WODs v. 14

Måndag 4:e

Warm up 10 min

In 10 min, work up to todays max of the following complex:
2 squat cleans 2 power jerk

Every 2 minutes for 10 min:
3 muscle-up transition with 5-10 sec ring support at the top of each rep

EMOM 10 min
Odd: one set of toes to bar
Even: 30 sec bridge work
(Try to stay consistent with the amount of toes to bar throughout the workout)

Styrkelyft kl. 18.00, bänkpress

  1. Uppvärmning
  2. Upptrappning till dagens 1RM
  3. 4 superset; lätta 6:or + max antal armhävningar
  4. Hög rodd med stång/hantel/ringar 4×12

Tisdag 5:e

Warm up 10 min

Every 2 min for 10 min:
5 Squats + 5 strict pull-ups

EMOM 21 min:
Min 1: 4-8 Strict HSPU
Min 2: Max cal row
Min 3: Rest

Onsdag 6:e

Warm up 10 min

In 10 min:
Build up to today’s max squat snatch

In 10 min:
Build up to today’s max height of box clear jump over’s

In teams of two:
3 min to accumulate supported handstand time

At 3:30:
2 min to accumulate static partner row time

At 6:00:
3 min to accumulate active hang time

At 9:30:
2:30 to accumulate as much wheelbarrow distance as possible


  1. Warm up
  2. Build up to a medium heavy snatch balance
  3. Build up to todays max in 3 consecutive snatch singles
  4. 6 x 3 Back squat

Tordag 7:e

Warm up 10 min

EMOM for 12 min:
Odd: 3 Squats
Even: 6-10 Pushups

In teams of two, complete 14-12-10-8-6:
Ring dips
Strict pull-ups/strict ring rows
Frontracked backwards KB lunges


  1. Warm up
  2. Build up to a medium heavy clean and hang clean and jerk
  3. Build up to today’s max clean and jerk
  4. EMOM 9 min: 3 clean pulls

Fredag 8:e

Warm up 10 min

EMOM 10 min:
Even: 6-10 shoulder to OH (Focus on doing smooth transition between reps, weight is unimportant)
Odd: 30 DU

EMOM 10 min:
Odd: Muscle-up transition with box support
Even: 30 sec plank

In teams of two, AMRAP 12 min of:
8 Toes to bar / 12 KB swings
10 Bro burpees