Treeningukava/ WOD

WOD

Jaanipäeva eritrenn, kell 10:00, Raadi sõjaväelinnakus!

WOD

Every 2:00 for 8 rounds:
5 deadlifts
10 wall-ball shots (6/9 kg) (3/3.4 m)
– Athlete’s choice for deadlift load (suggested 185/275 lb).

Pre-workout
4 sets:
3 deadlifts
– Build to a heavy set of 3.

WOD

On a running clock:
At 0:00:
15-12-9-6-3 reps for time of:
Toes-to-bars
Double-KB overhead walking lunges (16/24 kg)
At 12:00:
15-12-9-6-3 reps for time of:
Calorie row
Lateral burpees over the rowing machine

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.