Treeningukava/ WOD

WOD

HEAVY DAY
For load:
10-10-10-10-10
Bench press

Post-workout
8 sets:
:20 double-unders
:10 rest

WOD

AMRAP 10:
15-calorie row
10 deadlifts (50/80 kg)

Pre-workout
Take 10:00 to build to a heavy 5-rep deadlift

WOD

For time:
400-m run
30 toes-to-bars
400-m run
10 wall walks
400-m run
30 toes-to-bars
400-m run

Post-workout
4 sets:
10 good mornings
– Build in load, but only as quality mechanics allow.

WOD

Kell 10:00 tiimikas Boxis!

WOD

3 rounds for time:
9 hang power cleans (35/50 kg)
12 thrusters
15 burpees over the bar

Pre-workout:
EMOM 8:
1 clean pull
1 hang power clean
1 thruster
– Build in load, but only as quality mechanics allow.

WOD

On a 10:00 clock:
1,600-m run
Max calories on any machine in the remaining time

Post-workout:
EMOM 6:
Min. 1 | Plank hold
Min. 2 | Flutter kicks

WOD

“NATE”

AMRAP 20:
2 muscle-ups
4 handstand push-ups
8 KB swings (24/32 kg)

WOD

For load:
3-3-3-3-3-3
Deadlift

WOD

2 rounds for time:
50 wall-ball shots (6/9 kg) (2.7/3 m)
50 sit-ups

Post-workout
On a 10:00 clock:
Low-ring muscle-up transition practice

WOD

For time:
50 power cleans (45/60 kg)
– At the top of every minute, perform 10 box jumps (51/61 cm).
– 10:00 time cap.

Pre-workout
On a 10:00 clock:
5 unbroken power cleans
– Build to a heavy set of 5 reps.