Intervals
Pick one: Row, Bike or Run
Row 500m
Rest 1 min
X 8

Run 400m
Rest 1 min
X8

Bike 25/20 cal
Rest 1 min
X8

• only do one cardio option not all.
• Effort @ 75-80% of max effort.

Cool down
2 rounds
0:30 pigeon stretch right side
0:30 pigeon stretch left side
0:30 Sampson stretch left
0:30 Sampson stretch right
1:00 saddle stretch

A. Warm Up
5’ DU
3 RND
8 Burpee to Plates
10 Plate GTO
60” Plank

B. Forza
EMOM Ogni 2’ per 16’
4 Front Squat
5” discesa
1” pausa
Fast salita
Set 1: 50-60%
Sets 2-7: 60-70%
Set 8: 70-75%

C. Conditioning – For Time
10 Burpee Box Jump Over
2 DB Box Step Overs 22,5/15kg
10 DB Shoulder to OH
8 Burpee Box Jump Over
4 DB Box Step Overs
10 DB Shoulder to OH
6 Burpee Box Jump Over
6 DB Box Step Over
10 DB Shoulder to OH
4 Burpee Box Jump Over
8 DB Box Step Over
10 DB Shoulder to OH
2 Burpee Box Jump Over
10 DB Box Step Over
10 DB Shoulder to OH

D. For Time
4 Rnd
10 Hang Power Clean (60-50/45-35kg)
15 TTB
Rest 90”

E. Emom
Ogni 2’ per 5 set 10’
Max Rep Double Dumbbell Squat Clean 25-22,5/20-15kg
In 60”

F. Lavoro Opzionale
V-Up
3×20
Weight Vest Pistol
4×16
(8 Per lato)
Dumbbell Bench Press
5×20

45 reps of each for time

• Deadlifts
• Handstand push-ups

Partition as needed to complete 45 reps of each exercise as quickly as possible.

♀ 155 lb ♂ 225 lb

"Helena"

“The chief”
5 sets of 3 min ON / 1 min OFF
3 Power cleans
6 Pushups
9 Air squats

3x20-30 sec hand stand wall hold

5x10-30 sec frog stand

4 rounds:
10+10 Curtsy squat
10+10 Single leg glute bridge
12- 15 Goblet squat
-rest 1-2 min between rounds-

For distance:
Weight Vest Run, 9/6kg : 1x 20 mins
-- then --
Run

Run 10 mins out and back with a weight vest. Ditch the vest back at your starting point and run out to your turnaround point and back without the vest. Find a trail if possible!

Bodyweight Version:
If the weight vest is not possible, run out and back twice trying to match what you did the first time. Find a trail if possible!

Wodii

5.2.-11.2 toinen viikko syklistä