Recovery WOD after Murph Workout
20 min EMOM lugnt tempo
1. Machine/sledge push
2. 10 Box step-ups
3. 10 Ringrows
4. 10 Dead bugs
5. 5-8 incline push-ups (mot box)
Mål: återhämtning och cirkulation. Väck kroppen utan att stressa den. 60–70 % effort.
Post workout:
EMOM 8
1. Cat-cow 45 sek, vila resten
2. 45 sek banded pull-aparts, vila resten
3. Glute bridges (2 sek paus uppe)
4. Plank 45 sek, vila resten
Does it feel like your fitness results are stuck?
WODCONNECT is the best solution for tracking, coaching and managing functional training. It's free to use!