Treeningukava/ WOD

WOD

“Helen”
Benchmark

3 rounds for time:
400-m run
21 KB swings (16/24 kg)
12 pull-ups

WOD

For load:
5-5-5-5-5
Overhead squat

Post-workout
For completion:
200-m double-KB front-rack carry

WOD

Partner
AMRAP 20 with a partner:
Row for calories
– Switch as needed.

WOD

Tiimikas kell 10:00 Boxis!

WOD

For time:
50 box jumps (51/61 cm)
50 jumping pull-ups
50 KB swings (12/16 kg)
50 walking-lunge steps
50 knees-to-elbows
50 push presses (15/20 kg)
50 GHD hip extensions/Sit Ups
50 wall-ball shots (6/9 kg) (2.7/3 m)
50 burpees
50 double-unders

WOD

5 rounds for time:
200-m run
10 strict handstand push-ups

WOD

Fran

21-15-9 reps for time of:
Thrusters (29/43 kg)
Pull-ups

WOD

3 rounds for time:
21 push-ups
12 hang power cleans (45/60 kg)
1000 m row

Post-workout:
3 sets:
5-10 V-ups
3-5 log rolls/direction
– Rest as needed.

WOD

10 rounds for time:
30 double-unders
3 deadlifts (85/140 kg)

Pre-workout:
EMOM 9:
1 deadlift

WOD

For max reps:
AMRAP 5:
50 air squats
Max chest-to-bar pull-ups
AMRAP 3:
30 box step-ups (50/60 cm)
Max toes-to-bars
AMRAP 1:
Max burpees

Post-workout:
Accumulate:
50 alternating wall-facing handstand shoulder taps
Or…
Handstand walk (45.7 m)