Treeningukava/ WOD

WOD

3 rounds for time of:
50 double-unders
12 deadlifts (70/102 kg)
Right into…
1000 m row/ski or 2000 m bike;

Pre-workout
Every 2:00 for 5 sets:
5 deadlifts

WOD

Tiimikas kell 10:00 boxis!

WOD

Kelly
Benchmark

5 rounds for time of:
400-m run
30 box jumps (51/61 cm)
30 wall-ball shots (6/9 kg) (2.7/3 m)
– Step down from the box.

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