WOD's

SUNDAY

AMRAP 40`
Team of two

Option A:
400m partner run
40 synchro burpees
400m partner run
40 synchro air squat
400m partner run
40 synchro push up

Option B:
200m run (500/400m bike)
25 burpees
200m run (500/400m bike)
25 air squat
200m run (500/400m bike)
25 push up




Hyrox team of two

AMRAP 9` per station
3 min rest to change the station

Station 1:
Athlete 1: 24m sled push
Athlete 2: wall sit
*change when athlete 1 ar done with 24m sled push*

Station 2:
Athlete 1: 600m run
Athlete 2: alt. DB snatch
*change when athlete 1 ar back from 600m run*

Station 3:
Athlete 1: 250m ski erg
Athlete 2: high side plank (change side every 20 sec)
*change when athlete 1 are done with 250m ski erg*

Station 4:
Athlete 1: 48m dual DB overhead carry
Athlete 2: alt. KB clean and press
*change when athlete 1 ar done with 48m carry*

MONDAY

20`
I love burpees😍
For time:
30 burpee box jump or step over
20 single DB snatch (17.5/10)
30 burpees to target
20 single DB clean and jerk
30 DB faceing burpees
40 single DB box step overs

10`
2 rounds:
20 plate russian twist
12-15 strict hanging knee raises
Max time L-sit hold

15`
Shoulder/arm mobility coach choice

TUESDAY

10`
6 sets
2 BB back squat @ 85-90%

10`
5 sets
3 BB deadlift @ 85%

10`
6 sets
2 BB bench press @ 85-90%

10`
Accessorie work:
2 rounds
12 dual DB romaniandeadlift
Max reps push ups
10 DB single leg glute bridge hip thrust /side

WEDNESDAY

GLA TABATA
(try to breathe only through your nose)

10 min cardio
Deep squat hold tabata

10 min cardio
Hollow hold tabata

10 min cardio
Supermen hold tabata

THURSDAY

Ring strength
8`
2 sets
8-10 ring gymnastik pulls /side

*rest as needed*

8`
3 sets
MAX reps ring push ups

*rest as needed*

8`
3 sets
8-12 single ring low row

20`
3 sets:
12-15-18
Calorie bike erg
48-36-24
Meters D-ball bear hug carry (35/20)
*60-90 sec rest after each set*

FRIDAY

22`
18-15-12
BB power clean
Box jump over

*3min rest*

9-15-21
Burpee BB deadlift
Single KB box step over

Option A:
BB: 50/35
KB 28/20

Option B:
BB: 40/30
KB: 20/12

Accessorie work:
15`
4 sets
10-12 DB rverse fly
20 Bandet supinadet grip pull aparts

SATURDAY

12`
4 sets
8-10 BB supinated rows

10`
3 sets
8 BB high pull

15`
3 supersets
4-8 strict pull ups
8-12 bandet lat pull down
*60 sec rest*

10`
3 sets
8 DB siting arnold press

14`
3 set
6-8 single arm DB row /side

Option A:
AMRAP 15`
15/12 cal AB
15 GHD floor sit ups
15 DB floor press (2x22.5/15)

Option B:
AMRAP 15`
12/10 cal AB
10 tuck ups
8 DB floor press (2x15/7.5)



HYROX
400m run or 1000/800m bike erg
500m ski
400m run or 1000/800m bike erg
25m sled push
400m run or 1000/800m bike erg
25m sled pull
400m run or 1000/800m bike erg
25 m burpee broad jump
400m run or 1000/800m bike erg
500m row
400m run or 1000/800m bike erg
100m KB farmer carry
400m run or 1000/800m bike erg
50 m lunges
400m run or 1000/800m bike erg
50 wall balls (6/4)