Treeningukava/ WOD

WOD

EMOM 15:
8 burpees
8 wall-ball shots (6/9 kg) (2.7/3 m)

WOD

For time:
400-m run
40 ring dips
30 deadlifts (56/84 kg)
20 double-DB step-ups (15/22.5 kg) (51/51 cm)
400-m run

Community Cup Workout 3

In 20 minutes, establish:
1 rep-max front squat
1 rep-max hang power clean

Community Cup Workout 2

Complete as many reps as possible following the interval of:
2 minutes of work, 1-minute rest
2 minutes of work, 1-minute rest
2 minutes of work, 1-minute rest
3 minutes of work
Rounds 1 and 2
15 toes-to-bars
15 overhead squats (29/43 kg)
Max-calorie row
Rounds 3 and 4
15-calorie row
15 overhead squats
Max chest-to-bar pull-ups

Community Cup Workout 1

AMRAP 20:
15 box jump-overs (51/61 cm)
10 dumbbell snatches (15/22,5kg)
5 handstand push-ups

For time:
2 ring muscle-ups
100-m single-DB carry (15/22.5 kg)
200-m run
4 ring muscle-ups
100-m single-DB carry
200-m run
6 ring muscle-ups
100-m single-DB carry
200-m run
8 ring muscle-ups
100-m single-DB carry
200-m run
10 ring muscle-ups
100-m single-DB carry
200-m run
– Carry the dumbbell any way.

KELL 10.00 HYROX ERI

4 rounds for time:
400/500-m row
10 shoulder-to-overheads (35/50 kg)

Heavy Day
For load:
Back squat
10-10-10-10-10

WOD

AMRAP 10:
10 alternating front-rack lunges (40/60 kg)
10 bar-facing burpees
10 chest-to-bar pull-ups