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Dagens Pass

Nordic Mastodont Workout - Nov '21
3 X 18 min @ 85-90% effort. 4 min Rest between.
Wildly different focus on each piece.

A. EMOM X 18 sets (3 on each before moving on)
A1. 12-18 Toes to bar / 8-12 Butterly Pull-ups / 2-5 Bar Muscle-ups
A2. 12-20 Box jumps (60/45cm, step down)
A3. 25-30m Sled push (medium-heavy - done by 20-25s)
A4. 12-18 Toes to bar / 8-12 Butterly Pull-ups / 2-5 Bar Muscle-ups (Yes, again)
A5. 12-20 Wall balls (9/6kg to 3,05m)
A6. 6/6-9/9 One arm DB Muscle-snatch (medium-heavy)

B. SLOW "Amrap", 18 min for Strength - I go, You go with partner
5/5 Axle bar HB Reverse Lunges from block (ca. 10-12cm)
7 Double KB Push Press @ 20X1
9 Bent over Barbell Row (use female 15kg bars to save space)

C. Within 18 min, for time:
1500/1200m Row / 60/50 cal. Echo Bike
1500m Run ("1.5 laps" around the building)
60/50 cal. Echo Bike / 1500/1200m Row
_Remaining time: Proper Burpees


Instructions

A. Do all three sets on each before moving on. Choose a verion of the first exercise that you can do efficiently. It is of coures ok to mix them. One set BMU, then bfly and then ttb for example (note that this combo shows up two times in this 18 min piece). The bar muscle-ups is for you who feel comfortable with them. Butterfly pull-ups should be SMOOTH. No jerking around. TTB challenging but unbroken, at least on first set. Keep the rhythm. Box jumps with margins, land softly, stand up and step off. Sled push at speed and load that makes it tough but the distance is done in 20-25s. Look ahead. Wall balls from beautiful squat. Firmly planted feet, upright posture, secure grip/rack and accurate hit. Keep back straight in DB snatches. Use lower body for force and upper body for guidance. Do the turn-around in a hanging position around knee height, where you find and can use elasticity. Look straight ahead. If lower back gets too tired, then support with other hand against thigh. B. No stress. Should feel like controlled strength training with slightly elevated heart rate. Switch after each exercise. Lunges with focus on balance and control. Neutral posture but slight lean forward at hips in bottom position. Knee can/should move forward over foot , in order to maintain even pressure over front foot. Drive up in one motion before knee slams into floor. Do the KB PP with a firm rack (KBs resting on upper and forearms with hands close to chest). Drive through whole feet from both knees and hips (a shallow squat). All the way to extended arms and "own the descent". Bent over row with back straight and bar starting from under knees every rep. Large rowing motion with control. C. So you start with Either row OR Echo bike and end with the "other" one after the run. Row and bike efficiently and find a sustainable pace. Out the back entrance, make left turns all the way around the building. Run up to (but not through or around) the roundabout and pass the back entrance on the way back. Start the same lap but this time, make a left (at the "worker" statue) on the street right before the roundabout and then run down and back through the same back entrance. Take it easy and slow in the stairs. Burpees are relaxed. You chose if they are slow or fast 😉

Fitness
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Dagens Pass

Nordic Mastodont Workout - Nov '21
3 X 18 min @ 85-90% effort. 4 min Rest between.
Wildly different focus on each piece.

A. EMOM X 18 sets (3 on each before moving on)
A1. 12-18 Toes to bar / 8-12 Butterly Pull-ups / 2-5 Bar Muscle-ups
A2. 12-20 Box jumps (60/45cm, step down)
A3. 25-30m Sled push (medium-heavy - done by 20-25s)
A4. 12-18 Toes to bar / 8-12 Butterly Pull-ups / 2-5 Bar Muscle-ups (Yes, again)
A5. 12-20 Wall balls (9/6kg to 3,05m)
A6. 6/6-9/9 One arm DB Muscle-snatch (medium-heavy)

B. SLOW "Amrap", 18 min for Strength - I go, You go with partner
5/5 Axle bar HB Reverse Lunges from block (ca. 10-12cm)
7 Double KB Push Press @ 20X1
9 Bent over Barbell Row (use female 15kg bars to save space)

C. Within 18 min, for time:
1500/1200m Row / 60/50 cal. Echo Bike
1500m Run ("1.5 laps" around the building)
60/50 cal. Echo Bike / 1500/1200m Row
_Remaining time: Proper Burpees


Instructions

A. Do all three sets on each before moving on. Choose a verion of the first exercise that you can do efficiently. It is of coures ok to mix them. One set BMU, then bfly and then ttb for example (note that this combo shows up two times in this 18 min piece). The bar muscle-ups is for you who feel comfortable with them. Butterfly pull-ups should be SMOOTH. No jerking around. TTB challenging but unbroken, at least on first set. Keep the rhythm. Box jumps with margins, land softly, stand up and step off. Sled push at speed and load that makes it tough but the distance is done in 20-25s. Look ahead. Wall balls from beautiful squat. Firmly planted feet, upright posture, secure grip/rack and accurate hit. Keep back straight in DB snatches. Use lower body for force and upper body for guidance. Do the turn-around in a hanging position around knee height, where you find and can use elasticity. Look straight ahead. If lower back gets too tired, then support with other hand against thigh. B. No stress. Should feel like controlled strength training with slightly elevated heart rate. Switch after each exercise. Lunges with focus on balance and control. Neutral posture but slight lean forward at hips in bottom position. Knee can/should move forward over foot , in order to maintain even pressure over front foot. Drive up in one motion before knee slams into floor. Do the KB PP with a firm rack (KBs resting on upper and forearms with hands close to chest). Drive through whole feet from both knees and hips (a shallow squat). All the way to extended arms and "own the descent". Bent over row with back straight and bar starting from under knees every rep. Large rowing motion with control. C. So you start with Either row OR Echo bike and end with the "other" one after the run. Row and bike efficiently and find a sustainable pace. Out the back entrance, make left turns all the way around the building. Run up to (but not through or around) the roundabout and pass the back entrance on the way back. Start the same lap but this time, make a left (at the "worker" statue) on the street right before the roundabout and then run down and back through the same back entrance. Take it easy and slow in the stairs. Burpees are relaxed. You chose if they are slow or fast 😉