds of 21-15-9 of:

Bench Press (¾ BW)
Toes 2 Bar
Dips
Russian Twists (20/12 kg)

For Time

Row Your Muscles

500 meter Row
5 Muscle ups

400 meter Row
4 Muscle ups

300 meter Row
3 Muscle ups

200 meter Row
2 Muscle ups

100 meter Row
1 Muscle up

For Time: 9.35

Death by Squat

100 reps of: Squat (Bodyweight)

Time Cap: 10 minutes: 60 reps

"Elizabeth"

21 - 15 - 9 Reps of:

Squat Cleans (60 kg)
21 Ring Dips

For Time: 9.38

"Barbara"

5 Rounds:

20 Pullups
30 Pushups
40 Situps
50 Squats

3 min obligatory rest between each round

For Time: 30.43

Raise The Bar

EMOTM for max rounds:

1x Thruster (42,5 kg)
5x Pull-ups

Add 1 rep to thruster each successive minute
Continue until failure.

Pull & Jump

3 rounds of:

30 Box Jumps 24/20"
20 Cleans (1½ BW)
10 Strict Pull Ups

For Time: 16.26

Chest Breaker

10 Minutes EMOTM:

10 Push ups
5 Dips

"Diane"

21 - 15 -9 Reps of:

Deadlifts (100/70 kg)
Handstand Pushups

For Time: 17.30

"Tyler"

5 Rounds For Time:

7 Muscle ups
21 Sumo Deadlift High Pulls

For Time: 23.01

Sucky Seven

7 rounds of:

7 Squats (Bodyweight)

7 Pull Ups

7 Burpees

For Time: 11.30 (5 rounds)

Myalgia

2 Rounds For Time:

25 Toes 2 Bar
50 Front Squats (30/20 kg)
75 Sit ups
25 Overhead Squats (30/20 kg)
50 Pull ups
75 Double unders

30 min Time Cap

Reps: 470

"Linda"

10 - 9 - 8 - 7 - .. - 1 reps of:

Deadlift (1½ BW)
Bench Press (BW)
Clean (¾ BW)

For Time

Death by Deadlift

20 minutes of Deadlift (BW / 70% BW)

Minute 1 - 1 Deadlift
Minute 2 - 2 Deadlifts
Minute 3 - 3 Deadlifts ...

until you tap out
run out of time,
or make it twenty rounds.

Completed Round 18

The Crazy

400m Row
10m Prowler Push 400 pound
2x10m Farmers Walk 2 x 50 kg
2 Rope Climbs
8 Box Jumps 24/20"
10 Knees2Elbows
5m Monkey Bar
14 Wall Balls

35 min AMRAP
luuk, verberne, beste, crossfit, fitness, weightlifting, speed, power, lifting, WOD, WOW, nederland, helmond, expert, heavy, lifting, you, even, lift, bro, paleo

Name: Luuk Verberne
Date of birth: 01-03-1990
E-mail: info@luukverberne.nl
City: Helmond, The Netherlands
Bodyweight: 75 kg
Personal Bests:
Deadlift: 161 kg
Squat: 142½ kg
Deep Squat: 130 kg
Clean: 97½ kg
Military Press: 62½ kg
Push Press: 77½ kg
Jerk: 75 kg
Snatch: 65 kg
Benchpress: 100 kg
Benchpress Decline: 105 kg
Challenges:
60 Seconds Squat Challenge: 62 Reps
60 Seconds Burpee Challenge: 25 Reps
2 Minutes Push Up Challenge: 70 Reps
Max Box Jump Height: 120 cm
3 Minutes Sit up Challenge: 144 Reps
200 Sit Ups For Time: 4:13

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