GRUPPASSENS WODS

A1) Frontsquat

• 6x2 set RPE 7
• 4x2 set RPE 8

A2) KB walking lunges

• 10 reps x 4 set

B1) RDL w/ barbell

• 8x3 set RPE 8

B2) Bearhug splitsquats

• 8/8x3 set RPE 8

Uppvärmning

• 10 min flow

• 1 min maskin
• 2 inchworms
• 6 box stepups
• 8 gående utfall
• 10 ostrich walks

A1) Frontsquat

• 8x1 tom stång
• 6x2 set RPE 7
• 4x2 set RPE 8

A2) Zercher squat

• 8x5 set RPE 8

B1) Single leg RDL w/ barbell

• 8x3 set RPE 8

B2) Bearhug splitsquats

• 8/8x3 set RPE 8

C1) Hollow hold

• 30-45sx3 set

C2) V-ups

• 30s-45sx3 set

För tid

• 20 Deadlift
• 30 TTB
• 40 Reverse lunges
• 50 Wallballs
• 60 KB swing

Every 2 min 6 Burpees med början på 0

A1/ Strict press

• 6 reps x 4 set

A2/ Ring rows

• 10 reps x 4 set

B1/ Seated arnold press

• 8 reps x 3 set

B2/ Front plate raise

• 8 reps x 3 set

Amrap 14 min

• 8 BB STOH
• 10 Box jump over
• 8 Devils press
• 10 Burpee over bar

Uppvärmning 10 min flow

• 1 min maskin
• 4 pushups
• 5/5 bottoms up press
• 6 ring row

A1) DB benchpress

• 8-10x5 set RPE 7-8

A2) Pronated pullups

• 2-4 reps (vikt) + max rep x5 set RPE 7-8

B1) Single arm db press

• 8/8x4 set RPE 8

B2) Staggered stance kb row

• 8x4 set RPE 8

C1) Biceps curls

• 30s x3 set

C2) Banded triceps extension

• 30s x3 set

A1) DB benchpress

• 8-10x4 set RPE 7-8

A2) Pronated pullups

• 2-4 reps x4 set RPE 7-8

B1)Single arm db press

• 8/8x3 set RPE 8

B2) Staggered stance kb row

• 8/8x3 set RPE 8

För tid "Ellen"

• 3 varv av
• 20 Burpees
• 21 Alt DB snatches 22,5/15 kg
• 12 DB Thrusters

T.C 12 min

A1/ BB reverse lunges

• 10 reps x 4 set

A2/ Bearhug squat

• 10 reps x 3 set

B1/ Weightes sit ups

• 12 reps x 3 set

B2/ KB side bend 10/10 reps x 3 set

4 varv

• 3 min on/1 min off

• 5 Wall walks
• 50 DU/SU
• Max reps av

Varv 1. Burpees

• Varv 2. Situps
• Varv 3 Push ups
• Varv 4 Air squat

10 min amrap

• 10 Burpee box jump over
• 10 dips (på box)
• 10 DB squat 2x 22,5/15 kg

vila 3 min

10 min amrap

• 12 DB push press
• 12 Situps
• 12 air squat

vila 3 min

10 min amrap

• 10 DB clean
• 10 Wallballs
• 10 Push up

Team om 2 för tid - dela hur ni vill

• 400 m löpning med vikt 15/10 kg (tillsammans)
• 100 Wallballs
• 80 DB snatch 22,5/15 kg
• 400 m löpning m vikt (tillsammans)
• 80 Situps
• 60 Deadlift 70/50 kg
• 400 m löpning m vikt (tillsammans)
• 60 Box jump over
• 40 pull ups
• 400 m löpning m vikt (tillsammans
• 40 Burpees
• 20 Push up

T.C 36 min

Uppvärmning 10 min

• 1 min maskin
• 3 inchworms
• 6 pushups
• 9 ring rows

A1) CGBP

• 10x1 tom stång
• 6x3 set 80-85%
• 4x1 set 90%
• 2x1 set 95%

A2) Pronated pullups

• 4x5 set AHAP

B1) Db flies

• 10x4 set AHAP

B2) Single arm db row

• 10/10x4 set AHAP

C1) Powell raises

• 10/10x3 set

C2) Shoulder taps

• 45s x3 set

A1/ E3m x 5

Deadlift

• 4 reps ca 80%
• Ring Pull up seated assisted
• 6-8 reps

• 5-4-3-2-1
• Squat Clean 80/45kg

• 50-40-30-20-10
• Box step over
• 25-20-15-10-5
• S.a db Power Clean 22,5/15kg

A1/ CGBP

• 8-6-6-4 reps höj vikt

A2/ SA Db row

• 7/7 reps x 4 set

B1/ Renegade rows

• 10 reps x 3 set

B2/ DB push ups

• 10 reps x 3 set

EMOM x 16 min

• 15 Wallballs
• 12 Burpees
• 15 DB thrusters
• 20 sit ups

Uppvärmning 10 min flow

• 1 min maskin
• 3 inchworms
• 6 ski squats
• 9 airsquat
• 12 ostrich walk

A1) Backsquat

• 10x1 set tom stång
• 8x2 set RPE 7
• 6x2 set RPE 7
• 4x1 set RPE 8

RPE = Rated Perceived Exertion, skattningsskala på hur jobbig en övning känns

A2) Front foot elevated lunges

• 6/6x5 set RPE 7

B1) Hatfield stepups

• 6/6 x4 RPE 7

B2) Staggered stance RDL w/ kb

• 8/8x4 set RPE 6-7

C1) Copenhagen plank

• 45s/45s x3 set

C2) Glute bridge walk

• 45sx3 set

A1/ Back squat

• 8-6-6-4 reps höj vikt

A2/ Front foot elevated lunges (med DB el KB)

• 6/6 reps x 4 set

B1/ Weighted box step ups

• 10 reps x 3 set

B2/ KB romanian deadlift

• 10 reps x 3 set

5 varv för tid

• 4 x 10 m bearhug walk
• 200 m löpning
• 15 bearhug squat
• 10 jumping lunges
• 5 medball over shoulder

T.C 12 min

A1/ Seated strict press

• 6 reps x 2 set ca 70% av max
• 4 reps x 2 set ca 80%

A2/ Supinated pull ups

• 4-6 reps x 4 set

B1/ DB lateral raises

• 10 reps x 3 set

B2/ DB front raises

• 10 reps x 3 set

B3/ DB bent over lateral raise

• 10 reps x 3 set

För tid

• 4 wall walk
• 20 sa devils press
• 3 wall walk
• 20 box jump over
• 2 wall walk
• 20 sa DB snatch
• 1 wallwalk
• 20 Burpee over db

T.C 10 min

A1/ Strict press

• 6-6-4-4 reps höj vikt

A2/ Renegade rows

• 10 reps x 4 set

Team om 2 för tid

• 2000 m rodd/bikeerg/ski (4 x 400 m löpning)

8 varv (4 varv var)

• 15 Box jumps
• 10 Shoulder to OH
• 5 TTB/Beatswing

1000 m rodd/skierg/bikeerg/löpning 2 x 400 m

8 varv (4 varv var)

• 21 Wallball
• 7 Power clean
• 5 Burpee over bar

T.C 38 min

E3MOM x 15 min

• 5 DB hang power clean
• 5 DB hansg squat clean
• 5 DB frontsquat
• 5 DB thrusters
• 5 DB push press

A/ Power clean - på ca 15 min bygg upp till en tung 1a eller 2a

B/ E90 s x 5

• 2 power clean + 1 front squat ca 70-75% av maxvikten

Uppvärmning 10 min

• 1 min maskin
• 2 inchworms
• 6 airsquat
• 8 skater squat
• 10 goodmornings

A1) Deadlift

• 10x1 tom stång
• 8x2 set 70%
• 6x1 set 75%
• 3x2 set 80%

A2) Bulgarian splitsquats w kb/db

• 10/10x5 set AHAP

B1) Single leg double kb RDL

• 6/6x4 set

B2) ATG squats w/ db

• 10x4 set AHAP

C1) Bear hug hold

• 45s x3 set AHAP

C2) Hamstring plank

• 45sx 3 set

• 3 min on 1 min off x 5
• 200 m löpning
• 10 Burpee box jump
• max wallballs

10 min amrap

• 12 Burpee box over
• 12 dips
• 12 DB squat 2x22,5/15 kg

vila 3 min

10 min amrap

• 12 DB push press
• 12 Weighted situps
• 12 pistol squats/SL box squats

vila 3 min

10 min amrap

• 12 DB Clean
• 12 Wallballs
• 12 Push up

A1/ CGBP

• 8 reps x 4 set

A2/ SA DB row

• 6/6 reps x 4 set

B1/ BB bent over row

• 8 reps x 3 set

B2/ Diamond push ups

• 8 reps x 3 set

Uppvärmning 10 min

• 1 min maskin
• 3 inchworms
• 6 pushups
• 9 ring rows

A1) CGBP

• 10x1 tom stång
• 6x3 set 80-85%
• 4x1 set 90%
• 2x1 set 95%

A2) Pronated pullups

• 4x5 set AHAP

B1) Db flies

• 10-12x4 set AHAP

B2) Single arm db row

• 10/10x4 set AHAP

C1) Powell raises

• 10/10x3 set

C2) Shoulder taps

• 45s x3 set

Amrap 12

• 12 Sa DB snatch
• 6 Push up
• 12 Box jump over
• 6 TTB/Beatswing/Knee raises