WOD's

MONDAY

20`
4 rounds
5 single DB angel press (17.5/10)
8 pull ups or 10-12 ring rows
12 DB floor press (2×17.5/10)

-direct into-

Buy out:
1500/1250m cardio (3200/3000m bike erg)

10`
Knee health:
2 sets
8-12 sissy squat
8-10 KB goblet b-stance squat /side

15`
Hip/back mobility coach choice

TUESDAY

10`
4 sets
5 BB back squat with 80% of yours 3RM
1 set
Max reps BB back squat with 60% of yours 3RMBack

10`
4 sets
4 BB deadlift with 70% of yours 5RM (Tempo: fast up slow down)

10`
5 sets
3 BB bench press with 80% of your 4 RM
(1 sec rest the BB on your chest)

10`
Accessorie work:
3 sets
8–10 BB rows

2 sets
8–10 DB bulgarian split squat /side

WEDNESDAY

AMRAP 8`
12 DB snatches (20/12.5)
8 box jump step down

*3 min rest*

AMRAP 8`
4 Single DB men makers (20/12.5)
8 box jump over

*3 min rest*

AMRAP 8`
10 wall balls (9/6)
6 burpee box jump over

21-15-9
KB russian twist
V-ups

THURSDAY

30-35`
Option A:
AMRAP 15`
1-2-3-4-5-6...
BB strict press (43/30)
BB front squat (43/30)
1 rope climbe after each round

*Rest 4 min*

Erase your reps back down for time

Option B:
AMRAP 15`
1-2-3-4-5-6...
Dual DB strict press (2×15/7.5)
Dual DB front squat (2×15/7.5)
1 rope climbe after each round

*Rest 4 min*

Erase your reps back down for time

5`
Cool down

FRIDAY

14`
4 supersets
10-15 incline push up on box
1 min planking shoulder taps
*90 sec rest*

22`
AMRAP 6`
48m dual DB walking lunges (2x22.5/15)
25/21 cal row
Max calorie ski in the time remainingt ime (or AB)

*2 min rest*

AMRAP 6`
25/21 cal ski (or AB)
48m dual DB walking lunges (2x22.5/15)
Max calories on row in the remaining time

*2 min rest*

AMRAP 6`
25/21 cal row
25/21 cal ski (or AB)
Max meters dual DB walking lunges (2x22.5/15)

5`
Core Tabata

Cool down streching

SATURDAY

I love my Kettlebell😍

12`
4 sets
12 KB horn grip goblet squat

10`
3 sets
16 alternating single KB swings

8`
3 sets
7 half kneeling KB good morning

10`
2 sets
6 KB turkish sit up press /side

10`
2 sets
6 single arm KB thruster with 3 sec hold on top /side

8`
3 sets
8 KB gunsliner curls

17`
For time:
Option A:
400m run
50 KB hang clean (20/12)
30 v-ups
10 wall walks
30 v-ups
50 KB hang clean (20/12)
400m run

Option B:
1000/800m bike erg
50 DB hang clean (17.5/12.5)
20 sit-ups
10 wall walks or inchworm push ups
20 sit ups
50 KB hang clean (17.5/12.5)
1000/800m bike erg



HYROX

Station 1:
2 rounds of
20 shuttle run (1 shuttle run=12m)
300/250m row
25 wall balls
*2-4 min restwalk*

Station 2:
2 rounds of
300/250m ski
20 shuttle run
24m hand release burpee broad jumps
*2-4 min restwalk*

Station 3:
2 rounds of
20 shuttle run
36m single DB lunges (20/10)
4-6 shuttle sprints
*2-4 min rest walk*

SUNDAY

Team of two

5 rounds
E5MOM
25 Synchro single KB hang clean and jerk (20/12)
25 burpee broad jump (i go you go)
25 synchro goblet squat (20/12)
Max cals on cardio machine (i go you go)
*2 min rest after each round*


HYROX
Team of two:
2 rounds
800m partner run (or 2000/1600m bike erg synchro)
30 hanging knee tucks (igyg)
30 synchro plate ground to overhead (15/10)
500/400m row or ski
80 wall balls (9/6/4)
30 synchro burpee on plate
500/400m ski or row
48m DB lunges
30 synchro push ups

After 2 rounds buy out with:
72m synchro dual KB or DB overhead carry