GRUPPASSENS WODS

A1/ Back squat

• 6-6-4-4 reps, höj vikt sikta på ca 85% av max på sista fyran RPE 8,5

A2/ Nordic hamstring/razor curl

• 4-6 reps x 4 set

B1/ Staggererd stance BB RDL

• 5/5 resp x 3 set

B2/ Goblet cyclist squat

• 8-10 reps x 3 set

A/ E4MIN x 4

• Deadlift6 reps 70-80% av max RPE 7,5-8
• Weighted walking lunges 10 reps

B1/ Heavy KB swing

• 10 reps x 3 set

B2/ Goblet cyclist squat

• 10 reps x 3 set

A1/ CGBP

• 6 reps x 4 set

A2/ SA DB row

• 6/6 reps x 4 set

B1/ Pendlay rows

• 6-8 reps x 3 set

B2/ DB Pull over

• 8-10 reps x 3 set

A1/ Seated strict press

• 8 reps x 4 set RPE7/ ca 70% av 1RM

A2/ Pronated pull ups/negative/ring rows

• 6-8 reps x 4 set

B1/ KB upright row

• 8-10 reps x 3 set

B2/ DB reverse flyes

• 8-10 reps x 3 set

C1/ DB front raise

• 10 reps x 2 set

C2/ DB lat raise

• 10 reps x 2 set

A1/ Back squat

• 8 reps x 4 set RPE 7/ 70-75% av 1 RM

A2/ KB RDL

• 10 reps x 4 set

B1/ Single leg goblet box squat

• 6/6 reps x 3 set

B2/ KB/DB Front rack walking lunges

• 10 reps x 3 set

C/ Wallsit march

• 30-45s x 3

A1/ Zercher squat

• 10 reps x 4 set 65-70% RPE 7

A2/ Goblet courtsy lunges

• 10 reps x 4 set

B1/ Medball box step ups

• 12 reps x 3 set

B2/ Bearhug hold

• 45-60 s x 3 set

C/ 3 varv av - kort vila mellan varv

• 10 walking lunges
• 10 airsquat
• 10 jumping lunges

A1/ CGBP Ca 65% RPE 6,5

• 10 resp x 4 set

A2/ Bench dips

• 10-12 reps x 4 set

B1/ DB flyes

• 10-12 reps x set

B2/ Close grip push ups

• 10-12 reps x 3 set

C1/ Standing plate press

• 10-12 reps x 3 set

C2/ OH triceps extension

• 10-12 reps x 3 set

A1/ RDL

• 12-15 reps x 4 set 60%/ RPE 6

A2/ Hanging leg/knee raises

• 12 reps x 4 set

B1/ BB reverse lunges

• 12 reps x 3 set

B2/ Feet elevated Glute bridge hold

• 45 s x 3 set

C1/ KB good mornings

• 12 reps x 3 set

C2/ Heavy KB swing

• 10-12 reps x 3 set

Start på nytt block. Ca 60% av max/RPE 6

A1/ BB supinated row

• 12 reps x 4 set

A2/ Pronated Pull ups

• 10 -12 reps x 4 set

B1/ Reverse flyes

• 10 reps x 3 set

B2/ BB curls

• 12-15 reps x 3 set

Finisher

• Superman hold 30 s
• Plank hold 30 s
• x 3

Bygg upp till arbetsset i uppvärmning

A1) Backsquat med paus i botten

• 4x4

A2) Bulgarian split squats - efter sista rep släpp vikt och kör 4 hoppande reps per sida

• 4/4x4

B1) Single leg kb rdl

• 4/4x3

B2) Sally

A1) CGBP

• 4x4

A2) Pullups pron

• 4x4

B1) Pushup + Renegade row

• 4/4x3

B2) Överraskning

A1) Strict barbell press

• 6x4

A2) Pullups valfritt grepp

• 6x4

B1) Db bench press

• 6x3
• + Max rep pushups

B2) Gorilla row

• 6/6x3

A1) Zercher squat

• 6x4

A2) Single leg medball hipthrust

• 6/6x4

B1) Medball cossack squat

• 6/6x3

B2) Nordic hamstring/Razor curls

• 6x3

A1) Barbell squat komplex 2-4-2 (splitsquat-squat-splitsquat)

• X3

A2) High box step ups

• 8/8x3

B1) Single leg barbell rdl

• 8/8x3

B2) Heavy medball clean

• 8x3