WOD 26-03-20

Complete ad heavy as possible:


Towel/Table pulls (Pullups)


10 Rounds of
5 Dips
5 Towel/Table pulls (Pullups)

Always warm-up with lighter, easier movements/options. Start your warm-up with some light pushups and perhaps towel pulls where you are more upright, 3 rounds of 5-10 reps.

Then progress to dips, put feet on the floor first and see how the shoulders feel, the higher your feet, the heavier it gets. Build up the pulls by going to more horizontal towel pulls or table pulls.

build up to your workout variations in another 3 rounds after the lighter rounds you started on.

Workout explanation, movement standards and options:


By |2020-03-25T21:55:34+02:00March 26th, 2020|Blog, WOD|

WOD 25-03-20

Death by (20 min E.M.O.M)

1 Ball/Bag Squat Clean
1 Mountain Climber (R, L, R, L)

2-2/ 3-3/ 4-4/ 5-5/ 6…….

*if you can’t fit your reps within the minute anymore, go down to a number which you can keep up for the remaining time for the 20 min.

This workout build-up inside the protocol. Most important to get warm and sweating; Run, jump, burpee etc. Once warm and sweating, stretch your hips and practice your movements for a few cycles:

3 Ball/ Bag Squat Cleans

3 Mountain Climbers

Set your E.M.O.M. Timer to 20 minutes and 3.2.1..GO!!

WOD explanation, movement standards and options:

By |2020-03-25T00:09:15+02:00March 25th, 2020|Blog, WOD|