Treeningukava/ WOD

WOD

5 rounds for time:
15 push jerks (30/45 kg)
12 chest-to-bar pull-ups
9 sumo deadlift high pulls (30/45 kg)

HEAVY DAY

EMOM 20:
2 thrusters
– Barbell starts on the floor. Add weight every 5:00.

WOD

EMOM 20:
Odd minutes | Max calorie row
Even minutes | Accumulate :20 L-sit hold

BOX BRIEF

Sõudeklassid kolmapäeviti kell 18.00

Kui sa ei ole varem sõudklassis osalenud, võta liitumiseks ühendust meie treener Sille Vaiksaarega.

WOD

On a 15:00 clock:
50 bar-facing burpees
50 wall-ball shots (6/9 kg) (2.7/3 m)
800-m run
Max-reps hang squat cleans in the remaining time (50/80 kg)

WOD

5 rounds for time:
75 double-unders
20 alternating DB snatches (15/22.5 kg)

WOD

3 rounds for time with a partner:
40 toes-to-bars
12 wall walks
– One athlete works at a time. Athletes may alternate as they see fit.

WOD

AMRAP 10:
7/10 calories on any machine
5 shuttle runs (7.6 m)
– 1 shuttle run = 7 mtr out+ 7 mtr back.

WOD

For load:
Push press
5-5-3-3-3-1-1-1-1-1

WOD

3 rounds for time:
40 Russian KB swings (16/24 kg)
20 box jump-overs (51/61 cm)

WOD

Every 2:00 for 6 rounds:
2 rope climbs (4.6 m)
Max wall-ball shots in remaining time (6/9 kg)(2.7/3 m)
– Rest 1:00 between rounds; so, 2:00 of work + 1:00 rest each round.