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WOD

Workout Of The Day

WOD 10.5.25 (MW)

  • PRO/ROOKIES:

Incredible Hulk WOD + RUN

AMRAP in 20 minutes

5 Deadlifts RX 50 kg, 5 Hang Power Cleans RX 50 kg, 5 Front Squats RX 50 kg, 5 Push Press RX 50 kg, 5 Back Squat RX 50 kg, 250 m Run. 

ENDURANCE WOD

1000/800 m Run (6 min Cap)

2 min REST 

1200/1000 m Row Erg (6 min Cap)

2 min REST 

500/400 m Run (3 min Cap)

2 min REST 

600/500 m Row Erg (3 min Cap)

  • Heavy Day:
  • The Full Body series
  • Functional Body Building:

Upper body FBB

A1 3 sets of: 1’ Row 15-15 Db external Rotation 15 Scapular Pull ups

A2 4 sets of : 6-6-6-max Bench Press

A3 3 sets of: 15 Bent Over Row 15 Plate Turkish Sit up

A4 3 sets of : 12 Pull ups 12 Dips

A5 3 sets of: 20 Db Rear Delt 20 Reverse Flys

Lower body FBB

A1.3 sets of: 1’ Run 10-10 Walking lunges 12 Db Romanian Deadlift

A2.4 sets of : 5 Front Squat + Max Back Squat

A3. 4 Sets of: 12-12 Single Romanian DL 15-15 Single leg Calf raise

A4.3 sets of: 30 BW Walking lunges 40’’ Wall sit

A5.3 sets of : 20 Banded Side steps 20 Glute Bridges

Mixed FB

A1.3 sets of: 1’ Bike 8-8 Plank Pull through 12 Body Row

A2.4 sets of : 15-15 Lateral Raises 10 Arnold Press 12-12 Curtsy Lunges

A3.4 Sets of: 10 Zottman Curls 30 Banded Tricep Push Down

A4.4 sets of: 8-8 Goblet Cossack Squat 20 Db Hip Thrust

A5. 3 Sets of: 60’’ Extended Stark Plank 30’’-30’’ Star Plank

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