Deine tägliche Herausforderung
WOD
In Teams of 2
20 min AMRAP
400m Run - together
500/400m Row
600m Run - together
750/600m Row
800m Run - together
1000/800m Row
Workout of the Day
Banded 7's
-into-
2 SETS
10 KB Deadlifts → Russian KB Swings
30m Single Arm KB Overhead Carry
4 Inch Worm + Yoga Push Up
12 Hollow Rocks
12 Glute Bridge Ups
EVERY 2:00 FOR 4 SETS
SET 1+2
5 Bench Press @ 32X1 tempo - RPE6-7
SET 3 + 4
10 Bench Press @ slightly lighter load than first 2 sets
*The first two sets should be slow and controlled sticking to the tempo, leaving some in the tank on each. Then drop the weight slightly and move for volume and speed through the next 2 sets.
EVERY 3:00 FOR 5 SETS
12 KB Swings (24/16kg)
30m Single ARM KB Suitcase Carry (15m/arm)
AMRAP Wall Walk until 2 min mark
*Score is total wall walks ONLY
Workout of the Day
In Teams of 2
AMRAP x 28 MINUTES
80 Double Unders
20 Front Squat (43/30)
80 Double Unders
20 Thrusters (43/30)
5 Rope Climbs
Fitness:
60 Double Unders
BB Weight (35/25)
Rope: Partial Climbs or Stand Up
Compete:
50 Cross Over Doubles
BB weight (53/35)
WOD
EMOM x 6:
Min 1 - 45 sec Echo Bike
Min 2 - 45 sec Row
Min 3 - 45 sec Ski
Increase intensity every 15 seconds on each machine
Equipment Needed: Echo Bike, Rower, Ski Erg
Two Options:
1) None
2) Make up a strength piece from the week
EMOM x 6
15 sec echo @ 75-80%
into
EMOM x 6
15 sec row @ 75-80%
into
EMOM x 6
15 sec ski @ 75-80%
+ (rest 3 min)
2 sets
60 sec echo @ 40%
60 sec row @ 40%
60 sec ski @ 40%
*No rest b/t sets
*All %'s based off of max wattage test from Week 1 (1/11/26). If you missed the initial test, perform these intervals at an 8-9 RPE
Scaled/Beginner: None
Workout of the Day
1 ROUND :30 EACH MVMT
100m Run
Good Mornings
Forward Lunges
1 ROUND :30 EACH MVMT
100m Run
Romanian Deadlift
Reverse Lunges
1 ROUND :30 EACH MVMT
100m Run
Deadlift
Frontrack Lunges
EVERY 3:00 FOR 5 SETS
AMRAP X 12 MINUTES
200m Run
20 Deadlift (53/35kg)
200m Run
20 Front Rack Lunges
Workout of the Day
2 SETS
:30 Jumping Jacks
10 alt. Box Step Overs
:30 Supinated Dead Hang → :30 Scapula Pull Ups
10 Ring Rows
-into
2 SETS
:45 Box Jump Overs
:30 Kip Swings
5/5 Single Arm Ring Rows
EVERY 2:00 FOR 6 SETS (alt. 3 each)
Set 1) Supinated Inverted Rows x 10-15 reps w/ pause at chest on each
Set 2) Supinated Deadhang x 1 AMRAP unbroken hold
*Cap @ 60 sec
FOR TIME
15-12-9
Box Jump Overs (24/20")
Pull ups
- Rest 2 min -
9-12-15
Pull ups
Box Jump Overs (24/20")
