Warm-up
EMOM 8
1. 0:45 Row
2. 6/6 Singel Arm DB Snatch
3. 0:45 Row
4. 0:30 Hollow Rock
Strength
2 sets
1+1+1
Squat Snatch+Snatch Balance+Overhead Squat 40%
2 sets
1+1+1
Squat Snatch+Overhead Squat+Squat Snatch 70-75%
Back Squat
1x4 75-80%
1x4 77,5-82,5%
1x4 80-85%
Metcon
6 Rounds For Time:
10 Thruster 45/30kg
10 Box Jump Over 24/20
SMR
Wu:
3 rds
10 “S”
10 90/90”
30 m bear walk
HYROX:
2 rds
300 m inga run
30 wall ball heavy 12/9
600 m cardio / x2 bikeerg
60 m lunges w. Double kb
60 m burpee broad jump
300 m inga run
30 toes to bar
600 m cardio / x2 bikeerg
60 m sand bag carry
60 m plate push
SMR & STRECHING
Wu:
2 rds
20 shoulder taps in push up pos.
20 alt reverse lunge
20 alt. V-up
Partner wod
100 burpee
150 sit up
200 air squat
250 du / 500 simple
3000 m row
250 du / 500 simple
200 air sq
150 sit up
100 burpee
SMR & STRECHING
Wu:
3 rds
1 min cardio
12 alt plate halo
12 min glute bridge
30”/30”coppenhagen plank
Strength:
5x 8-10 BSQ
Metcon:
4 x 2 min
4alt dumbell clean & jerk
4 shspu / hspu / pike push up
4 jump squat
1 min rest btw sets
First 4,4,4,4 reps
Second: 6,6,6,6 reps
Third: 8,8,8,8 reps
Fourth: 10,10,10,10 reps
3-4 sets
8 / 8 bulgarian split sq
8 / 8 split squat w. Dumbell
SMR & STRECHING
Wu:
Emom 9 '
40" plank to push up
40" wall sit hold
40" simple under
Strength:
6 x 3 Bench Press (climbing heavy)
Metcon:
Rouge Pump Challange
2000 m row
Then : max reps bench press
Rx: Bodyweight male: 100 % , female: 75 %
Scaled: 50%
3-4 sets:
10 pendlay row
10 strict t2b
10 shoulder front raise
SMR & STRECHING
Wu:
3 rds
12 toe touch
6 bb kang sq
12 bb good morning
6/6 one leg bb rdl
Strength:
Deadlift 5x 8-10 (climbing)
Metcon:
3 rds
25 wall ball
75 du
25 hrpu
3-4 set
25 band triceps
15 ring skull chrusher
SMR & STRECHING
Wu:
3rds
30 m bear walk
20 hollow rock
10 scorpio
5 hindu push up
Strength:
Shoulder press
10-10-8-8-6-6
Metcon:
4 rds
15 t2b
12 db kb thruster 20-24 / 12-16 kg
9 burpee pull up
6 box step w. kbs
3 wall walk
3-4 set
10 barbell biceps curl last reps + 15 sec 90 degree hold
10-10 dumbell bench row
Wu:
3 rds
6 down up
12 shoulder taps in Hs pos.
6 reverse burpee
45” back strech (front rack)
Front Squat:
5x8-10 45-50 %
Metcon:
5 rds
3 snatch 60/40 kg
6 lateral burpee
2 min rest
5 rds
3 c&j
6 lateral burpee
3-4 set:
10 ring dip (3111)
20-30 sec chin up hold
Wu:
3 rds
10 hand climb
10 alt scorpio
30 bycicle abs
30 jumping jack
HYROX:
600 m row/ski/aab/ bikeerg x2
100 m burpee broad jump
600 m cardio
100 m plate pull
600 m cardio
100 m lunges w med ball
600 m cardio
100 wall ball
600 m cardio
100 m plate push
600 m cardio
100 leg raises
600 m cardio
SMR & STRECHING
Wu:
2 rds
50 m bear walk
20 alt kb halo
10 good morning w. Kb
5/5 split squat w.kb
3 set:
20 plate shoulder press
20 plate biceps curls
20 plate triceps
20 plate bench row
20 plate russian swing
no rest’
Metcon:
4-5 rds Tc’ 15 min
5 ↔️ inga run
12 push up on kb
12 alt kb snatch
12 alt kb lunges
12 kb deadlift high pull
Kb: male: 20-28 kg female: 12-20 kg
SMR & STRECHING