WOD's

MONDAY

AMRAP 15`
8 dual DB RDL
8 hand release push ups
25 sec hollow hold
8 slam balls (15/9)
18/15 cal cardio of your choice

12`
3 rounds
8 KB goblet bulgarian split squat /side
15 KB american swings
12-18 free standing calf raises on plate

15`
Hip/back mobility coach choice

TUESDAY

15`
3 ultra Supersets
8 dual KB front squat
6-8 DB floor hip thrust with 2 sec hold on top!
10-15 hanging leg or knee raises
*60-90 sec rest*

15`
3 ultra supersets
6-8 BB wide grip row
14-18 dual DB hold row
8-10 Single KB bizep curls
*60-90 sec rest*

5`
Push up tabata

WEDNESDAY

12`
4 rounds (2min on 1min off)
150/120m row or ski
Max reps dual DB angel press (2×15/7.5)
*1 min rest between the rounds*

*2-3 min rest*

12`
4 rounds (2min on 1min off)
170/150m row or ski
Max reps dual DB box step over (2×15/7.5)
*1 min rest between the rounds*

*2-3 min rest*

12`
4 rounds (2min on 1min off)
150/120m row or ski
Max reps burpee box jump over
*1 min rest between the rounds*

THURSDAY

15`
Kip swing technik/strength coach choice

20`
Team of two
3 rounds
30/25 cal bike erg
10 BMU/RMU (or burpee jumping pull ups)
30/25 cal bike erg
10 wall walks (or inchworm push ups)

Individual version:
3 rounds
18/15 cal bike erg
4-6 BMU/RMU (or burpee jumping pull ups)
18/15 cal bike erg
4-6 wall walks

5`
Cool down

FRIDAY

EMOM 15`
1. 5-10 strict pull ups (or bandet or ring rows)
2. 10-15 v-ups or tuck ups
3. 8-15 bench dips

28`
"KELLY"
5 rounds
400m run or 900/800m bike erg
20 box jump step down
20 wall balls (9/6)

SATURDAY

Landmine day

10`
2 sets
8-12 BB landmine single arme row /side

10`
2 sets
8-12 BB landmine half kneeling single arm press /side

10`
3 sets
4-6 BB landmine roll out push ups /side

10`
2 sets
10-12 BB landmine b-stance squat /side

10`
3 sets
6-8 BB landmine goblet squat

10`
3 sets
8-10 BB landmine press out

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



Hyrox
3 circle rounds
01:45 on / 30 sec rest

Station 1
12 DB row to kick back
MAX DB thrusters

Station 2
100m ski erg sprint
10 sec rest

Station 3
12m sles push
10 sec rest

Station 4
100m row sprint
10 sec rest

Station 5
6 DB squat thrust
6 inside-outside plank jumps

Station 6
MAX m front rack carry
Farmer carry

SUNDAY

Body weight Team of 2

Option A:
3 rounds
24 burpees over planking partner
24 synchro a-jumps (3 plate)
24 HSPU (i go you go)
400m partner run or 900/800m bike
24 pull ups (i go you go)
24 synchro wall balls
24 diamont push up (i go you go)

After round 1 and 2, 36m inchworm walk




HYROX team of two
2 rounds: ~3 rounds
30 synchro wall balls
24m D-ball bearhug carry (each athlete)
30 synchro KB swings
30/24 cal row or ski
600m partner run (1500/1300m bike erg)
8 wall walks (10 inch worm push ups)
24m synchro burpee broad jumps

Buy out:
48m synchro walking lunges