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fredag 220506

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Dagens Pass

2 X 16 min pieces @ 85-90% effort. 2-3 min rest between.

A. EMOM X 16 sets (2+2 on each before moving on - 4 of each) @ 85-90% effort
A1. EMOM X 2-2 sets: 8-12 controlled GHD sit-ups
A2. EMOM X 2-2 sets: 6-14 cal. Row (w. straps, damp. <4)
A3. EMOM X 2-2 sets: 15-35s Challenging Plank hold
A4. EMOM X 2-2 sets: 4-6 Shuttle runs (25m)

B. EMOM X 16 sets (2+2 on each before moving on - 4 of each) @ 85-90% effort
B1. 6/6-8/8 One arm Farmer's carry side steps on and off plate (12-20cm, medium-heavy weight)
B2. 30-45s Jump rope skipping
B3. 12/12-20/20 Mountain climbers
B4. 5-13 cal. Echo bike


Instructions

A. We rarely do GHD sit-ups. Respect them. They can hurt bad (bad-bad). Feet are secured between the pads. Sit so that butt is "outside" the top of the big rounded pads. With bent knees, go down with upper body as far as you can safely control. Keep looking down along the front of your body. You choose to reach with one or two hands above/behind you, or not. Come up by extending knees and do a sit-up far enough to touch feet or the pads. Row with focus on mechanics and efficiency. Sync breathing and strokes somehow. Do the plank with focus on posture. Lock it in. Tension in quads, glutes and abs. Challenging by lifting a foot or an elbow without posture changing at all. Maybe even lift left foot with right elbow, or vice versa. Run relaxed, no matter if they are fast or slow. B. You stand beside a plate. In a controlled manner, you step onto it and off it on the other side. You step onto it and down to where you started. That equals 2 reps. Do all reps on one side and then switch hand. Do the jump rope skipping in a challenging but doable version. preferable double-unders. Mountain climbers are done in push-ups starting position. Zig-zag the knees up towards elbows. Legs are always working. No pause. Feet/lower legs still point backwards (not thrown out to the side). Foot on the working leg never touches the floor. Respect the god damn bike.

Fitness

A. 00:00 - 20:00
"Coffland"
For Time: ;@80+% Effort (TC: 20 min)
Accumulate: 6 min Hang from Bar
___Each time you drop from the bar, perform:
800 meter Run
30 Push-Ups

B. 25:00 - 45:00
"Laura" (slightly modified)
20 min AMRAP; @80+% Effort
I go, you go (divide anyhow)
30 Cal. Row
20 Burpees Over Erg
10 Power Cleans (50-70/35-50 kg)

C. 50:00 - 65:00/70:00
15-20 min AMRAP; @100% Pump Effort
I go, you go (exercise)
10/10 Bench Supported Single Arm DB Biceps Curls @AHAFA
10 Tall Kneeling KB Horn Triceps Extension; @AHAFA
10/10 Landmine Lateral Raises
10/10 - 20/20 Single Leg Calf Raises (To failure)


Instructions

A. Divide into A/B if needed for logistics. You want to accumulate 6 minutes in total with a active or passive hang from bar. Each time you drop from the bar you need to perform the written task. Don't push your effort so much that you risk a injury. B. Divide into A/B. We have modified this hero slightly. Divide the work anyhow. Work on your movement mechanics (and efficiency) together with your breathing pattern/mechanics. C. Spread out on all the stations and rotate slowly with full focus on maximum muscle contraction and pump. BS SA Biceps Curls: https://www.youtube.com/watch?v=isMOXCRkywQ. Tall Kneeling Tricepts Ext: https://www.youtube.com/watch?v=qRnzxoKhCVU. Landmine Lateral Raises: https://www.youtube.com/watch?v=1OcPrvTdtQ4. SL Calfies: https://www.youtube.com/watch?v=Du9UolSIByw.

Dagens Pass

2 X 16 min pieces @ 85-90% effort. 2-3 min rest between.

A. EMOM X 16 sets (2+2 on each before moving on - 4 of each) @ 85-90% effort
A1. EMOM X 2-2 sets: 8-12 controlled GHD sit-ups
A2. EMOM X 2-2 sets: 6-14 cal. Row (w. straps, damp. <4)
A3. EMOM X 2-2 sets: 15-35s Challenging Plank hold
A4. EMOM X 2-2 sets: 4-6 Shuttle runs (25m)

B. EMOM X 16 sets (2+2 on each before moving on - 4 of each) @ 85-90% effort
B1. 6/6-8/8 One arm Farmer's carry side steps on and off plate (12-20cm, medium-heavy weight)
B2. 30-45s Jump rope skipping
B3. 12/12-20/20 Mountain climbers
B4. 5-13 cal. Echo bike


Instructions

A. We rarely do GHD sit-ups. Respect them. They can hurt bad (bad-bad). Feet are secured between the pads. Sit so that butt is "outside" the top of the big rounded pads. With bent knees, go down with upper body as far as you can safely control. Keep looking down along the front of your body. You choose to reach with one or two hands above/behind you, or not. Come up by extending knees and do a sit-up far enough to touch feet or the pads. Row with focus on mechanics and efficiency. Sync breathing and strokes somehow. Do the plank with focus on posture. Lock it in. Tension in quads, glutes and abs. Challenging by lifting a foot or an elbow without posture changing at all. Maybe even lift left foot with right elbow, or vice versa. Run relaxed, no matter if they are fast or slow. B. You stand beside a plate. In a controlled manner, you step onto it and off it on the other side. You step onto it and down to where you started. That equals 2 reps. Do all reps on one side and then switch hand. Do the jump rope skipping in a challenging but doable version. preferable double-unders. Mountain climbers are done in push-ups starting position. Zig-zag the knees up towards elbows. Legs are always working. No pause. Feet/lower legs still point backwards (not thrown out to the side). Foot on the working leg never touches the floor. Respect the god damn bike.