WOD 28-05-20


For time:


Backsquats (from floor) Rx 50/35 Rx+ 60/40 Comp 80/55kg
Burpees over the bar

– 5 min rest

Then: 15-12-9-6-3

Home WOD:

10 Rounds EACH for time (90sec rest between)

20 Double Unders
10 Burpees

This workout is a fast, high power output, sprint.
So no Double Under practice, then do Singles instead.

The goal is to try to improve your time each round… once you connot improve anymore, try to keep decline minimal.
Warm-up doing some single unders, wrist rotations, burpees.

3 rounds:

1 min Rope jump
1 min stretch
3-5 Burpees

Set a running clock and calculate your own resttime as you go, tip: start on a round number.


Workout explanation, movement standards and options:

By |2020-05-27T23:32:02+02:00May 28th, 2020|Blog, WOD|

WOD 27-05-20


30 Rounds

1 Power Snatch Rx 40/30 Rx+ 60/40 Comp “AHAP”
5 Wallballs 20/14#
10 Russian KB Swings Rx 20/12 Rx+ 24/16 Comp 32/24kg

Home WOD

10 Rounds for time

6 Snatches 3L/3R
10 Russian Swings
12 Thrusters 6L/6R

Warm-up with Swings and KB Squats. Basic movements, nothing extremely technical yet.

3 Rounds:
6-10 Swings
6-10 KB Squats
*Stretch between rounds if you feel stiff and/or sore.

Then 3-4 Rounds

2-4 Snatches
4-6 Thrusters

Keep the weight close and especially squeeze your arm close to the head on the overhead position.

If you have a light weight, you can also set a timeframe and just do rounds during that time.

Set your timer, 3.2.1..GO!!

Workout explanation, movement
standards and options:

By |2020-05-26T21:04:41+02:00May 27th, 2020|Blog, WOD|

WOD 26-05-20


25 min AMRAP

1 Cycle Bear Complex @75% BW
13/11 Cal Row

Bear Complex =

1 Power Clean
1 Front Squat
1 Pushpress
1 Back Squat
1 Pushpress

Home WOD

20 min E.M.O.M.

Min 1: AMRAP Bear Complex Alt L&R

Min 2: AMRAP Situps (Or V-ups/Toes to Bar)

If you have a heavy weight available, use that. If not, go for a fast approach doing as many alternating cycles withing the minute.


10 min E.M.O.M.
Min 1: 1 Bear Complex L&R
(Remaining time: stretch)
Min 2: 10-15 Situps
(Remaining time: stretch)

Build up the weight and speed in the 10 minutes.

Reset, take 2 minutes to catch your breath, focus and set a goal. A number to aim for.


Workout explanation, movement standards and options:

By |2020-05-25T23:45:00+02:00May 26th, 2020|Blog, WOD|