Treeningukava/ WOD

WOD

AMRAP 20:
400-m run
25 double-unders
400-m run
50 double-unders
400-m run
75 double-unders
400-m run
100 double-unders
etc…
– Add 25 double-unders to each round.
– 100 m of running = 1 rep.

WOD

For time:
30-20-10:
Burpees
Chest-to-bar pull-ups
Alternating DB snatches (15/22.5 kg)

WOD

5 rounds for time:
20 push presses (25/35 kg)
20 alternating front rack lunges

HEAVY DAY

For load:
2-2-2-2-2
Hang squat cleans

WOD

EMOM 20:
Min. 1 | 3 bar muscle-ups
Min. 2 | :45 max distance handstand walk

UISULAUPÄEV, KOHTUME KELL 10.15 Tartu Raekoja platsil

WOD

10 rounds for time:
8/10-calorie bike
10 burpees

WOD

5 rounds for time:
2 rope climbs
10 GHD sit-ups
20 box jumps (51/61 cm)
– Step down from the box.

WOD

For load:
5-5-3-3-1-1
Deadlift
– Start at 75% of 1-rep-max.
– Build to a 1-rep-max deadlift.

WOD

AMRAP 5:00
Row 500 meters
Max wall-ball shots (6/9 kg) (2.7/3 m)
– Rest 5:00 –
AMRAP 5:00
Row 500 meters
Max med-ball cleans (6/9 kg)