GRUPPASSENS WODS

A1) CGBP

• 10x4 set RPE 9

A2) Sup. pullups

• 10x4 set RPE 9

B1) Pendlay row

• 10x3 set RPE 9

B2) Balboas

• 10x3 set RPE 9

C1) Db pullover

• 12x2 set RPE 8

Uppvärmning 10 min

• 1 min maskin
• 3 inchworms
• 6 höftlyft
• 6/6 splitsquats
• 10 banded goodmornings

A1) Barbell hipthrust

• 10x4 set RPE 8

A2) Gående utfall med vikt

• 16x4 set RPE 9

B1) Barbell RDL

• 10x3

B2) Copenhagen plank

• 30/30sx3

C1) "Ståhl's core twist"

• 12x2 set

A1) Deadlift

• 10x4 RPE 8

A2) Splitsquats w db/kb (vikt i bägge händerna)

• 6/6x4 RPE 9

B1) Box stepups w db/kb

• 5/5x3 RPE 9

B2) Bearhug hold

• 30sx3 set RPE 10

--->

C1) Copenhagen plank

• 30s per sida x2

A1) Stående strikt press

• 12x4 RPE 8

A2) Pronated pullups / negativa (6 reps med 2s hold i början)

• 12x4 RPE 9

B1) S.a db row

• 10/10x3

B2) Paralett pushups / negativa

• Max rep efter B1

C1) LU Raise

• 12x2 set RPE 9

Uppvärmning 10-15 min valfritt

A1) CGBP

• 8x4 set RPE 8-9

A2) Sup. pullups / excentrics

• 8x4 set RPE 9

B1) Barbell pushpress

• 8x3 set RPE 8

B2) Db batwing hold

• 30-45s x3

C1) Banded oh triceps extension

• 12x2 set

C2) Db Lu raises

• 12x2 set

Uppvärmning 10 min

• 1min maskin
• 6 box stepup
• 8 gående utfall
• 10 air squat
• 12 ostrich walk

A1) Frontsquat - RPE 8

• 10x4 set RPE 8

A2) Bulgariska splitsquats

• 8/8x4 set RPE 8

B1) Single leg barbell RDL

• 8/8x3 set RPE 8

B2) Elevated single leg hipthrust

• 8/8x3 set RPE 8

C1) Diagonal plank

• 45s x2
• --->

C2)

• Strict t2b / k2b
• 10x2

Egen valfri uppvärmning 10-15 min

E10M for 40 min - RPE 8

• 10 bw backsquat
• 10/10 bulgarian splitsquat w/ 2 kb
• 10/10 "bulgarian" RDL w/ 2 kb
• 15s hollow hold
• 15s superman hold

Uppvärmning 10 min

• 1 min maskin
• 5 pushups
• 5 banded press
• 5 ring row
• 5 scapula pullups

E6M for 36 min - RPE 8

• 10 pullups (skala till isometriskt > excentriska)
• 10 barbell benchpress
• 10 seated single arm db press
• 10 single arm db row

Finisher

• 50 pushups - every break do 10 barbell biceps curls

Egen valfri uppvärmning 10-15 min

A1) CGBP "1,5 rep"

• 5x4 set RPE 8-9

A2) Chest to bar / pron. pullups "1,5 rep" (vid excentriska kör vanliga reps)

• 5x4 set RPE 8-9

B1) Heavy db Balboas

• 10x3 set RPE 9

B2) Pendlay row

• 5x3 set RPE 8-9

AMRAP 5 Barbell finisher

• 5 overhead triceps extensions
• 5 strict press
• 5 biceps curls
• 5 bent over row

Uppvärmning 10 min

• 1 min maskin
• 5 airsquat
• 5 boxstep up
• 5 banded goodmornings

A1) Backsquat "1,5 rep"

• 5x4 set RPE 8

A2) Weighted lateral box step ups

• 5/5x4 set RPE 9

B1) Heavy goblet goodmornings

• 10x3 set RPE 8

B2) Bear hug hold

• 30sx3 set

AMRAP 5

• 10 airsquat
• 10 jumping lunges
• 10 box stepups

Egen valfri uppvärmning

A1) Backsquat

• 6x4 set RPE 8-9

A2) Weighted walking lunges

• 12x4 set RPE 8-9

B1) Single leg barbell RDL

• 6/6x3 set RPE 8

B2) Cossack squat w/ kb

• 6/6x3

C1) For time

• 50 jumping lunges - every break do 10 airsquats

Uppvärmning 10 min

• 1 min maskin
• 5 pushups
• 5 banded press
• 5 ring row
• 5 scapula pullups

A1) Strict barbell press

• 6x4 set RPE 8

A2) Pronated pullups / excentrics

• 6x4 set RPE 8-9

B1) Single arm db bench press

• 8/8x3 set RPE 8-9

B2) Single arm db row

• 8/8x3 set RPE 8

C1) Db Lu raises

• 10x2
• --->

C2)

• Feet elevated pushups / box pushups
• Max rep x2

Uppvärmning 10 min

• 1 min maskin
• 5 goblet squat
• 5 goodmornings med band
• 10 ostrich walk
• 2 plank walkouts

A1) Frontsquat

• 6x4 set RPE 8-9

A2) Bulgarian splitsquats

• 6/6x4 set RPE 8-9

B1) Single leg kb RDL

• 6/6x3 set RPE 8

B2) Bear hug hold

• 30sx3 set

C1) For time

• 100 jumping lunges - every break do 5 airsquats

A1) CGBP

• 6x4 set RPE 8-9

A2) Pullups valfritt grepp / excentrics / iso

• 6x4 set RPE 9

B1) Seated db press

• 6/6x3 set RPE 8

B2) Barbell row

• 6x3 set RPE 9

C1) For time

• 50 db curl to press - every break do 5 pushups