Treeningukava/ WOD

10.00 CROSSFIT

11.30 HYROX

WOD

400-m run
50 DB bench presses (15/22.5 kg)
400-m run
50 ring push-ups
400-m run
50 hand-release push-ups
400-m run

WOD

HYROX Foundational challenge

5 rounds for reps
60 sec max cal Row
60 sec max cal double DB Thrusters (10/15 kg)
60 sec max cal Walking lLunges w 2 DB-s in hang
No rest between rounds

WOD

10 rounds for time of:
Sandbag bear-hug carry (20 m)
7/10-cal Echo bike
1:00 rest

WOD

2 rounds for time of:
20/25 cal
30 single-leg squats
20/25 cal
90 step-ups (51/61 cm)
– Complete the calories on any machine.

HEAVY DAY

HEAVY DAY
Every 4:00 x 4 sets:
8 hand-release deadlifts
Farmers carry (61 m)
Score: Load

WOD

5 rounds for time of:
15 front squats (35/50 kg)
60 double-unders

10.00 CROSSFIT

11.30 HYROX

WOD

AMRAP 10:
1 power clean (50/80 kg)
1 bar muscle-up
5/7-cal Echo bike
– Add one rep to power cleans and bar muscle-ups until time expires.

WOD

30-24-18-12-6 rep for time of:
Cal row
Lateral burpees over the db
Alternating DB snatches (15/22.5 kg)