Treeningukava/ WOD

HEAVY DAY

5 sets for load:
5 shoulder presses + 5 push presses + 5 push jerks

• No rest between movements.

WOD

AMRAP 12:
200-m run
8 hang squat cleans (35/50 kg)
4 wall walks

WOD

6 rounds for time:
24 KB swings (16/24 kg)
12 burpees to a target

• Burpee target is 6 inches above fingertips with arms overhead.

WOD

6 x 1:30 rounds:
20 single-leg squats
Max-cal bike

• Rest 1:30 between rounds.

WOD

3 rounds for time:
25 ring dips
10 KB Turkish get-ups (24/32 kg)
25 pull-ups

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)