WOD's

MONDAY

20`
4 rounds
80 SU
8 dual DB burpe box step overs (15/7.5)
20 sit ups
10 dual DB hang clean and push press
*60 sec rest*

10`
3 sets
6 DB plank side rotation /side
10-15 bandet chest pull

15`
Shoulder/arm mobility coach choice

TUESDAY

12`
4 sets
3 BB muscle snatch + 3 BB hang squat snatch

12`
4 sets
2 BB snatch high pull + 2 BB power snatch + 2 BB overhead squat

EMOM 10`
4 BB snatch

5`
Push up tabata

WEDNESDAY

EMOM 32`
1. 8-12 burpee broad jumps
2. 8-15 cal row or ski
3. 12-20 wall balls
4. 8-15 cal ski or row
5. 30 sec lunges
6. 8-12 push ups
7. 8-12 cal row or ski
8. rest

THURSDAY

Rope climbe (1/2)

20`
Robe climbe technik/strength coach choice

20`
5 rounds
15/12 cal AB
50 DU
3-5 wall walks
*60 sec rest*

5`
Cool down

FRIDAY

12`
10-8-6
Dimel deadlift
Between the set 8 Sandbag/D-ball wide stance good mornings

20`
For Time:
1200/1000m Bike erg

*60 sec rest*

4 rounds of:
12 KB gorilla row (20/12)
40 DU

*60 sec rest*

1200/1000 m Bike erg

*60 sec rest*

4 rounds of:
12 alternating KB push press (20/12)
12 sit through

5`
Core tabata or cool down

SATURDAY

15`
Superset
10-8-8-6
Chip up (bandet or RX weighted)
Bar dips (bandet or RX weighted)

15`
4 rounds:
12m hevy DB walking lunges
15 bandet leg curls
*rest as needet*

15`
4 rounds:
7-9 DB standing single arm arnold press / side
4-8 slow and controlled negativ HSPU
*rest as needet*

10`
3 sets
10-15 free standing single leg calf raises on plate /side

2 rounds of:
8 single Arm Angel press
18/15 cal. Row or ski

*60 sec rest*

2 rounds of:
16 single Arm thruster
18/15 cal. Row or ski

*90 sec rest*

2 rounds of:
24 DB snatches
18/15 cal. Row or ski

Rx: 22.5/15
Int: 20/12.5
Bgn: 15/7.5



Hyro

AMRAP 8`
24m sled push (heavy)
24m DB burpee lunges (1 burpee + 2 lunges)
Rest of time max meters row or ski

*3 min rest*

AMRAP 12`
24m sled push (heavy)
24m DB burpee lunges (1 burpee + 2 lunges)
48m Dual KB front rack carry
30 wall balls
Rest of time max meters row or ski

*3 min rest*

AMRAP 16`
24m sled push (heavy)
24m DB burpee lunges (1 burpee + 2 lunges)
48m Dual KB front rack carry
30 wall balls
40 mountain climbers
20 push ups
Rest of time max meters row or ski

SUNDAY

Team of two

5000/4000m bike erg
80 DB bench press (2×22.5/15)
48m dual DB walking lunges (2×22.5/15)
60 BB DL (together on one barbell) (120/90)
48m dual DB walking lunges (2×22.5/15
60 HSPU or DB z-press
150 wall balls (9/6)



Hyrox team of two

400m run (or 1100/900m bike erg)
1000m ski
400m run (or 1100/900m bike erg)
48m sled push
400m run (or 1100/900m bike erg)
48m sled pull
400m run (or 1100/900m bike erg)
72m burpee broad jump
400m run (or 1100/900m bike erg)
1000m row
400m run (or 1100/900m bike erg)
200m KB farmer carry (2×24/16)
400m run (or 1100/900m bike erg)
96m DB lunges (20/10)
400m run (or 1100/900m bike erg)
100 wall balls (6/4)