Treeningukava/ WOD

WOD

10.00 CrossFit

11.30 HYROX võistlussimulatsioon

HEAVY DAY

7 sets for load:
1 hang power snatch
1 overhead squat
1 hang squat snatch

WOD

AMRAP 20:
Handstand walk (9 m)
250-m row
3 L-sit ring muscle-ups
250-m row

• L-sit muscle-up starts with straight legs out in front of the body at 90 degrees with the heels on the floor and arms at full extension overhead; the rep finishes when the arms are fully locked out with extension of the elbow.

WOD

For total reps:

AMRAP 5:
Partner 1: Max DB deadlifts (24/32 kg)
Partner 2: Pull-up bar hang

• Only accumulate deadlifts when partner is hanging.
• Partners switch as needed.
• Use two dumbbells.

Rest 2:00

AMRAP 5:
Partner 1: Max toes-to-bars
Partner 2: DB farmers hold (24/32 kg)

• Only accumulate toes-to-bars when partner is holding.
• Partners switch as needed.
• Use two dumbbells.

Rest 1:00

AMRAP 5:
400-m DB farmers carry (24/32 kg)
Max-cal bike in the remaining time

Use two dumbbells.

Partners share the work.

WOD

On a 15:00 clock:
100 burpees
Max shuttle box jump-overs in the remaining time (51/61 cm)

Every minute, starting at 0:00, complete 4 shuttle box jump-overs.
Mark two lines 10 ft apart and place the box in the middle.
1 rep = start standing behind the first marked line, move to it, jump over the box, move past the second marked line, and make a two-hand and two-foot touch behind the line before starting the next rep.
If you have a weight vest, use it.

WOD

3 rounds for time:

15 thrusters (30/45 kg) 15 pull-ups

500-m row

WOD

AMRAP 20 with a partner:
Max-cal on any machine

• From :00-5:00 and 10:00-15:00, the non-working partner holds a plank.
• From 5:00-10:00 and 15:00-20:00, nonworking partner hangs from a bar.
• Partners can only accumulate calories if their partner is holding or hanging.

WOD

10.00 CROSSFIT

11.30 HYROX

WOD

For time:
50 wall-ball shots (6/9 kg) (3 m)
50 box jump-overs (51/61 cm)
50 wall-ball shots
50 med-ball box step-overs (51/61 cm)
50 wall-ball shots
50 lateral burpee box jump-overs (51/61 cm)

• 25:00 time cap.

WOD

From 0:00-10:00:
1,600-m run or 2000 m row for time

10:00-20:00:
Build to a 5-rep-max bench press