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Workout Of The Day

WOD 4.7.22 (GMW)


4 Parts WORKOUT:

A. 1000/800 m Run 6 min Cap

B. For time  21-15-9 Hang Squat Clean RX 50 kg, Hand Release Push Ups  6 min Cap

C. 600/400 m Run 4 min Cap

D. For time 9-7-5  Hang Squat Clean RX 60 kg, Burpees Jump face the bar 4 min Cap.


  • Heavy Day:

Definition back-tricep

•Pull ups 4×10

•One arm row 4x10R+10L

•4ss 15 Lat pull down (cable) or trx high row  +10 kick backs (10R 10L)

•3ss x 10 dead stop bent over row+ 12 tricep push down (cable) or tricep overhead extensios  

•3SS x max close grip push ups +20 oblique sit ups


  • Functional Body Building:

Lower body FBB

A1.4 sets of: 12 Deadlift 8+8 Bulgarian split lunges

A2.4 sets of: 8+8 goblet Cossack squat 20-25 Glute loop Db hip thrust

A3.3 sets of: 9 box jumps 9 swings 15-20 cal bike

A4.3 sets of: 16 alternating vups 15 crunches 20’’ hollow hold