Shoulder Press

5 Sets of 6 reps.

After each set 5 + 5 Dumbbell Rows

Go every 3:00

Warm Up
3-5 min easy to moderate rowing, add speed as you like
then
band pulls + banded hip activation 6-8 minutes total time
then
some dynamic mobility
then
barbell warm for snatch with empty barbell as you like 5-10 minutes total time

Weightlifting
flat foot snatch + pause ohs
3x2+2 reps @35-50%
tempo snatch + snatch (pause on receiving position)
3x2+1reps @60-70%
snatch
4x (75-85%x1, rest 10-15sec 75-85%x1, rest 10-15sec 75-85%x1)
rest 1.5-2.5min bwn sets

rest few minutes and start clean&jerk training

power clean+ tempo clean + push press + split jerk (pause on catch)
3x1+1+1+1@35-50%
slow clean + squat clean +split jerk (pause on catch)
3x1+1+2reps @60-75%
squat clean + split jerk
4x (75-85%x1+1,rest 20sec 75-85%x1+1)
rest 1.5-2.5 min bwn sets

Metcon (85-95% effort)
4 sets 2 min on / 1 min off
odd : 8-10 power snatch + amrap of bar facing burpees (target for barbell is 50-70 sec)
even : 8-10 power clean&jerks + amrap of echo bike (target for barbell is 50-70 sec)
weights 70/50kg , 60/42.5kg or 50/35kg

Snatch

4-6 x 2 @ 74-79%, go every 1:15
4 x 2 @ 79-84%, go every 1:30

– Build within the percent range on each set
– Drop the bar between each rep, reset and go

In Teams Of Two AMRAP 10 :

9/7 Calories Bike
10 Box Step-Overs

IGYG

A,
EMOM 5 Mins
3 power cleans
EMOM 5 mins
3 squat clean
EMOM 5 mins
3 Front squats from floor

-add weight After each EMOM!
- no TNG reps
- start at 65-70% of your 1RM power clean
- no rest btw EMOMS

B,
Amrap 3 mins x 4 sets
2 rounds of “DT” @60/43kg
Remaining time max rep lateral burpee over the bar!
Rest 2 mins btw sets

Goal : about 40-50 sec for the burpees

“DT”
12 Deadlift
9 Hang Power Clean
6 Push Jerk

Incline Bench Press w/ DB´S

8-8-6-6-4-4

Go every 3:00

6 round of 6 Over Head Squat

Partner workout

00:00-12:00
In 12 mins do:
Ski Erg, 1500m (YG,IG)
then in the remaining time, AMRAP of: RELAY
6 Deadlifts, 60/43 kg
6 Ring or Box Dips/ push up

12:00-24:00
In 12 mins do:
Bike Erg, 3000m (YG,IG)
then in the remaining time, AMRAP of:
12 Synchronized Sit-ups
12 Alternating Box Jumps, 60/50cm (YG,IG)
12 Bench Press, 60/43 kg (YG,IG)

24:00-36:00
In 12 mins do:
Row, 1500m (YG,IG)
then in the remaining time, AMRAP of:
6 Synchronized Burpees
4 Power Cleans, 60/43 kg ( switch each round )

Deadlift

5 x 3 @ 70 - 75%

Go Every 3:00

Kuukausihaasteet starttaavat. Joka kuukausi julkaistaan uusi haaste, jossa pääset haastamaan itsesi ja treenikaverisi.

Tammikuun kuukausihaasteessa pelataan Concept2-soutulaitteella Fish Game -kalapeliä. Pelin tavoitteena on kerätä mahdollisimman monta pistettä syömällä pieniä "hyviä" kaloja ja väistämällä suuria "huonoja" kaloja. Peli kestää 4 minuuttia.

Näin pelaat kalapeliä soutulaitteella:
1. Käynnistä näyttö.
2. Valitse valikosta Games.
3. Valitse Fish Game.
4. Aloita soutaminen.

Voit suorittaa haasteen niin monta kertaa kuin haluat. Merkitse tuloksesi WODconnectiin viimeistään 31.1.2026. Parhaan tuloksen tehnyt palkitaan. Kalaonnea!