GRUPPASSENS WODS

A1/ Hammer x hex press

• 8-10 reps x 4 set

A2/ Bent over supinated Barber row

• 8-10 reps x 4 set

Amrap 12 min

• 200 m löpning
• 10 lunge to press
• 8 push up
• 6 burpee

A1/ BB reverse lunges

• 10 reps x 4 set

A2/ Bearhug squat

• 8-10 reps x 4 set

B1/ Renegade rows

• 10 reps x 3 set

B2/ Bear hughold

• 30 s x 3 set

3 varv av

• 25 Wallballs
• 20 Box jump over
• 15 TTB
• 10 Powercleans 60/40 kg

T.C 15 min

A1/ Back squat

• 6-6-4-4 reps - höj vikt

A2/ KB reverse lunges

• 10 reps x 4 set

B1/ Goblet cosack squat

• 12 reps x 3 set

B2/ Wall sit march

• 30-45 s x 3 set

För tid 4 varv av

• 200 m löpning
• 20 Box jump over
• 10 TTB/Beatswing/knee to elbow
• 5 DB devils press

T.C 14 min

A1/ Strict press

• 6 reps x 4 set

A2/ Pronated pull up

• 4-6 reps x 4 set

B1/ DB floor press

• 10 reps x 3 set

B2/ Dual DB row

• 10 reps x 3 set

Amrap 16 min

• 12 single db reverse lunges 22,5/15 kg
• 6 SA devlis press
• 6 sa DB hang C&J
• 200 m löpning

”Hyrox-ish”

Engine builder

E8M x 3set /2min vila mellan det

• 100m s.a farmers carry
• 30 burpee to plate
• 400m löpning
• 30 Wall balls

Resterande tid

Amrap

• KB swings

A/ Deadlift bygg upp vikt och kör sedan

E2M x 5 set

• 4 reps

B1/ Goblet bulgarian split squat

• 6/6 reps x 3 set

B2/ Cyclist squat

• 8-10 reps x 3 set

10 varv för tid

• 4 SA devils press 22,5/15 kg
• 6 Push up
• 8 Box jump over

TC 12 min

A1/ Alternerande DB bench press

• 5/5 reps x 4 set

A2/ Strict supinated pull up

• 2-6 reps x 4 set

B1/ Renegade row

• 10 reps x 3 set

B2/ Half kneeling SA DB press

• 5/5 reps x 3 set

För tid

• 30 Burpee over DB
• 30 DB hang C&J
• 30 Burpee over DB
• 30 DB power snatch
• 30 Burpee over DB

T.C 13 min

För tid

400 m löpning

• 25 Box jump over
• 25 Thrusters 45/30 kg
• 10 Wall walks
• 25 Thruster
• 25 Box jump over

400 m löpning

• 25 Goblet box walk over
• 25 Ground to OH 45/30 kg
• 10 wall walk
• 25 ground to OH
• 25 Goblet box walk over 24/20 kg

400 m löpning

T.C 35 min

A1/ Back squat

• 6 reps x 4 set

A2/ KB/DB walking lunges

• 10 reps x 4 set

B1/ Leg lift over KB

• 15-20 reps x 3 set

B2/ Weighted situps

• 10 reps x 3 set

Amrap 14 min

• 200 m löpning
• 10 deadlift
• 5 burpee over bar
• 5 airsquat + 5 varje ny runda

A1/ DB bench press

• 10 reps x 4 set

A2/ BB row

• 8 reps x 4 set

B1/ SA KB press

• 8/8 reps x 3 set

B2/ Lying leg raises

• 10 reps x 3 set

• 10-9-8-7-6-5-4-3-2-1
• Thrusters 45/30 kg
• Bar facing burpees

A1/ Back squat

• 6-4-4-2 reps sikta på tung 2a

A2/ Single leg KB RDL

• 6/6 reps x 4 set

5 varv för tid

• 200 m löpning
• 25 wallballs
• 25 KB swing 24/16 kg
• 25 situps
• 10 Burpee over wallball

T.C 20 min

T.C 16 min

A1/ Seated strict BB press

• 6-6-4-4 reps höj vikt

A2/ Pronated Pull ups

• 4-6 reps x 4 set

B1/ KB upright row

• 10 reps x 3 set

B2/ DB bent over lateral raises

• 10 reps x 3 set

Amrap 4 min x 3 /1 min vila mellan

• 10 SA DB snatch
• 5 Burpee over DB
• 10 SA DB hang C&J
• 5 Jump squat

A1/BB reverse lunges

• 10 reps x 3 set

A2/ Goblet cyclist squat

• 10 reps x 3 set

B1/DB box step ups

• 10 reps x 3 set

B2/ Goblet cosack squat

• 10 reps x 3 set

För tid 3 varv

• 200 m farmers carry
• 20 wallballs
• 10 deadlift 90/60 kg
• 5 burpee box jump over

T.C 12 min

A1/ Front squat

• 6-4-4-2 reps sikta på tung 2a

A2/ Goblet curtsey lunges

• 10 reps x 4 set

B1/ Bear hug walking lunges

• 10 reps x 3 set

B2/ Bear hug hold

• 45s x 3 set

Amrap 14 min

• 2-4-6-8-10 osv av
• SA DB devils press
• Box jump over
• Wallballs
• TTB/beatswing/hanging knee raise

100 m löpning mellan varje varv