WOD's

MONDAY

EMOM 20`
1. 12-15 KB swings (24/16)
2. 8-10 KB russian twist press (16/10)
3. 10-14 KB goblet squat (16/10)
4. MAX reps KB deadlift in 45 sec (24/16)
5. rest

12`
3 rounds
40-60 sec plank
24m DB single arm carry /side
17 pike lift over DB
*60 sec rest*

15`
Leg/feet mobility coach choice

TUESDAY

10`
4 sets
2 BB squat clean + 1 BB power clean and jerk

10`
3 sets
4 BB jerks

22`
Option A:
4 rounds (4 min per round)
10 burpees over bar
8 BB squat clean and jerk (50/35)
-then-
Max calories row or ski
*90 sec rest between the rounds*

Option B:
4 rounds (4 min per round)
8 burpees over DB
7 DB squat clean and jerk (2×20/12.5)
-then-
Max calories row or ski
*90 sec rest between the rounds*

WEDNESDAY

Circle coach choice ⭕️

THURSDAY

Rope climb strength/technik

10`
3 sets
4-6 pull ups on rope
-direct into-
1-2 stand to lay rope climb

10-15`
Train on your rope climb technik

20`
Option A:
2 rounds
400m ski erg
36m D-ball/sandbag on shoulder carry (50/25)
500m bike erg
12m D-ball/sandbag on shoulder lunges (50/25)

*2 min rest*

3 rounds
300m ski erg
10 D-ball sandbag bear hug squats (50/25)
10 push up on D-ball/sandbag

Option B:
2 rounds
300m ski erg
36m D-ball/sandbag on shoulder carry (35/15)
400m bike erg
12m D-ball/sandbag on shoulder lunges (35/15)

*2 min rest*

3 rounds
200m ski erg
8 D-ball sandbag bear hug squats (35/15)
8 push up on D-ball/sandbag

FRIDAY

10`
3 sets
6 DB floor press
*15 sec rest*
14 spezial plate push ups

10`
4 sets
12 plate squat 360° rotation

22`
Option A:
4 Rounds (4 min per round)
10 burpee to target
20/16 cal ski or row
-direct into-
MAX reps strict pull ups
*90 sec rest after each round*

Option B:
4 Rounds (4 min per round)
8 burpee to target
15/12 cal ski or row
-direct into-
MAX reps ring rows
*90 sec rest after each round*

5`
Cool down

SATURDAY

12`
3 sets
7 DB split stance RDL /side
*20 sec rest*
16 alternating DB lunges

10`
8-12 feet elevated ring rows

15`
3 sets
8-10 rotational wallball throw /side
*20 sec rest*
10-12 BB curls
*20 sec rest*
10-12 BB skull crusher

10`
3 sets
Max time copenhagen plank /side

12`
3 sets
5 DB zottmann curls
*20 sec rest*
8-10 diamont push ups

AMRAP 13`
Option A:
200/160m row or ski
18 wallballs (9/6)
8 v-ups
80 DU
8 KB push press (2×20/12)

Option B:
200/160m row or ski
15 wallballs (6/4)
8 sit ups
100 high knees
8 DB push press (2×15/7.5)

SUNDAY

Team of two

AMRAP 14`
Option A:
11 BB thrusters (43/30)
11 synchro TTB/TTR
11 HSPU
11 synchro A-jumps

*2 min rest*

AMRAP 18`
35 BB clusters (43/30)
25 synchro burpee pull ups

Option B:
11 DB thrusters (2×15/7.5)
11 synchro hanging leg raises
11 push ups
11 synchro A-jumps

*2 min rest*

AMRAP 18`
35 DB clusters (2×15/7.5)
25 synchro burpee jumping pull ups (or ring rows)