Treeningukava/ WOD

WOD

On a 15:00 clock:
Find a heavy single bench press
Bench press
3-3-3-3-3-3-3-3
– Lift 50-60% of heavy single loading.

WOD

2 rounds for time with a partner:
50/60-cal bike
Double-DB walking lunges (45 m) (15/22.5 kg)
20 wall walks
– Split work as needed; 1 partner works at a time.

For distance:
30:00 on any machine

WOD

3 rounds for time with a partner:
30 toes-to-bars, non-working partner holds a handstand against a wall
45 wall-ball shots (6/9 kg) (2.7/3 m), non-working partner hangs from the pull-up bar
60 overhead med-ball lunges, non-working partner holds a side-plank
– Athletes may switch as needed on each movement, but their partner must be holding before any reps can be accumulated.

WOD

10.00 SÕBRAPÄEVA ERI

11. 30 HYROX

WOD

4 sets for max reps:
On a 3:00 clock:
400/500-m row
Max double-DB box step-overs (15/22.5 kg) (51/51 cm)
– Rest 3:00 between sets.

WOD

EMOM 20:
Min. 1 | Max strict pull-ups
Min. 2 | Max strict ring dips
Min. 3 | Max AbMat sit-ups
Min. 4 | Rest

WOD

For time:
1500-m row
3:00 rest
1000-m row
2:00 rest
500-m row
1:00 rest
250-m row