What About Cardio // Home WOD


Today coach Richie takes us through “What About Cardio”.. well, what about it? 😂

This is a FOR TIME workout!

Remember to start with the warm-up video before doing the workout!

“What About Cardio”
🔹 Run 2.4km
🔹 20 Double Unders
🔹 Run 1.6km
🔹 40 Double Unders
🔹 Run 800m
🔹 60 Double Unders
🔹 Run 400m
🔹 80 Double Unders
🔹 Run 200m
🔹 100 Double Unders
Visit our YouTube channel for MOVEMENT HOW TO’s.

Remember to tag us in your workout posts #RedDragonFitness and if you enjoyed this video, please let us know!

See all our Home Workouts here

Modified Angie // Home WOD

This is a FOR TIME workout!

Remember to start with the warm-up video before doing the workout!

“Modified Angie”
🔹 120 pushups
🔹 120 situps
🔹 120 squats

Visit our YouTube channel for MOVEMENT HOW TO’s.

Remember to tag us in your workout posts #RedDragonFitness and if you enjoyed this video, please let us know!

See all our Home Workouts here

Annie // Home WOD


For this workout you will need a skipping rope for double unders, or you can scale to just hops.

This is a FOR TIME workout!

Remember to start with the warm-up video before doing the workout!

“Annie”
50 – 40 – 30 – 20 – 10
🔹 Double Unders
🔹 Sit Ups

Visit our YouTube channel for MOVEMENT HOW TO’s.

Remember to tag us in your workout posts #RedDragonFitness and if you enjoyed this video, please let us know!

See all our Home Workouts here

Run 4 Fun // Home WOD

This is a FOR TIME workout!

Remember to start with the warm-up video before doing the workout!

4 rounds for time:
🔹 400m Run
🔹 50 Air Squats

Visit our YouTube channel for MOVEMENT HOW TO’s.

Remember to tag us in your workout posts #RedDragonFitness and if you enjoyed this video, please let us know!

See all our Home Workouts here

Switch & Snatch // Home WOD

For this workout you will need a timer plus a dumbbell, kettlebell or something you can use as a handheld weight. Get creative!

This is a FOR TIME workout!

Remember to start with the warm-up video before doing the workout!

“Switch & Snatch”
🔹 100 Alternating Dumbbell Snatch
🔹 5 Burpees EMOM (every minute on the minute)

Visit our YouTube channel for MOVEMENT HOW TO’s.

Remember to tag us in your workout posts #RedDragonFitness and if you enjoyed this video, please let us know!

See all our Home Workouts here

Long Cycle Burpee // Home WOD

This is a FOR TIME workout!

Remember to start with the warm-up video before doing the workout!

50 rounds for time:
🔹 1 Squat
🔹 1 Push Up
🔹 1 Sit Up
🔹 1 Superman
🔹 1 Tuck Jump

Visit our YouTube channel for MOVEMENT HOW TO’s.

Remember to tag us in your workout posts #RedDragonFitness and if you enjoyed this video, please let us know!

See all our Home Workouts here

Max Effort // Home WOD


Today we have an arm taxing 20 minute AMRAP! 💪

This is a FOR TIME workout!

Remember to start with the warm-up video before doing the workout!

“Max Effort”
20 min AMRAP (as many reps as possible)
🔹 400m Run
🔹 Max Effort Push Ups

Visit our YouTube channel for MOVEMENT HOW TO’s.

Remember to tag us in your workout posts #RedDragonFitness and if you enjoyed this video, please let us know!

See all our Home Workouts here

The Prison Workout // Home WOD

This is a FOR TIME workout!

Remember to start with the warm-up video before doing the workout!

“The Prison Workout”
🔹 20 Burpees
🔹 Walk 25m
🔹 19 Burpees
🔹 Walk 25m
🔹 18 Burpees
🔹 Walk 25m
(… decrease burpees by 1 each round ..)
🔹 2 Burpees
🔹 Walk 25m
🔹 1 Burpee
🔹 Walk 25m

Visit our YouTube channel for MOVEMENT HOW TO’s.

Remember to tag us in your workout posts #RedDragonFitness and if you enjoyed this video, please let us know!

See all our Home Workouts here