Totally Linda
10-9-8-7-6-5-4-3-2-1 rep rounds of:
Deadlift, 1.5 bodyweight
Back squat, 1.25 bodyweight
Press, 0.75 bodyweight
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Common abbreviations on this site:
- AMRAP: As Many Rounds (or Reps) as Possible
- BW (or BWT): Body weight
- C&J: Clean and jerk
- EMOM: Every Minute on the Minute
- GHD: Glute hamstring developer.
- HSPU: Hand stand push up.
- KB: Kettlebell
- L+R=1: Left + right = 1 rep; e.g. on mountain climbers, both legs move to count as a single rep
- OHS: Overhead squat
- Pd: Pood, weight measure for kettlebells (1 pood = ~36 pounds)
- PR: Personal record
- Rep: Repetition. One performance of an exercise.
- Rx’d; as Rx’d: As prescribed; as written. WOD done without any adjustments.
- RM: Repetition maximum. Your 1RM is your max lift for one rep.
- RFT: Rounds for time
- SDHP: Sumo Deadlift High Pull
- WOD: Workout of the day
Click on any of the exercises below to link to a video with some help on what it looks like or how to do it. (This page is in progress. If you have any suggestions for videos to link to—even something better than what we already have, just send a comment.)
WARMUP | Classic CrossFit Warmup • Burgener Warmup
METABOLIC | Run • Row (2) • Jump Rope • Double-Under (or) • Backward run • Bike • Sandbag carry • Sled Pull
GYMNASTICS | Air Squat • Jumping Squat • Pistol • Walking Lunge • Walking Lunge with weight overhead • Jumping Alternating Lunge • Mountain Climber • Bear Crawl • Broad Jump • Box Jump • Hollow Rock • Forward Roll • Backward Roll • Candlestick Roll • Pistol Roll • Sit-up • GHD Sit-up • Back Extension • Hip Extension • Hip-Back Extension • Push-up • Handstand Push-up • Ring Push-up • Reverse Push-up • Burpee • Bar-Facing Burpee • Burpee Box Jump • Burpee Pull-up • Pull-up (2) (butterfly) • Dead-hang Pull-up • Jumping Pull-up • Towel Pull-up (mute sound first!!) • Chest-to-Bar Pull-up • Dip • Ring Dip (kipping) • Ring Row • Hanging Ring Extension • Rope Climb • Knees to Elbows • Toes to Bar • L-sit • Parallette Pass-Through • Muscle-up • Bar Muscle-up
WEIGHTLIFTING | Kettlebell Swing • One-arm Kettlebell Swing • Turkish Get-Up • Goblet Squat • Deadlift • Sumo-Deadlift High Pull • Front Squat • Back Squat • Overhead Squat • Jumping Squat • Good Morning • Wall Ball • Ball Slam • Russian Twist • Medicine Ball Clean • Squat Clean • Power Clean • Hang Squat Clean • Hang Power Clean • Clean and Jerk • Shoulder Press • Push Press • Push Jerk • Split Jerk • Thruster • Dumbbell Thruster • Bench Press • Floor Press • Man Maker • Squat Snatch (2) • Power Snatch • Kettlebell Snatch (2) • Dumbbell Split Lifts • Hang Power Snatch • Hang Squat Snatch • Snatch Balance • Sots press • Weighted Pull-up (mute sound first!!) • Weighted Dip • Barbell Overhead Walk
MOBILITY | Scorpion • Seal Stretch • Pigeon Pose • Center Plank Hold •
EFFICIENCY TIPS (from the best!) | Pull-ups • Handstand Push-ups • Muscle-ups • Rowing • Knees to Elbows/Toes to Bar • Box Jumps •
Facts: 1) Exercise is for everyone. 2) It is more fun and motivational to be part of a community than to try to exercise all on your own.
Abundant Life @ AC is the online home for the Herbert W. Armstrong College fitness community. It is our little campfire around which we gather to:
- Get workouts
- Learn and share helpful tidbits
- Share experiences good, bad and ugly
- Post times and results
- Motivate each other through encouragement
This is a CrossFit-based program with these goals:
- Improving general fitness
- Providing ability-appropriate, challenging but not punishing activity for everyone who is interested
- Building the HQ, college and congregation fitness community
You are welcome to participate as much or as little as you have the inclination. We would love it if you would post your time and any thoughts to the comments section for any workouts you do. This is your community We encourage you to record any comments, ideas or suggestions!
Game on!
Joel Hilliker
AMRAP in 20 minutes
2 Muscle-ups
4 Handstand push-ups
8 Kettlebell swings, 2 pood
Since we don’t have a 2 pood kettlebell, we have to use 1.5 pood.
Rounds: 13+muscle ups and HSPU
I was happy to beat my previous PR of 11 rounds. The HSPU were the hardest part. After the eighth round, I was doing them in singles. The KBS were like a rest between the MUs and the HSPUs.
What are hollow rocks? Click here.