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Old 06-08-2011, 01:16 PM   #11
Pär Larsson
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Re: Looking to build self-punishing workouts.

Stolen and modified from: http://www.crossfitcentermass.com/?p=3848 SFW

2-person TEAM WOD for time:

Round 1:
100 Thrusters 95lb/65lb
20 Squats
20 Overhead Walking Lunges, 45lb/25lb
20 Ring Dips

Round2:
100 Kettlebell Swings, 1.5P/1P
20 Box Jumps, 24”/20"
20 Double Unders
20 Hang Power Cleans 95lb/65lb

Round3:
100 Pullups
20 Plate Situps, 45lb/25lb
20 Burpees
20 Wall Balls 20/14

Each team has one barbell and one kettlebell. Round 1 barbell must not touch the ground. Round 2 KB must not touch the ground. Round 3, one athlete must hang from bar somehow (hands/upside down with knees - use mats) throughout the entire round (mod: use rubber band). Penalty=20 K2E each at end of that round. Two people with different weight scaling can still team up, just simulate hand-off.
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Old 06-08-2011, 01:33 PM   #12
Ellis King
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Re: Looking to build self-punishing workouts.

I've been collecting these, as well. I apologize for my lack of attribution on some of these. I never intended to publish this list. I agree with the earlier posts: Kalsu really is the king of these.

All links are WFS.

Capital Main WOD:
A) 5 Sets of heavy Power Clean to Thruster, 2 reps per set
B) Then:
Amrap in 15 Min of:
3 Power Cleans 205/145#
12 Unbroken Pull Ups (5 burpee penalty if broken)
15 Kb Swings 75/53#

http://www.crossfitwest.com/?p=4727
40 Burpees for time
(you have 5 min to complete the burpees; use the remaining time to rest)
Then:
5x 200m run for time (3 min to complete each; use the remaining time for rest)
Then:
100 double unders for time

10, 8, 6, 4, 2 ==> 30 reps
Back Squat 225/155#
Burpee
Box Jump 24"
Rest 5 minutes, then:
9, 7, 5, 3, 1 ==> 25 reps
Back Squat 225/155#
Burpee
Box Jump 24"
If you do not beat your time, do a handstand pushup for every 5 seconds slower.

AIR FORCE WOD
With 4 Burpees to start every min:
20 Thrusters
20 SDHP
20 Push Jerk
20 OHS
20 Front Squats
@ 95/65#

http://www.crossfitwest.com/?p=4829
Then (from CF Oakland):
4 Rounds (1 minute rest between rounds)
2 1/2 Minute Rounds
200m Run
10 Thrusters 135/85#
Max Rep Burpees
Your score is the total number of burpees done.

http://crossfitnyc.com/2010/02/thur-feb-25.html
Five rounds for reps of:
1 min Wall ball shots, 20 pound
1 min 15 foot rope climb
Run 400m
Rest
Start each round exactly six minutes apart. Your rest period is whatever remains after the run.

603s 0829
* 3 rounds, for time
* Run 400m
* Perform as many 95/65# thrusters as seconds above your PR 400m time

Another from 603
* Overhead barbell carry, 100 meters
* Use your press 1RM weight
* Each time you drop it, do 5 power cleans
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Old 06-08-2011, 04:36 PM   #13
Ryan Hoegner
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Re: Looking to build self-punishing workouts.

Bench press 135lbs 100 times. Every time you rack the bar your reward is a 60mm prowler push w/ 90lbs.
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Old 06-09-2011, 03:10 AM   #14
Dave Traeger
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Re: Looking to build self-punishing workouts.

The box i go to(wfs) did a self punishing type one today.

3 rounds for time:
a) 500m row
b) Double unders in quantity equal to how many seconds the 500m row took (eg 2 minute row 120 double unders).

Check my log to see how i did.

They have one tommorow as well -
For time: 100m walking lunge with kettlebell held at full extension overhead.
5 burpees everytime the kettlebell gets lowered.

There are infinite permutations / possibilities in these kind of workouts.
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Old 06-15-2011, 06:56 AM   #15
Adam Dunn
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Re: Looking to build self-punishing workouts.

Quote:
Originally Posted by Ryan Hoegner View Post
Bench press 135lbs 100 times. Every time you rack the bar your reward is a 60mm prowler push w/ 90lbs.
That 60 milimeter push must be over quick!
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Old 06-15-2011, 07:51 AM   #16
Lan Halbert
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Re: Looking to build self-punishing workouts.

Quote:
Originally Posted by Adam Dunn View Post
That 60 milimeter push must be over quick!
Yeah but the misstype was not the 60mm, it was the 90lbs. It's supposed to be 900lbs.
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Old 06-15-2011, 08:12 AM   #17
Aushion Chatman
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Re: Looking to build self-punishing workouts.

Similar to the first WOD you mention, using again teh Broad Jump

#Broad Jumps to go 50m = X

then immediately do:

X - Deadlifts
2X - Box jumps
3X - Walking Lunges
4X - Air Squats
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Old 06-15-2011, 10:23 AM   #18
Katherine Derbyshire
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Re: Looking to build self-punishing workouts.

Quote:
Originally Posted by Pearse Shields View Post
For this example, broadjump a distance of, say 100 feet. 5 burpees after every 5 broad jumps. Burpees cannot be travelling burpees.
I've done this one. Great way to set a broad jump PR!

Katherine
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Old 06-15-2011, 10:11 PM   #19
Jim Denofa
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Re: Looking to build self-punishing workouts.

This one was pretty tough...
http://crossfithavoc.com/2011/02/24/...february-24th/ w/f/s
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Last edited by Jim Denofa : 06-15-2011 at 10:17 PM.
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Old 04-30-2012, 08:05 PM   #20
Pär Larsson
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Re: Looking to build self-punishing workouts.

http://crossfitbrunswick.com/tuesday-4-24-12/ SFW

Quote:
WOD:
Toes to Bar - 22
KB Snatch (35/26) – 30
Med Ball Cleans (20/14) - 28
DU – 45
KB Swings (53/35) – 40
Tire Flips (400/240) - 8
Med Ball Sit Ups (20/14) - 22

Each exercise has a number associated with it. That is the 1 min standard. You will perform each exercise for 1 min and your goal is to meet or beat the standard. If you do not meet the standard, then you must immediately perform the difference in burpees. For example, if you only achieve 6 of the 8 tire flips, then you must immediately perform 2 burpees. There is a set rest time of 1 min in between each exercise, and your burpees occur during the rest time. So the fewer burpees you have to do, the longer you get to rest. If your burpees spill over into the next minute of exercise, then you have less time to achieve the standard. If you BEAT the standard (e.g. you get 10 tire flips), then you can “bank” those two points for another exercise where you didn’t meet the standard and apply the points to your burpees.
Note for the above: If you can't complete your penalty burpees in the allotted time, they just snowball over, i.e. you have to finish your penalty burpees for not doing 22 Toes-to-bar before you can start on the KB Snatch. As always, the whole key lies in gauging the work capacity and skill level of your clients - set this up wrong and you set people up for a long day of failure and being unhappy.

I looked in the forum rules at http://board.crossfit.com/rules.php and couldn't find any rule that said I couldn't post in an old but relevant thread. Please advise if I missed the rule. I just kind of wanted this thread to become a reference point for anyone digging these types of workouts or wanting to build new ones.

For ease of reference:

Quote:
Originally Posted by Jim Denofa View Post
Quote:
WOD Thursday February 24th
Warm up # 25
For time:
5 minutes of sandbag zercher hold 80/40
Everytime you put down the sand bag you must do 20 double unders
4 minutes of bar hang ( hang from the pullup bar)
Everytime you come off the bar you must do 15 double unders
3 minutes of 135lb barbell overhead hold
Everytime you put the bar down you must do 10 double unders
2 minutes of pushup plank position
Everytime you go to your knees you must do 5 double unders
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