WOD's

SUNDAY

CHIPPER 1:
100 DU
90 wall balls (9/6)
80 cal cardio
70 box jump step down
60 TTB/TTR
50 BB back squat (43/30)
40 chest to bar pull ups
30 BB push jerk (43/30)
20 lateral burpee over BB
10 BB overhead squat (43/30)

CHIPPER 2:
100 SU
90 wall balls (6/4)
80 cal cardio
70 DB box step overs (15/10)
60 ab mat sit ups
50 BB back squat (35/20)
40 bandet pull ups or ring rows
30 BB push press (35/20)
20 burpees
10 BB front squat (35/20)



Hyrox team of two

Partner EMOM 15`
1. Start with 6 synchro burpees over line (after each round + 2 reps)
2. Start with 12 synchro KB swings (every round + 2 reps)
3. Start with 15 synchro air squats (every round +3 reps

*4 min rest*

Partner chipper

1000m ski or row
80 athlete to athlete wall balls
60 synchro KB goblet lunges
40 burpee high jump
192m KB farmers carry (16×<->)

MONDAY

17`
2 sets
AMRAP 7`
20 dual DB row
20 push ups
20 dual DB renegate row
20 dual DB up and down deadlifts
-rest of time max cals on cardio machine-
*3min rest between the AMRAP`s*

10`
2 sets
30 sec bandet shoulder drive
30 sec bandet quadruped wall clock /side
30 sec bandet wall clock /side

15`
Hip/back mobility coach choice

TUESDAY

10`
5 sets
3 BB pausa power clean

10`
4 sets
1 BB squat clean + 2 jerk

20`
3-3-4-4 min AMRAP
15/12 cal row or ski
20 single DB hang clean (22.5/15)
10 single DB push press (22.5/15)
MAX distance DB overhead lunges (22.5/15)
*90 sec rest between the AMRAP`s*

WEDNESDAY

Tabata party

20sec on 10sec off
2-4 min rest between the tabatas

8 rounds
KB DL high pull (16/10)
Wall balls (9/6)

8 rounds
DB snatches (17.5/12.5)
Burpee over DB

8 rounds
Sit ups
Push up

8 rounds
Cardio
KB swings (16/10)

8 rounds
Single DB angel press (17.5/12.5)
Air squat

8 rounds
Mountain climbers
Cardio

5-10`
Cool down

THURSDAY

15`
RMU technik/Strength coach choice

15`
AMANDA
9-7-5
BMU
BB squat snatches

5`
Cool down

FRIDAY

10`
2 sets
10 KB half kneeling shoulder press /side

8`
3 sets
8 dual KB push press

8`
3 sets
14 KB pull throughs

18`
Option A:
6 rounds
9 KB hang squat clean (2x 20/12)
9 burpee pull ups

Option B:
6 rounds
9 DB hang squat clean (2x 15/10)
9 burpee jumping pull ups (or 9 burpees + 12 ring rows)

5`
Cool down

SATURDAY

14`
3 supersets
8-10 BB front squat (fro the rack)
*20-30 sec rest*
12m heavy sled push
*90 sec rest*

10`
3 supersets
30-50 sec hanging knee raise hold
15 KB side bends /side

12`
3 superstets
16-20 KB front rack lunges
20 seated DB calf raises

12`
4 supersets
10-15 weighted push ups
25 isometric bicep plate hold walk

20`
Option A:
125/100 cal row or ski
Every 2 min 10-12 V-ups

Option B:
100/80 cal row or ski
Every 2 min 8-10 tuck ups

5`
Cool down


Hyrox
800m run (bike: 1600/1400m)
500/400m ski or row
40 wall balls
400m run (bike: 800/650m)

*3min rest*

800m run (bike: 1600/1400m)
48m lunges
500/400m ski or row
400m run (bike: 800/650m)

*3 min rest*

800m run (bike: 1600/1400m)
96m KB farmers carry (8×<->)
48m sled push
400m run (bike: 800/650m)