Home WOD
5x 400m Sprint (with 3 min rest between)
Make sure you so a proper warm-up for this one and follow the instructions given by coach Aviv in the video.
If you are not used to sprinting, don’t go full force on your (first) sprints. Build it up inside the workout and maybe don’t push to a 100% this training.
Set your timer; 3.2.1..GO!!
Workout explanation, movement standards and options:
WOD
6 Rounds for time:
10 Hang Power Clean & Jerks Rx 40/30 Rx+ 50/35 Comp 60/40kg
20 Burpee Boxjumps 24”/20”
Home WOD
10 Rounds
10 Strict Press 5L/5R
10 Squats
Use a challenging weight on both movements. The weight on the strict press can be different than the weight you want to use for the squats.
Warm-up:
3 rounds of
5-10 Pushups
10-15 Airsquats
*Stretch: hipopener/Samson stretch
After 3 rounds “build-up” the weight in another 3 rounds:
3-5 Strict Presses
5-7 Squats
Set your timer; 3.2.1..GO!!
Workout explanation, movement standards and options:
WOD
40 min E.M.O.M.
Min 1: 17/15 Cal Row Comp 20/17
Min 2: 4 Tireflips AHAP
Min 3: Max Reps Double Unders
Min 4: Rest
Home WOD
10 Rounds:
10 Bent over Rows 5L/5R
20 Suitcase Deadlifts 10L/10R
For this workout the core needs to be activated and the system needs to be warm.
So run, jump, bike, row and do some sit-ups or V-ups.
Example:
10min warmup: rounds of 400m Run and 10-15 situps.
Then practice the movements and build up the weight if needed.
Then just set your timer; 3.2.1..GO!!
Workout explanation, movement standards and options:
