GRUPPASSENS WODS

A/ EMOM 16min

• 8-10 Pull ups/ring rows
• 8/8 SA DB row
• 10-12 Bent over rear delt DB raises
• 4.vila

B/ EMOM 16 min

• 12-14 Db press
• 12-16 Push up
• 8/8 Curl to press
• 4.vila

A/ EMOM 16

• 8-10 Pull ups/ring rows
• 8/8 SA DB row
• 10-12 Bent over rear delt DB raises
• Vila

B/ EMOM 16 min

• 12-14 DB press
• 12-16 Push up
• 8/8 Curl to press
• 4.vila

A1/ BB reverse lunges

• 12 reps x 4 set RPE8

A2/ Weighted box step ups

• 12 reps x 4 set

B/ E90S i 12 min Växla mellan

• 8/8 SL KB RDL
• 12 Goblet squat

A1/ Backsquat

• 4 reps x 4 set ca 85% av 1RM RPE 8

A2/ Bulgarian split squat

• 4/4 reps x 4 set

B1/RDL

• 6 reps x 4 set

B2/ SL medball hipthrust

• 6/6 reps x 4 set

A1/ Seated BB press

• 4 reps x 4 set

A2/ Mixed grip pull ups

• 4 reps x 4 set

B1/ Pendlay rows

• 4 reps x 4 set

B2/ SA DB bench press

• 4/4 reps x 4 set

A1/ CGBP

• 6 reps x 4 set tempo 2-2-1-1 65-70% av 1 RM

A2/ DB chest supported row

• 8-10 reps x 4 set

B1/ Half kneeling SA DB press

• 6/6 x 3 set

B2/ Pronated pull ups

• 6 reps x 3 set AHAP

A1/ Frontsquat

• 6 reps x 4 set 75-80% av 1RM/RPE 8

A2/ Bulgarian split squat

• 6/6 reps x 4 set

B1/ Nordic hamstring/razor curl

• 4-6 reps x 3 set

B2/ Goblet box step ups

• 12 reps x 3 set

Om tid finns 2 varv

• 30 sek bottom hold squat
• 20 sek/ben split squat hold
• 15 air squats långsamma

A1/ Hipthrust

• 8 reps x 4 set

A2/ Medball split squat

• 6/6 reps x 4 set

B1/ Goblet box step ups

• 10 reps x 3 set

B2/ Goblet courtsy lunges

• 10 reps x 3 set

B3/ Goblet squat

• 10 reps x 3 set

A1/ SA landmine press

• 8/8 reps x 4

A2/ SA DB row

• 8/8 reps x 4 set

B1/ DB floor press

• 8 reps x 3 set

B2/ Rear delt flyes

• 10 reps x 3 set

C/ om tid finns

• 10 Hammer curls in i static hold så länge man kan (halv curl) x 3 set

A1/ CGBP

• 10-10-10 reps 65-70% lasta av och kör maxrep sista set

A2/ Supinated pull up

• 8-10 reps x 4 set

B1/ Dual DB row

• 10 reps x 3 set

B2/ Push up on DB

• 10 reps x 3 set

A1/ Backsquat

• 10 reps x 4 set 65-70% av 1RM

A2/ Bulgarian split squat

• 8/8 reps x 4 set

B1/ BB RDL

• 10-12 reps x 3 set

B2/ Bearhug hold

• 30-45s x 3

Finisher om tid finns EMOM i 6 min

• växla mellan
• 10 Goblet squat + 6 jump squat
• 20 reverse lunges

A1/ Hipthrust

• 10 reps x 4 set

A2/ Medball split squat

• 6/6 reps x 4 set

B1/Goblet box step ups

• 12 reps x 3 set

B2/ Goblet courtsy lunges

• 12 reps x 3 set

B3/ Goblet squat

• 12 reps x 3 set

A1/ DB Bench press

• 12 reps x 4 set

A2/ Renegade rows

• 12 reps x 4 set

B1/ Dual DB row

• 12 reps x 3 set

B2/ Push ups max rep x 3 set

A1/ Strict press

• 4 resp x 4 set ca 80% av max RPE 8

A2/ Supinated pull up

• 4-6 resp x 4 set AHAP

B1/ SA DB ROW

• 6/6 reps x 3 set

B2/ DB lateral raise

• 10 reps x 3 set