Treeningukava/ WOD

WOD

10.00 CROSSFIT

11.30 HYROX

WOD

For time:
50 wall-ball shots (6/9 kg) (3 m)
50 box jump-overs (51/61 cm)
50 wall-ball shots
50 med-ball box step-overs (51/61 cm)
50 wall-ball shots
50 lateral burpee box jump-overs (51/61 cm)

• 25:00 time cap.

WOD

From 0:00-10:00:
1,600-m run or 2000 m row for time

10:00-20:00:
Build to a 5-rep-max bench press

WOD

AMRAP 8:
Barbell back rack lunges (15.2 m) (35/50 kg)
25 pull-ups
Barbell front rack lunges (15.2 m)
25 chest-to-bar pull-ups
Barbell overhead lunges (15.2 m)
Max bar muscle-ups

WOD

AMRAP 10:
30 AbMat sit-ups
10/15-cal row

WOD

For time:
100 double-unders
50 alternating DB snatches (15/22,5 kg)
100 double-unders

• 5:00 time cap.

WOD

For time:
800-m run
42 Russian KB swings (24/32 kg)
21 KB goblet squats (24/32 kg)
30 Russian KB swings
15 KB goblet squats
18 Russian KB swings
9 KB goblet squats
800-m run

SEASON STARTER 2026 -Tule kaasa elama!

HEAVY DAY

Every 3:00 for 5 sets:
5 push presses

WOD

15-12-9 reps for load and time of:
Hang power cleans
Bar-facing burpees