Treeningukava/ WOD

WOD

AMRAP 8:
20 sit-ups
20 KB goblet squats (16/24 kg)

Pre-workout
Every 3:00 for 5 sets:
3 back squats

WOD

Tiimikas kell 10:00!

WOD

AMRAP 20 with a partner:

400-m run
50 KB sumo deadlift high pulls (24/32 kg)
400-m single-KB carry

– Partners run together and break up the other two movements as needed.

WOD

Every 5:00 for 5 rounds:
10 thrusters (35/50 kg)
10 toes-to-bars
20-cal bike
40 double-unders
– Rest the remainder of each round.

WOD

1-2-3-4-5-6-7-8-9-10 reps for time of:
KB swings (24/32 kg)
Burpee pull-ups
– Pull-up bar 6 inches from fingertips with arms overhead.

Post-workout
EMOM 10:
Min. 1 | 2 Turkish get-ups
Min. 2 | :10-:30 L-sit hold

WOD

HEAVY DAY

For load:
5-5-3-3-1-1-1
Power Clean

Post-workout:
5 Sets:
3 Clean Pulls
– At or slightly above max Clean weight

WOD

For time:
15 ring dips
1,000-m row
15 ring dips
750-m row
15 ring dips
500-m row

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

WOD

9-7-5 reps for time of:
Deadlifts (56/84 kg)
Hang power cleans
Front squats

Post-workout
Accumulate:
50 good mornings
– Rest as needed.
– Athlete chooses load.

WOD

Tiimikas kell 10.00 boxis!

WOD

Open 22.1
Benchmark
AMRAP 15:
3 wall walks
12 DB snatches (15/22.5 kg)
15 box jump-overs (51/61 cm)
– Step down from the box.