Treeningukava/ WOD

WOD

For time:
15 box jumps (30 in)
400-m run
20 box jumps (24 in)
400-m run
25 box jumps (20 in)
400-m run

Post-workout:
8 sets:
:20 hollow hold
:10 rest

WOD

EMOM 18:
Min 1 | 5 power cleans (47/70 kg)
Min 2 | 9/12 cals Echo bike
Min 3 | 5 strict pull-ups + 10 push-ups + 15 air squats

WOD

7 sets:
3 push jerks + 1 split jerk

Post-workout:
3 sets:
1:00 freestanding handstand practice
– Rest 1:00 between sets.

WOD

8 rounds with a partner:
400-m run
Max-calorie row
– One partner runs while the other rows for max calories. Athletes switch when the runner returns. Each partner will run and row four times.

WOD

Laupäevane tiimikas!

WOD

FOR TIME:

30 sumo deadlift high pulls (25/35 kg)
1:00 plank hold
30 lateral burpees over the barbell
1:00 plank hold
30 sumo deadlift high pulls
1:00 plank hold
30 lateral burpees over the barbell
– Plank hold time is accumulated.

Post-workout:
Accumulate:
30 GHD back extensions

WOD

For time:
21-15-9
Handstand push-ups
Hang squat cleans (35/50 kg)

Pre-workout
EMOM 6:
2 hang squat cleans
– Build to a heavy set of 2.

WOD

7 rounds for time:
200-m run
10 DB box step-overs (10/15 kg) (51/61 cm)
– Use two dumbbells.

Post-workout
Accumulate:
25 strict pull-ups
– Advanced athletes add load.

WOD

For time:
27-21-15
Knees-to-elbows
Hand-release push-ups
Russian KB swings (24/32 kg)

Post-workout
1 set:
60-m single-arm overhead kettlebell walk
– Use your workout weight.
– Switch arms as needed.

WOD

KELLY BROWN

5 rounds for time:
440-m row
10 box jumps (61/76 cm)
10 deadlifts (84/125 kg)
10 wall-ball shots (6/9 kg)
– 25:00 time cap.