A. Gymn.+ 2 Rds.:
• 40"/40" side plank
• 20/20 m front rack carry @16/20 KB
• 40" superman hold
B. Weightlifting
1 Power Clean + 2 Jerks + 1 Power Clean
/5x1 complex @75% of power clean max
No TNG!!/
C. 5 Rounds For Time
• 15 Kipping HSPU's / Pike Push-ups
• 10 Power Cleans @heavy double DB
• 10 m db Dumbbell Walking Lunges @farmer carry
D. Streching
A. Gymn. + Scapula activation
B. 3 sets / 2' rest
• 5 strict pull-ups
• 10 chest supported rows @medium DB
• 10 lat. pull down
C. Core Strenght 3-4 sets /1' rest
▪︎ 40" plank
▪︎ 15 weighted abmat sit-ups
D. For time
20-18-16-18-20 T2B's
10-12-14-12-10 SDHP's
/weight: RX: 50/35 OPEN: 40/25 BEGINNER: 30/15
E: Biceps Curls
3x15 @medium weight/empty bar
WU: GYMN + BB WU
A. 5 RDS / 2' Rest
6 Shoulder Press + Max Rep Push Presses
B. 4 RFT
400m Run
20 Push Presses
10 Deck Squats
RX: 40/30kg
Open: 30/25kg
Beginner: BB
Mobility: General
Activation: 2 RDS
- 10 Slow Wall Slides
- 10 Banded Hip Hinge
- 10 Shuttle Run
A.For Time:
1600m Run, then 4 Rounds
- 10 RKBS
- 10 Goblet Squats
- 5-5 KB Push Presses
800m Run, then 3 Rounds
- 10 RKBS
- 10 Goblet Squats
- 5-5 KB Push Presses
400m Run, then 2 Rounds
- 10 RKBS
- 10 Goblet Squats
- 5-5 KB Push Presses
200m Run, then 1 Round
- 10 RKBS
- 10 Goblet Squats
- 5-5 KB Push Presses
KB. RX@24/16 / OPEN @20/12 / BEGINNER @16/8
Mobility: General
Activation: 3 RDS
- 10 Hollow-Arch
- 10 Air Squats
- 6 V-ups
- 6 BB Hang Muscle Snatches
A. 6 RFT:
- 4 Back Squats
- 8 Hang Power Snatches
- 12 T2B
B. 4 Sets
10 Banded Triceps Extension then immediately down into 5 Diamond Push-ups
BB: RX @40/30 / OPEN @30/20 / BEGINNER @BB
RX: DIAMOND PUSH-UP / OPEN: PUSH-UP / BEGINNER: PUSH-UP ON KNEES
Mobility: General
Activation: 2 RDS
- 30" Hand Stand Hold (wall)
- 30" Mountain Climber
- 60" Rowing
A. Practice 10' HSW
B.3 RFT:
- 20 Burpees
- 24/20 Cal Bike/Row/Ski
- 40 Air Squats
- 24/20 Cal Bike/Row/Ski
(damper 3-5 on cardio machine)
C. Drop set
DB/KB Row
(full right side then full left side…....4DB/KB - for example @22.5/20/17.5/15)
Mobility: Shoulders + Spine
Activation: 2 RDS + BB WU
- 1 Length Bunny Hops
- 10 Box Steps
- 10 Ring Rows
A.4x3' AMRAP/ 3' Rest
1) - 10 Power Snatches @40/30
- 10 Box Jump Overs
- 10 Pull-ups
2) - 8 Power Snatches @45/32.5
- 10 Box Jump Overs
- 10 Pull-ups
3) - 6 Power Snatches @50/35
- 10 Box Jump Overs
- 10 Pull-ups
4) - 4 Power Snatches @55/37.5
- 10 Box Jump Overs
- 10 Pull-ups
B. 4 Sets:
3 DB/KB Shoulder Presses + 5 DB/KB Push Presses + directly into max effort HSPU
PSN: RX @40-45-50-55 / 30-32.5-35-37.5
OPEN @30-35-40-45 / 30-32.5-35-37.5
BEGINNER @BB-25-30-35 / BB-17.5-20-22.5
BOX: RX @60/50 / OPEN @50/40 / BEGINNER @40/PLATES
PULL-UP: RX: BUTTERFLY / OPEN: KIPPING OR RING ROW / BEGINNER: RING ROW
Mobility: Ankles
Activation:
- 8' Running School
A.3x1600m Run
At 0:00 Run 1600m @70% effort
At 14:00 Run 1600m @75% effort
At 28:00 Run 1600m @80% effort
B. 4' AMRAP:
- 20 Medball Twists
- 20 Bicycles
- 12 Sit-Ups
Mobility: Ankles+Hips
Activation: 2 RDS
- 1 Length Duck Walking
- 10 Upper Back Supermans
- 10 Ring Rows
- 10 Burpees
A. Front Squats
5x4 @80%/2' Rest
B. 5 RFT:
- 10/8 Calorie Row
- 4 Burpee Box Jumps @60/50
- 3 Thrusters @60/40
- 2 Strict Pull-Ups
- 1 Wall Climb
(damper 3-5 on rower machine)
C. 3 RFQ:
- 10 Reverse DB Flies
- 10 Bat Wings
- 15m Reverse Bear Crawl
BBJ: RX @60/50 / OPEN @50/40 / BEGINNER @40/PLATES
THRUSTER: RX @60/40 / OPEN @50/30 / BEGINNER @30/20
Mobility: General
Activation: 3 Rds
-10 Glute Bridges
-10 Push-ups
-5/5 KB Lunges
-5/5 KB Windmills
TIBOR BENEDEK REMEMBER WOD in 47'
1st GOLD_SYDNEY 2000. - EMOM 16'
- 14 Goblet Hold KB Lunges (alt)
- 12 KB Pull Through
- 11 Deck Squats
- 10 Sumo Deadlift High Pulls
THEN 2'REST
2nd GOLD_ATHEN 2004. - EMOM 18'
- 18 R KBS
- 15 Burpees
- 14 (7/7) KB Hang Power Cleans
THEN 2'REST
3rd GOLD_PEKING 2008. - AMRAP 9'
Buy in 47 Sit-ups, then
- 30 DUs
- 12 (6/6) KB Snatches
- 5 HSPUs
KB: RX @24/16 / OPEN @20/12 / BEGINNER @16/8
RX: 30DUs / OPEN:40" ACTIVE DU PRACT / BEGINNER: 60 SUs
RX: HSPU / OPEN: AB-MAT HSPU / BEGINNER: PIKE PUSH-UP