Midline capacity

3-4 Sets of max rep GHD sit-ups in a 0:45 window, go every 2:00-2:30

Intent. Accumulate quality repetitions on GHD sit-up to build capacity. If you’re confident in your GHD sit-ups, you can focus on faster cycle speed (see if you can get a rep or two more on each set than the previous one).

Movement options. GHD sit-up to parallel → V-ups

For time

• 10 triple-unders
• 20 chest-to-bar pull-ups
• 30 wall-balls shots

♀ 14-lb medicine ball to a 9-foot target
♂ 20-lb medicine ball to a 10-foot target

squat clean + press + push press practice

6' AMRAP
1 bear complex
10 wall ball

10min omaan tahtiin:

10 weighted glute bridge
5+5 single arm floor press
5+5 half turkish get up/ side plank rotation

"Vahvat donkkaa tykimmin" Well Gym Games 2024

Vahvat donkkaa tykimmin
Etukyykyn 3 toiston maksimi

Toinen tekee toisen ja toinen toisen

E2:00 x8
A)
8 back squat
10 alt. Strict press @2x db
B)
6/6 romanian deadlift @ kb
6 kb row

*toinen tekee ensin 4 kierrosta A, toinen 4 kierrosta B

Rest Day!
Enjoy the final day of the year! 🥂🍾 Spend it with good company and your loved ones! ❤️
Go into the 2025 with a BIG BANG! 💥

Tutustumassa Woiman uuteen saliin, kun aiempi sali lopetti toimintansa, jossa olen käynyt aiemmin. Wod connect myös uusi sovellus sen myötä.

Treeneistä ollut hetki taukoa, mut tälläsiin tuloksiin päästiin tänään:

Backsquat 5*3
35, 45, 55kg

12min amrap

3-6-9-12-15....
Abmat sit ups
Kahvakuulaheilautus 12kg
Wallball 4kg pallol

Pääsin kierrokseen 18, mut wall ballist jäi 2 vajaaksi, eli 5+52

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

AMRAP 14 mins
Partner workout (you go, I go)
4 - 6 - 8 - 10…
Dumbell complex of the following :
4 Renegade row (2/2)+ 8 mountain climbers(4/4) @2x22,5/15kg
12-18-24-30…
Cal row

Rest 3 mins

Every 7 mins x 2 sets
20 Syncro DB alt snatch @22,5/15kg
20 cal row ( you, go, I go )
20 Syncro DB burpee @22,5/15kg
20 cal row
Remaining time is rest!!