Treeningukava/ WOD

HEAVY DAY

For load:
Front squat
3-3-3-3-3

WOD

7 rounds for time:
7 deadlifts (47/70 kg)
5 hang power cleans
3 bar muscle-ups

WOD

HEAVY DAY
Every 3:00 for 5 sets:
5 push presses

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