GRUPPASSENS WODS

A1/Back squat

• 8-8-6-6 reps höj vikt

A2/ Front foot elevated split squat med KB/DB

• 8/8 reps x 4 set

B1/ Goblet cosack squat

• 8/8 reps x 3 set

B2/ Razor curls

• 8-10 x 3 set

C/ Copenhagen plank

• 30s/sida x 3 set

A1/ Half kneeling SA landmine press

• 8/8 reps x 4 set

A2/ Feet elevated ring rows tempo 3-1-1-1

• 8 reps x 4 set

B1/DB lateral raises

• 10 reps x 3 set

B2/ Prone Y-T-W raises

• 8-10/ position x 3 set

C/ Bålfinisher x 2 varv

• Deadbug 10/10 reps
• Side plank 30s/sida
• Bear plank 20-30 s

A1/ CGBP 65-75% av 1RM RPE 7-8

• 10 reps x 4 set

A2/ SA DB row

• 8/8 reps x 4 set

B1/ Supinated BB row

• 10 reps x 4 set

B2/ Push ups on paralettes/negativa/ on DB

• 10 reps x 4 set

C/12-15 reps BB curls x 3 set

A1/ BB reverse lunges

• 12 reps x 4 set

A2/ SL medball hipthrust

• 10/10 reps x 4 set

B1/ Goblet cyclist squat

• 12 reps x 3 set

B2/ KB romanian deadlift

• 10-12 reps x 3 set

C/ Finisher 3 varv

• 20 sek Wall Sit
• 10 Squat Pulses i bottenläge
• 10 Air Squats

A1/ E4M x 5

• 8 Bearhug squat
• 10m Loaded duck walk
• 4+4 russian step up

Vila 5 min

A2/ E3M x 5

• 6-8 Back squat 65-70%
• 8-10 deficit KB sumo deadlift

A1/ E3MOM x 15 min

• 4 Wallwalks
• 6-8 pull ups
• 8-10 strict DB press

vila 5 min

A2/ E3MOM x 15 min

• 10 Gorilla rows
• 2 10 DB floor press
• 12 renegade rows

A1/ Seated strict press

• 4 reps x 4 set 80-85% av 1RM RPE 8-9

A2/ Supinated pull ups 4 reps x 4 set AHAP

B1/ Pendlay rows

• 5 reps x 4 set

B2/ 4 DB front raise, 4 DB lateral raise, max rep DB press x 4 set

A1/ Backsquat

• 5 reps x 4 set RPE8-8,5 ca 80% av 1RM

A2/ Goblet courtsy lunges

• 10 reps x 4 set

B1/ SL BB RDL

• 5/5 reps x 3 set

B2/ Goblet cosacksquat

• 10 reps x 3 set

C/ 50 jumping lunges - every break du 10 airsquats

A1/ Deadlift

• 6 reps x 4 set ca75% av 1RM RPE 8

A2/ Dual KB/DB splitsquats

• 6/6 reps x 4 set

B1/ SL Goblet Box squat

• 6/6 reps x 3 set

B2/ Bear hug hold

• 30-45 s x 3 set

C/ Copenhagen plank

• 30s/sida x 3 set

A1/ DB bench press

• 6 reps x 4 set

A2/ Pronated pull ups/negativa/ring rows

• 6 reps x 4 set

B1/ DB Pull over

• 8 reps x 3 set

B2/ SA DB row

• 6/6 reps x 3 set

C/ Amrap 5 min (om tid finns)

• 10 Push ups
• 8 DB floor press
• 10 Dual DB row

A1/Front squat

• 8 reps x 4 set RPE 7-8

A2/ DB Bulgarian split squat

• 8/8 reps x 4 set

B1/ Hip thrust

• 8-10 reps x 4 set

B2/ DB RDL

• 8-10 reps x 4 set

Finisher om tid finns 3 varv av

• 15 air squat
• 30 s wall sit march

A1/ Seated BB press

• 8 reps x 4 set

A2/ Pronated pull ups/negativa/ring rows

• 8 reps x 4 set

B1/ DB bench press

• 8 reps x 3 set

B2/ BB row

• 8 reps x 3 set

C/ Om tid finns maxrep BB curls x 3 set

A1/ CGBP

• 10 reps x 4 set 65-70% RPE7

A2/ Supinated pull ups/ring rows

• 8-10 reps x 4 set

B1/ SA DB Row

• 8/8 reps x 4 set

B2/ Standing plate chest press

• 10 reps x 4 set

C/ Om tid finns 3 set max reps push up

A1/ Backsquat

• 10 reps x 4 set 65-70% RPE 7

A2/ KB reverse lunges

• 10 reps x 4 set

B1/ Staggered stance BB RDL

• 8/8 reps x 4 set

B2/ Goblet cyclist squat

• 10 reps x 4 set