GRUPPASSENS WODS

Uppvärmning 10 min flow

• 1 min maskin
• 5 pushups
• 5 press
• 5 pushpress
• 5/5 arrowpulls
• 5 prisoner

A1) Strikt barbell press

• 5x5 set RPE 8

A2) Mixed grip pullups

• 5x5 set RPE 8

B1) CGBP

• 5x4 set RPE 8

B2) Inverted ring row

• 10x4 set

4 min AMRAP finisher

• 10 pushups
• 10 dips
• 5/5 db curls

Uppvärmning 10 min

• 1 min maskin
• 5 pushups
• 5 press
• 5 pushpress
• 5/5 arrowpulls
• 5 prisoner

A1) Press complex w barbell > 2 press - 2 pushpress - 2 jerk = 6 reps

• 6x5 set RPE 8

A2) Supinated pullups

• 6x5 set RPE 8

B1) Db benchpress

• 8x4 set RPE 8

B2) Pendlay rows

• 8x4 set RPE 8

C1) Double kb overhead iso hold

• 30s x3 set

C2) Gorilla row iso hold

• 30s x3 set

Uppvärmning 10 min

• 1 min maskin
• 6 airsquat
• 6 box stepup
• 12 splitsquat
• 12 ostrich walk

A1) Frontsquat

• 6x5 set RPE 8

A2) Bulgarian splitsquat w/ kb

• 6/6x5 set RPE 8

B1) Razor curls

• 10x4 set RPE 7

B2) Deficit Jefferson curl

• 10x4 set RPE 7

C1) Copenhagen plank

• 30/30s x3 set

C2) Hamstring plank

• 60s x3 set

Uppvärmning 10 min flow

• 1 min maskin
• 7 ringrow
• 6 stående axelabduktioner
• 5 Lu raises med vikt
• 4 armhävningar
• 3 inchworms

A1) CGBP

• 8x5 set RPE 7

A2) Pronerade pullups

• 6x5 set RPE 7-8

B1) Enarmsrodd w/ db

• 8/8x4 set RPE 7-8

B2) Arnold press

• 6/6x4 set RPE 7-8

C1) Lu raises

• 10x3 set

C2) Single arm lat pulldown

• 10/10x3 set

Välkomna till ett nytt träningsblock för Byggaren!

Byggaren 7/1

Uppvärmning 10 min flow

• 1 min maskin
• 4 inchworms
• 6 gående utfall
• 8 box stepups
• 10 airsquat

A1) Backsquat

• 8x5 set RPE 7-8

A2) Single leg barbell RDL

• 8/8x5 set RPE 7-8

B1) Curtsey lunges

• 8/8x4 set RPE 8

B2) Cossack squat

• 8/8x4 set RPE 7-8

C1) Hollow hold

• 30sx3 set

C2) Superman hold

• 30sx3 set

A1/ Half kneeling Landmine Press

• 10 reps x 4 set

A2/ Seated Balboa Raises

• 10 reps x 4 set

B1/ Straddle Plate Raises

• 10 reps x 3 set

B2/ Landmine meadow raises

• 8-10reps/arm x 3 set

C1/ chest supported reverse fly

• 10 reps x 3 set

C2/ Banded single arm lateral pulldown

• 12-16 reps x 3 set

Uppvärmning 10 min flow

• 1 min maskin
• 10 airsquat
• 10 box stepup
• 10 gående utfall
• 10 ostrich walk

A1) Frontsquat w/ barbell

• 5x5 set RPE 8

A2) Walking lunges w/ db

• 10x5 set RPE 8-9

B1) Bearhug splitsquats

• 8x3 set RPE 8

B2) Nordic hamstring

• 10x3 set RPE 8

C1) Hamstring plank

• 30sx3 set

C2) Alternating v-ups

• 30sx3 set

Uppvärmning 10 min flow

• 1 min maskin
• 6 pushups
• 6 ringrows
• 6 front raises w/ db
• 6 bent over reverse flies w/ db

A1) Strikt press

• 6x5 set RPE 8

A2) Supinated pullups

• 8x5 set RPE 8

B1) Db flies

• 10x4 set RPE 8

B2) Single arm db row

• 10/10x4 set RPE 8-9

E30s for 6 min

• 10 supinated front raises
• 10 pushups
• 10 curl to press

Uppvärmning 10 min flow

• 1 min maskin
• 6 pushups
• 6 ringrows
• 6 front raises w/ db
• 6 bent over reverse flies w/ db

A1) CGBP

• 6x5 set RPE 8

A2) Pronated pullups

• 8x5 set RPE 8

B1) Balboas

• 10x4 set RPE 8

B2) Batwing hold

• 30sx4 set RPE 8-9

E30s for 6 min

• 10 single kb curls
• 10 pushups
• 10 kickstance triceps extensions

Uppvärmning 10 min flow

• 1 min maskin
• 10 airsquat
• 10 box stepup
• 10 gående utfall
• 10 ostrich walk

A1) Backsquat

• 5x5 set RPE 8

A2) Hatfield stepups

• 8x5 set RPE 8-9

B1) Bearhug walking lunges

• 8x3 set RPE 8

B2) Barbell single leg RDL

• 10x3 set RPE 8

C1) Alternating single leg plank

• 30sx3 set

C2) Alternating v-ups

• 30sx3 set

Uppvärmning 10 min

• 1 min maskin
• 6 lateral box step up
• 6 goodmornings w/ band
• 6 splitsquats

A1) Deadlift

• 4-6x5 set RPE 7-8

A2) Bulgarian splitsquats w/ kb

• 10-12x5 set RPE 8

B1) Single leg RDL w/ kb

• 8x4 set RPE 7-8

B2) Sumo deadlift w/ kb

• 12x4 set RPE 7-8

C1) Plank rotation

• 30sx3 set

C2) Kb twists

• 30sx3 set

Uppvärmning 10 min

• 1 min maskin
• 5 tablerocks
• 5 pushups
• 5 scapula pullups
• 5 ringrow

A1) Single arm db benchpress RPE 8

• 8-10x5 set

A2) Mixed grip pullups RPE 7-8

• 4-6x5 set

B1) Sicksack db press RPE 8

• 10x4 set

B2) Pendlay row RPE 8

• 6-8x4 set

E30S for 6 min

• 15 Biceps curls
• 10 Pushups
• 10 Dips

Uppvärmning 10 min flow

• 1 min maskin
• 6/6 halo w/ kb
• 5 pushups
• 6 ringrow

A1) CGBP

• 6x1 set RPE 7
• 4x2 set RPE 8
• 3x1 set RPE 8
• Max reps 1 set på 50% av vikten på sista 3x1

A2) Supinated pullups RPE 7-8

• 4-6x5 set

B1) Seated alternating arnold press w/ db

• 10x4 set RPE 7-8

B2) Reverse ring flies

• 6-8x4 set RPE 7

C1) Dolphin plank

• 30-45sx3

C2) Shoulder flexion iso hold

• 30-45sx3

Uppvärmning 10 min flow

• 1 min maskin
• 3 inchworms
• 6 boxstepups
• 8 splitsquats

A1) Barbell box stepups RPE 7

• 8x5 set

A2) Barbell hip thrust RPE 7-8

• 6-8x5 set

B1) Snatchgrip RDL RPE 8

• 8x4 set

B2) Spanish squat RPE 7

• 10x4 set

C1) Nordic iso hold RPE 7-8

• 15-30sx3 set

C2) Heel glute bridge

• 30sx3 set