WOD's

WEDNESDAY

~9-12`
Death by meters:
EMOM (how long you can)
1. Start with 100/80m row or ski
2. 120/100m
3. 140/120m...
+20 meters every minute until you can no longer cover that many meters per minute.

*2-4 min rest*

~9-12`
Death by wall balls:
EMOM (how long you can)
1. Start with 14 wallballs
2. 16 wall balls
3. 18 wall balls...
+2 wall balls every minute until you can no longer cover that many wall balls per minute.

~7-12`
Death by burpees
EMOM (how long you can)
1. Start with 6 burpees
2. 8 burpees
3. 10 burpees...
+2 burpees every minute until you can no longer cover that many burpees per minute.

THURSDAY

22`
Option A:
6 sets
24 wall balls (9/6)
16 TTB/TTR
8 heavy DB snatch (27.5/17.5)
*rest 1:1 between the sets*

Option B:
6 sets
20wall balls (6/4)
14 hanging leg raises
6 heavy DB snatch (20/12.5)
*rest 1:1 between the sets*

15`
Accessorie:
3 rounds for quality:
10 KB gpod mornings
18 alt. KB gorilla rows
8 bandet supermen rows

FRIDAY

20`
10 rounds
100m run + 2 × 1 1/2 BB back squat (80-90%)
*60sec rest between the rounds*
- no running option: 300/250m bike erg -

20`
Option A:
7 sets
15/12 cal ski
5 wall walks
15/12 cal bike erg
*1 min rest*

Option B:
7 sets
12/9 cal ski
3-4 wall walks (or 5 inchworm push ups)
12/9 cal bike erg
*1 min rest*

5`
Cool down

SATURDAY

12`
4 sets
4 BB deadlift

10`
3 sets
8 BB rows

10`
2 sets
9 KB renegade row /side

10`
3 sets
8 KB glute bridge floor press

10`
4 sets
8-12 deficite push up on KB

8`
3 sets
7-9 DB reverse fly

15`
Option A:
12-10-8-6-4
DB front rack walking lunges (2x22.5/15)
Box jump overs
-straight into-
1000m ski or row

Option B:
12-10-8-6-4
DB front rack walking lunges (2x15/7.5)
Box step overs
-straight into-
1000m ski or row



HYROX
2 rounds
05:00 min work 01:00 min rest

Station 1:
Max reps DB push press
100m ski erg sprint

Station 2:
12m sled push
24m bodyweight lunges

Station 3:
Max reps heavy wall balls
6 burpee broad jumps

Station 4:
400m run
36m KB front rack carry

SUNDAY

Body weight Team of 2

Option A:
3 rounds
24 burpees over planking partner
24 asynchro air squats
24 HSPU (i go you go)
400m partner run
24 pull ups (i go you go)
18 synchro TTB
24 diamont push up (i go you go)

After round 1 and 2, 80m broad jumps

Option B:
3 rounds
24 burpees over partner
24 asynchro air squats
24 push up
400m partner run (or 1000/800m bike erg)
24 pull ups (or 34 ring rows)
18 synchro sit ups
24 plank up and downs

After round 1 and 2, 80m broad jumps




HYROX team of two
AMRAP 35`
500m ski reg
24m synchro DB lunges
500m row
20 synchro KB swings (20/12)
400m run
50 wall ballls
24m KB farmer carry (each athlete)
36m burpee broad jumps

MONDAY

8 sets (work 1:00/rest 1:00)
6 shuttle run (1shuttle run=5m)
Max single KB horn grip thruster (20/12)

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

15`
Hip/back mobility coach choice

TUESDAY

12`
Finde your todays 3RM BB back squat

12`
Finde your todays 5RM BB deadlift

12`
Finde your todays 4RM bench press