Treeningukava/ WOD

WOD

3 rounds for time:
400-m run
20 DB farmers carry walking lunges (15/22.5 kg)
– Use two dumbbells.

WOD

4 rounds for reps:
1:00 KB swings (16/24 kg)
1:00 double-unders
1:00 pull-ups
1:00 rest

WOD

HEAVY DAY

5 sets of the complex for load:
3 squat cleans
1 jerk

WOD

AMRAP 7:
10 box jumps (M/L)
3 bar muscle-ups

Post-workout:
5 sets for load:
1 strict weighted pull-up
– Pause with your chin over the bar for :01.

WOD

3 rounds for time:
15 push presses (43/61 kg)
15 toes-to-bars

WOD

Tiimikas kell 10:00 Boxis!

WOD

2 rounds for time:
800-m run
60 double-unders
40 DB goblet carry reverse lunges (15/22.5 kg)

WOD

5 x 4:00 rounds:
30 Russian KB swings (16/24 kg)
Max-cal row
– Rest 1:00 between rounds.
– Score is total calories.

WOD

For load:
3-3-3-3-3-3-3
Back squat

WOD

On a 30:00 clock with a partner:
Machine of choice for distance
– Trade off as desired.
– Starting at :00 and again every 2:00 partners each perform 10 burpees together.