WOD's

MONDAY

15`
For time
15 lateral burpees over DB
30 dual DB deadlift
15 pike lifts over DB
30 dual or single DB hang clean and jerk
15 lateral burpees over DB
30 dual or single DB snatch
15 dual DB front squat
30 lateral jump over DB
15 dual or single DB angel press
30 dual DB push press
-use a moderate weight-

14`
3 sets:
10 DB frog hip thrust (1 sec hold on top)
12-14 single leg KB calf raises /side
Max time reverse plank
*90 sec rest*

15`
Hip/back mobility coach choice

TUESDAY

12`
4 sets
4 BB overhead squats

10`
3 sets
5 heavy BB power snatch (single reps)

20`
2 sets
3 rounds
12 single DB snatch (22.5/15)
8 single DB box step overs (22.5/15)
*2 min rest between the SETS*

WEDNESDAY

Option A:
GLA training (try to breathe only through your nose)
10 min on cardio machine or moderate jog
1 min plank
1 min reverse plank

10 min on cardio machine or moderate jog
1 min plank left side
1 min plank right side

10 min on cardio machine or moderate jog
1 min push up hold
1 min hollow hold

Option B:
All out
10 min max meter on cardio machine or run
1 min plank up and downs
1 min reverse plank leg lifts

10 min max meter on cardio machine or run
1 min plank up and downs left side
1 min plank up and downs right side

10 min max meter on cardio machine or run
1 min push ups
1 min hollow rocks

THURSDAY

15`
HSPU technik/strength coach choice

25`
8 rounds
1-2 rope climbes
10 box jump over
4 BB deadlift (100/70)
*rest 1:1 between sets)

FRIDAY

25`
3 rounds
600m run or 1400/1200m bike
15 BB hang clean and jerk
21 TTB/TTR or hanging leg raises
*90 sec rest*

15`
Chin ups
Accumulante 50 or 35 chin ups (you can use a band)
-Every time you bracke make 24m dual KB farmer carry-

5`
Cool down

SATURDAY

10`
5 sets
4 BB back squat with 1-2 sec hold in squat position

12`
3 supersets
12-15 heel elevated goblet squats
12m dual DB front rack walking lunges
*rest as needed*

10`
3 sets
8-10 BB row

10`
3 sets
6-10 ring curls

10`
3 sets
10 BB good morning

For time:
30/24 cal AB
*60 singel DB hang clean and jerk

(22.5/15)
30/24 cal AB
*every break @the clean and jerk make 3 or 5 push ups*



HYROX
800m run or 1000/800m run
40 DB goblet squats @ moderate weight
30/24 cal ski
24m sled push
200m run sprint or 500/450m bike sprint

*rest *

800m run or 1000/800m run
36m lunges
30/24 cal row
24m sled push
200m run sprint or 500/450m bike sprint

*rest *

800m run or 1000/800m run
40 hand release push ups
30/24 cal ski or row
96m KB farmers carry (8×)
200m run sprint or 500/450m bike sprint

SUNDAY

Team of two

AMRAP 35`

Buy in: 2000/1600m row or ski

Max rounds in the remaining time:
200m run or 500/450m bike
4 dual DB burpee deadlift
6 pull up or ring row
18 wall balls
*change athlete after each round*


HYROX team of two
For time:
1000m row or ski
150 wall balls (partner hold 2 KB)
100 burpee box step overs
100 KB goblet squat (partner plank)
600m partner run or 800/650m bike each athlete