Treeningukava/ WOD

WOD

5 rounds for time:
25 Russian KB swing (16/24 kg)
100-m KB carry
– Use one KB.

HEAVY DAY

For load:
1-1-1-1-1
Clean and jerk
– Rest 3:00 between sets.

WOD

For reps:
4 x AMRAP 3:
75 double-unders
25 burpees
Max-rep toes-to-bars
– Rest 1:00 between AMRAPs.

WOD

10 rounds for time:
10 hand-release push-ups
5 single-arm KB push jerks, right (16/24 kg)
5 single-arm KB push jerks, left
10 KB sumo deadlift high pulls (16/24 kg)

10.00 alustame päeva Karliga!

WOD

5 rounds for time:
25 KB swings (16/24 kg)
10 chest-to-bar pull-ups

HEAVY DAY

6 sets for load:
3 deadlifts
– Use the same load across all sets.

WOD

EMOM 12:
Odd min |1- 3 ring muscle-ups
Even min | max shuttle runs
– 1 shuttle = 25 ft down + 25 ft back

WOD

3 x 2:00 rounds:
12 front squats (35/50 kg)
Max burpee box jump-overs
Rest 2:00
– Step down from the box.

WOD

AMRAP 8:
40 double-unders
10 push presses (30/45 kg)