Treeningukava/ WOD

CROSSBEAR VÕISTLUS – tule kaasa elama!

WOD

For time:
30 power cleans (45/70 kg)
800-m run
30 power cleans

HEAVY DAY

For load:
Back squat
5-5-3-3-1-1-1

WOD

2026 CROSSBEAR 1. WOD

AMRAP 1:30 x 4

Every round starts with:
2 rope climbs 3,6/4.6m

Then max reps/cal:

1. round: wallball 9/13kg
2. round: Ski erg
3. round: DB snatch 15/22.5kg
4. round: Echo bike

Rest 30 sek after each round

WOD

7 rounds for time:
Handstand walk (15 m)
20 box step-ups (51/61 cm)

2026 CROSSBEAR 3. WOD

AMRAP 9

8 toes-to-bars
12 Box Jump overs (50/60 cm)
16 cal row

1 min rest

AMRAP 1
Max strict Pull Ups

WOD

75-50-25 reps for time:
Wall-ball shots (6/9 kg)
AbMat sit-ups
Calorie bike

• Women bike 60-40-20 calories.

WOD

10.00 CROSSFIT
11.30 HYROX

BENCHMARK DAY

CINDY
AMRAP 20:
5 pull-ups
10 push-ups
15 air squats

WOD

For time:
40-cal row
200 double-unders
40-cal row