Follow Us On
WOD

Workout Of The Day

WOD 29.9.23 (GWM)

  • PRO/ROOKIES:

20 min EMOM 

1st 20 Alternating Goblet Back Step Lunges RX 24 kg

2nd 20/15 Hand Release Push Ups

3rd 20/15 Ring Rows

4th 15/10 Cal Bike Erg (45 sec Cap)

5th REST 

 

  • Heavy Day:

REBUILD YOUR STRENGTH

Day 2

4×8 deadlift

4×8 Chin ups

4×10 dumbell invented row

3×10/15 Australian pull ups

3x 15/20 sit ups + 10/15 ghd back extension

 

  • Functional Body Building:
Upper body FBB
A1. 3 sets of: 1’ Row 10 chest flys 10 Bradford press
A2. 4 sets of 10-12 Bench Barbell Press + 8-8 Farmers Press
A3.3 sets of: 10 Strict Bar Dips + 10-20 Db full raise
A4.Every 2’ x3 sets : 12 inverted Skull Crushers + 30’’ Assault Bike (High effort )
Then : Every 2’ x 3 sets : 30’’ Max inverted Rows + 30’’ Assault Bike (High effort)
 
 
 
 
 
 
 
 
PREVIOUS WODNEXT WOD