WODs v.22

Måndag 30:e

Warm up 10 min

In 20 min:
Back squat 1-3-6-10-20
Build up to heavy single, then drop some weight and do 3, drop some more and do 6 and so forth.

7 min AMRAP
Pull-up/chest to bar

Styrkelyft, knäböj

  1. Uppvärmning
  2. Upptrappning till dagens 1RM
  3. 5×5 pausböj, 3 sek paus i botten
  4. 3×10 frontböj
  5. 100 utfall

Tisdag 31:a

Warm up 10 min

In 8 min
Perform as many HSPU as possible in 10 sets

10 pull-ups/chest to bar/muscle-ups
20 toes to bar
40 pistols/weighed box step ups
80 double-unders

Onsdag 1:a

Warm up 10 min

30 snatch for time
(Pick a weight that makes this workout last between 4 and maximum 10 min)

14 min AMRAP
20 DU
15 box jumps
10 Wall balls
5 push-ups


  1. Warm up
  2. Build up to a medium heavy high hang snatch
  3. Build up to todays max in 3 consecutive snatch singles
  4. 5 x 5 Back squat

Tosdag 2:a

Warm up 10 min

In teams of two:
15 min AMRAP
400m row
400m run
(one person completes the row and run and during the row the other person must hold a barbell in front rack)

At 15.00:
8 rounds of (4 rounds each)
15 KB swings
15 goblet squats

Styrkelyft, bänk

  1. Uppvärmning
  2. Upptrappning till dagens 1RM
  3. 5×5 tävlingsreps
  4. Droppa vikt och maxa ur reps, se till att någon passar. Gör detta tre gånger/person
  5. 50 armhävningar, varje gång du bryter ett set ska du göra plankan 30sek

Gymnastik, 18.15

  1. Uppvärmning
  2. Stationsträning: Bryggövningar
  3. Avslutning: Handvolter från höjd/mark beroende på erfarenhet (coach hjälper)
  4. Frivolt!

Fredag 3:e

Warm up 10 min

In 20 min
Build up to 4-6 heavy sets of 40m prowler push
Start low and increase weight as you go, stop when it’s heavy enough that you cant run the whole distance with the prowler and complete your six sets.

50-40-30-20-10 of