Strong Body Blog

A. Warm-up: 
EMOM 10’ 
Odd: 5 Jump to knee + 10 Air squat 
Even: 30s. Weighted plank (use backpack “hátizsák”) 

B. 3 Rounds for time: 
5/7 Wall climb 
10/15 Push-ups
50 Air squats 

C. Rear delt fly with “Ásványvíz” 2x1.5/2 Liter 
5x10 reps 
*Rest as needed btw. 

D. For time: 
100 Hollow rock
*every brake do 10 Sit-ups penalty! 

A.
WU: 
3 rounds of: 
10 down-ups 
20 alternating lunge steps 
10/10 deadbug 
30" Wall sit 

B.
Single leg squat on chair x 10/10 reps 
NO rest! 
Single leg RDL with asvanyviz (2x1,5-2 liter) x 10/10 reps 
rest 60" 
x 4 sets 

C.  
4 sets of: 
5 minutes ON (work) / 1 minute OFF (rest)
12 Hang clean + press with ásványvíz (2x 1,5-2 liter) 
15 Burpees 
12 hang clean + press with ásványvíz 
15 air squats  

D.
Single-arm bent over row with asvanyviz 
3x 10-12 reps / arm

A: Warm Up:

• 0-1 min: Run
• 1-2 min: Alternating shoulder taps in push up position
• 2-3 min: Standing position knee to elbow
• 3-4 min: Opposite arm / leg raises in superman position
• 4-5 min: Rest

x 2 - 4 sets

B: For Time

50 Hand climb

45 sec rest

30 Hand climb

30 sec rest

15 hand climb

C: 21- 15 - 9

• Down ups
• Jump air squat
• Double knee raises lying on floor

D: Streching with Enci Yoga

https://www.youtube.com/watch?v=04SJGnMJ1Jc

A. Warm-up: 

10 PVC or Stick pass throught 

10 PVC or Stick Good morning 

10 Scapula Push-ups 

10 Downward Dog Alt. Toe touch 

x 3 sets 

B. Seated Good morning with Stick

3x5 reps 

*Pause 3s. at the bottom pos. in every reps! 

C. You can choose btw. exercises 

• Chair push-ups 4 x Max reps (Rest 90s. btw. sets) 
• Push-ups 4 x Max reps (Rest 90s. btw. sets) 
• Strict HSPU 4 x Max reps (Rest 90s. btw. sets) 

D. EMOM until fail.. 

Min1. - 5 Jumping Squats + 2 Burpee

Min2. - 5 Jumping Squats + 4 Burpee

Min3. - 5 jumping Squats + 6 Burpee

Min4. - 5 Jumping Squats + 8 Burpee 

... until fail with burpee

E. Leg Raises 

5x10-12 reps