Treeningukava/ WOD

WOD

For time:
2,000-m row
– Every 2:00 including 0:00, perform a :20 support hold on the rings.

WOD

Tiimikas kell 10:00!

WOD

10 rounds for time:
2 wall walks
Single-arm DB overhead walking lunges (7 m) (15/22.5 kg)
5 burpee pull-ups
Single-arm DB overhead walking lunges (7 m)

WOD

For time:
15 box jumps (76/76 cm)
400-m run
20 box jumps (61/61 cm)
400-m run
25 box jumps (51/51 cm)
400-m run

WOD

AMRAP 20 with a partner:
10 sumo deadlift high pulls (25/35 kg)
10 wall-ball shots (6/9 kg) (3/3.4 m)
– Each partner completes a full round before switching; one partner works at a time.

WOD

For time:
2:00 plank hold
400/500-m row
30 V-ups
30 pull-ups
30 knees-to-elbows
400/500-m row
2:00 plank hold

Post-workout
Accumulate:
30-50 GHD hip extensions or good mornings

WOD

For time:
Handstand walk (42m)
40 shoulder presses (25/35 kg)
800-m run
– Complete handstand walks in 7-m segments.

Pre-workout
On a 10:00 clock:
Handstand walk practice

WOD

For Time:

100 air squats
50 V-ups
50 DB step-ups (15/22.5 kg) (51/51 cm)
50 V-Ups
100 air squats
– Use two dumbbells; carry any way.

WOD

Tiimikas kell 10:00 Boxis!

WOD

5 x 2:30 rounds for reps:
450/500-m row
Max-reps deadlifts (55/85 kg)
– Rest 1:00 between rounds.