WOD 03-07-20


For time:


Shoulderpress Rx 40/30 Rx+ 50/35 Comp 60/40kg
Strict Pullups Comp + 45/35#

*After each round: 250m Row

Home WOD

3 Rounds for time:

100 double unders (200 single unders)
50 wall balls (or thrusters with a light object such as a 10kg dumbbell)
25 weighted Situps with a light object (scale down to regular sit ups)

This kind of wokrout is very safe to do little warm-up on. But in order to have more power output without getting slowed down by lactic acid building up in the muscles too quickly; Get sweating, get your heartrate up.

Warm-up your legs/calves and forearms for this workout.

3 Rounds:

2 minutes Run
1 minute Rope Jump


Set your timer, 3.2.1..GO!!

By |2020-07-03T09:09:04+02:00July 3rd, 2020|Blog, WOD|

WOD 02-07-20


30min E.M.O.M.

Min 1: 5 Backsquats Rx 70/50 Rx+ 80/55 Comp 130/90kg
Min 2: 30 Double Unders Rx+ 40 Comp 50
Min 3. 1 Ropeclimb Rx+ Legless Comp L-Sit

Home WOD

For Time

800 meter run (or 5 min run)
50 bent over rows (with db or KB or heavy object)*
800 meter run
50 sit ups
800 meter run

*If you only have a light weight, do 50 Reps on each side.

You could start this workout “cold”. Just try the Bent ovet Rows first if needed. Set a timer and 3.2.1..GO!!

By |2020-07-01T18:02:20+02:00July 2nd, 2020|Blog, WOD|

WOD 01-07-20


10 Rounds for time:

8 Toes to Bar
6 (Ring) Dips Comp 5 Muscle Ups
4 Hang Power Cleans Rx 60/40 Rx+ 70/50 Comp 100/70kg

Home WOD

30 minutes, 1 Set every 3 minutes (Alt)
(So a total of 5x A and 5x B)

A: 10 burpees + 10 handstand push ups*

B: 10 burpees + 10 double KB/DB hang power cleans

*Scale number of repetitions as needed or go to regular push ups

Warm-up using an every minute on the minute (E.M.O.M.) protocol for 9 to 12 minutes.

Min 1: 3-5 Burpees
Min 2: 5-10 Pushups (into HSPU’s)
Min 3: 4-6 Hang Power Cleans (Build up the weight AHAP)

Set an interval timer for 10 cycles of 3 minutes, and 3.2.1..GO!!

By |2020-06-30T23:10:44+02:00July 1st, 2020|Blog, WOD|