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Workout Of The Day

WOD 6.7.24 (WΜG)


Hero WOD Rankel

Complete as many rounds as possible in 20 minutes of:
6 Dead Lift RX 100 kg
7 Burpee Pull Ups
10 Kettlebell Swings RX 24 kg
Run 200 meters

Endurance WOD

Tabata this:

a. Ski Erg 

b. Speed Fit Run

c. Row Erg 

d. DU

1 min REST Between Intervals.


  • Heavy Day:

Bodybuilding sessions

Legs + shoulders

A1. 4×10 back squat

A2. 4×12 leg press

A3. 3ss 20 front rack dumbell alternate lunges + 15 leg curls

A4. 4×10 dumbell shoulder press

A5. 4x10r 10l one arm side raises

A6. 3x 10+10 drop set front raises

  • The Full Body series
  • Functional Body Building: