3x10

5min selitys
25min lämppä & skills,
15min lämppä & wodinvalmistelu
Nopeus ~15min

WOD
3x
A. 2min on
30m (2x7.5m viiva edestakaisin) bear hug carry +max reps dball. Pysäytys olalle ja pudotus eteen.
Target 7-10 dball clean
2min off
B. 2min on
16x 7.5m edestakaisin eli 8x edestakaisin + max reps pull ups
Leukoihin jäätävä vähintään 40sek. Voit myös tehdä viivajuoksua 70sek.
2min off
Toiset aloittaa A- ja toiset B-osiosta

Ohjeet:

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🤶Ovikoodi: * 300078 *
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Pull Up

5x 10 Second hold into 5-10 Kipping Pull Ups
Resting 2 mins between sets

500m row
then 3 rnds of
7 goblet bulgarian split squat e/s 16/12kg
7 RKBS (focus on hip drive) 16/12kg
7 plate sots press 10/5kg
__

trempo front squat
6x4
2 @ 77
2 @65-70% of 1rm

For time

• Wall walk
• 2 candlestick rocks
• 3 burpees
• 4 push-ups
• 5 walking lunges
• 6 air squats
• 7 sit-ups
• 8 jumping squats
• 9 jumping lunges
• 10 broad jumps
• 11 handstand push-ups
• 12 single-leg squats

Perform this workout like the "12 Days of Christmas" song. In round 1, perform 1 wall walk. In round 2, perform 2 candlestick rocks and then 1 wall walk. In round 3, perform 3 burpees, then 2 candlestick rocks, then 1 wall walk. Continue adding a new exercise each round.

Scaling

Scale the difficulty of each element so you can keep moving — more moving and less hook-gripping your shorts.

Intermediate option

Same as Rx’d

Beginner option

12 rounds for time, starting with 1 and adding an exercise each round

• 1 inchworm
• 2 candlesticks
• 3 burpees
• 4 knee push-ups
• 5 walking lunges
• 6 air squats
• 7 sit-ups
• 8 jumping squats
• 9 jumping lunges
• 10 broad jumps
• 11 dumbbell shoulder presses
• 12 box step-ups

♀ 10-lb dumbbell, 12-inch box
♂ 15-lb dumbbell, 20-inch box

Perform the workout like the "12 Days of Christmas" song. In round 1, perform 1 inchworm. In round 2, perform 2 candlesticks and then 1 inchworm. In round 3, perform 3 burpees, then 2 candlesticks, then 1 inchworm. Continue adding a new exercise each round.

90 minutes @ HR Zone 2

Change machines as you like

2-4rounds:

20 banded pull apart
10+10 bulgarian split squat

Snatch push press + snatch balance + ohs
3X 4+4+4 @40-50% (snatch 1 RM)

2-3rounds:

5 high box jump
30+30s side planks
30+30m s.a farmer carry