Treeningukava/ WOD

KEVADPÜHA – PUHKAME!

WOD

Every 5:00 for 5 sets:
10 bench presses
Max-unbroken chest-to-bar pull-ups
– Rest the remainder of each interval.

WOD

AMRAP 20:
Bike/row/ski for calories
– Every 20 calories, stop and perform a :20 side plank/side

WOD

For time:
15-12-9-6-3
Lateral burpees over the bar
5-4-3-2-1
Squat snatches (45/60 kg)

WOD

AMRAP 12:
10 ring dips
:20 L-sit hold
10 DB box step-overs (51/51 cm) (15/22.5 kg)
:20 hang from the pull-up bar
– Use two dumbbells.

WOD

Tiimikas kell 10:00 Boxis!

WOD

2 rounds for time:
50 double-unders
40 AbMat sit-ups
30 chest-to-bar pull-ups

Post-workout
EMOM 10:
Min. 1 | 10 GHD back extensions
Min. 2 | :20 side plank hold/side

WOD

AMRAP 20 with a partner:
200-meter run
10-cal bike, row, or ski
5 power snatches (35/55 kg)
5 overhead squats

Pre-workout
5 sets:
1 power snatch
1 overhead squat
1 squat snatch

WOD

HEAVY DAY
7 sets for load:
1 clean pull
1 clean
1 hang clean

WOD

Kaitseväe kehaliste võimete kontrolltest

AMRAP 2 – Unbroken set Push-ups
Rest 10:00
AMRAP 2 – Unbroken set Sit-ups
Rest 10:00
For Time – 3200m Run / 6000m Row