Treeningukava/ WOD

WOD

On a 2:00 clock:
20 alternating DB hang clean to overheads (15/22.5 kg)
5 shuttle runs
Max bar muscle-ups
2:00 rest
On a 2:00 clock:
16 alternating DB hang clean to overheads
5 shuttle runs
Max bar muscle-ups
2:00 rest
On a 2:00 clock:
12 alternating DB hang clean to overheads
5 shuttle runs
Max bar muscle-ups
2:00 rest
On a 2:00 clock:
8 alternating DB hang clean to overheads
5 shuttle runs
Max bar muscle-ups
2:00 rest
On a 2:00 clock:
4 alternating DB hang clean to overheads
5 shuttle runs
Max bar muscle-ups
– 1 shuttle run is 25 ft down and back.

HEAVY DAY

For load:
10-8-6-4-2
Power clean
– Each set must be unbroken.
– Rest at least 3:00 between sets.

WOD

AMRAP 10:
5 alternating single-DB lunges (15/22.5 kg)
3 lateral burpees over the DB
1 rope climb (4.6/4.6 m)
– Hold the dumbbell any way.

WOD

21-18-15-12-9-6-3 reps for time:
Toes-to-bars
Wall-ball shots (6/9 kg)

WOD

10.00 JOHANNA-MARIA ERI

11.30 HYROX

WOD

5 rounds for time:
400-m run
Handstand walk (15 m)

WOD

For time:
15 ring muscle-ups
30 hang power snatches (30/45 kg)
60 bar-facing burpees

WOD

Every 5:00 for 3 sets:
100-m KB suitcase carry (24/32 kg)
100 double-unders
30 Russian KB swings
Accumulate max plank hold in the remaining time
– Score is the total time in the plank.
– Use the same kettlebell for the swings.

WOD

Partner Badger

3 rounds for time with a partner:
30 squat cleans (30/45 kg)
30 pull-ups
800-m run
– Athletes run together and break up the cleans and pull-ups as needed.

HEAVY DAY

7 sets for load:
2 push presses
1 push jerk