30. jaanuar 2025
WOD
For load:
Back squat
5-5-5-5-5
– Choose a working weight and hold it across all 5 sets.
For load:
Back squat
5-5-5-5-5
– Choose a working weight and hold it across all 5 sets.
5-10-15-20-25 reps for time of:
Chest-to-bar pull-ups
Single-DB push presses (15/22.5 kg)
– Complete 30 double-unders after each round.
Post-workout
Tabata plank hold
AMRAP 3:
Snatches (43/61 kg)
AMRAP 9:
9 burpees to a target (30/30 cm)
10 alternating single-leg squats
For time:
2,000-m row
– Every 2:00 including 0:00, perform a :20 support hold on the rings.
Tiimikas kell 10:00!
10 rounds for time:
2 wall walks
Single-arm DB overhead walking lunges (7 m) (15/22.5 kg)
5 burpee pull-ups
Single-arm DB overhead walking lunges (7 m)
For time:
15 box jumps (76/76 cm)
400-m run
20 box jumps (61/61 cm)
400-m run
25 box jumps (51/51 cm)
400-m run
AMRAP 20 with a partner:
10 sumo deadlift high pulls (25/35 kg)
10 wall-ball shots (6/9 kg) (3/3.4 m)
– Each partner completes a full round before switching; one partner works at a time.
For time:
2:00 plank hold
400/500-m row
30 V-ups
30 pull-ups
30 knees-to-elbows
400/500-m row
2:00 plank hold
Post-workout
Accumulate:
30-50 GHD hip extensions or good mornings