Kriger Training CF Specific: "Glassdoor"

A, for time:
- 30 burpee over rower
- 20/15 cal row
- 10 thrusters @ 70/47 kg

B, for time:
- 10 OHS @ 70/47 kg
- 20 m HSW
- 30 m farmers's carry kettlebell walking lunges @ 2*32/24 kg
- 40/30 cal row
- 30 m farmers's carry kettlebell walking lunges @ 2*32/24 kg
- 20 m HSW
- 10 OHS @ 70/47 kg

*5 min rest between A&B

In teams of 3
7x 3min AMRAP, 1min rest between

1. Sled push
2. Synchro DB sit ups
3. Synchro one arm DB Thruster (all 3 work)
4. Rope Climb
5. Max Cal Air Bike with two bikes
6. Synchro Pull ups
7. Synchro Devil’s press

Sled: Your Team mate(s)
DB: 22,5kg / 15kg
Synchro: Two work, one rests (except thruster)

Teurastamon avajaisviikonlopun WOD 19.1.2025

8 rounds for consistency:
25 cal run or 500/400 m row
30 s rest
2 min amrap: 10 box jump step downs, 10 push ups, max sit ups
30 s rest

LÄMMITTELY
Liikeyhdistelmiä
Lankku - AKK - jalan vienti yli
Lankku - askel eteen - lisko
Pöytänosto - kissa/konttausasento - ristikkäisten raajojen nosto
90/90 kurotus eteen - takajalan nosto eteen & takareiden venytys

VOIMA
3 x 8 Lattiapunnerrus
3 x 8 Yhden jalan mave

CIRCUIT
2-3 x 30s./20s.
1. Köydet
2. Hiihto/soutu/pyörä
3. Burpee
4. Wall ball / Thruster slam ball

For time:

• 9-7-5 RMU
• 9-7-5 Snatches 60/40 kg
• 8m HSW between each movement

SNATCH

A) WU:

EMOM X5:

• 2 Power Snatch (2s pause below knee + 2s pause in catch)

Into,

EMOM X5:

• 1 Power Snatch (2s Pause in Catch) (Build Up)

B) EMOM 12 (Snatch Wave)

1) 1 Power Snatch @75-80%
2) 1 Power Snatch @80-85%
3) 1 Power Snatch @85-90+

*neljä aaltoa. Alota kepeemmillä ja nosta aaltojen edetessä. Esim Eka aalto: 75, 80 ja 85 % Toka: 80, 85 ja 90% jnejne.

C) Snatch Pull 4x2 @110-120% (2s pause below knee)

SQUATS

Back Squat:

1x6 @65kg
1x6 @75kg
2x6 @80kg

Front Squat:

1x5 @55kg
3x5 @65kg

ACCESSORIES

A) 3x Superset:

• 8/8 Bulgarian Split Squat 2xDB (3s jarruttava alas)
• 20m Backward Sled Drag (Heavy) (Link)

B) 3x Superset:

• 20/20m Heavy KB Suitcase Carry
• 30m 2x KB Front Rack Carry
• 45s-60s Deadhang from bar

Part A).
Skill Primer
Pause Muscle Snatch & Snatch Balance
(5-8 sets x 2+2)

Part B).
Low Hang Snatch & Pause Snatch
(8 sets x 1+1 / 55%-70%)

E2MOM 20min
5 strict pull up
10 push up
5 thruster 42,5kg

Power snatch (TnG)

5 x 5 @ 85-93% of 5RM from 2-weeks ago, go every 2:00

– Do your first set @ or around 85% of your 5RM from 2-weeks ago, then build up within the percentage range over the remaining sets
– Only increase in weight if you can keep the quality high (eg. no starfishing or getting sloppy)

Handstand push-up capacity

EMOM 12 (0:30/0:30)*
1) Wall-facing HSPUs
2) Strict HSPUs
3) Kipping HSPUs

• Your aim is to accumulate as many EXCELLENT repetitions of each variation you can in a 30-sec window. This means a single set on the wall-facing HSPU but could be multiple short sets on the strict and the kipping variations.

Options. You can do any of the variations with a deficit (or use ab-mats to reduce range where needed) and can also use parallettes for the strict and kipping HSPUs. The main thing is to challenge yourself with either intensity (difficulty) or volume (reps).

Movement options. You can sub these in for any of the variations you cannot yet do.

Box pike HSPU → Standing HSPU variation of choice → You can also choose to switch the EMOM for 2-4 rounds of the following HSPU complex:

– Negative pike HSPUs (3 x 5 seconds down)
– Pike HSPUs (3 reps)
– Negative standing pike HSPUs (4 x 5 seconds down)
– Pike HSPUs (4 reps)
– Negative tricep push-ups (5 x 5 seconds down)
– Tricep Push-ups (3 reps)