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lördag 220521

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Dagens Pass

Nordic Mastodont Workout - May ´22
A. In teams of three, go through
8 X 5 min on, 2 min rest.
Person 2 starts with 2 min delay. Person 3 with 4 min delay.
Score is total reps of target burpees.

8 Toes to bar
22/19 cal. Row (with straps, damper <4)
8 Dumbbell Thrusters @ medium weight (decided by the devil's press)
8 Double DB Reverse Lunges (same DBs, hanging)
8 Double Dumbbell Devil's presses (same DBs)
8 Push-ups
8 Box jumps or step-ups @ 60/45cm
8/8 Alt. Diagonal V-ups
Remaining time: Target Burpees (height not crucial)

_Douche-drops with the dumbbells will result in a penalty of 15 points subtracted from the score.


Instructions

A. The toes to bar are unbroken and kept in rhythm. Row methodically and be very careful with the pacing. Going too hard on something like a row, this early in a workout like this is not smart. The only guideline is that it should be done under 2 minutes. With dumbbells at a weight that has been tested for the devil's presses, get them into a front rack and do calm thrusters. Firmly planted feet, deep sit with upright posture and press to full extension. 4 on each leg (alternating or not) in the reverse lunges. Focus on balance and control. No stress. Do not let the trailing knee slam into the floor. Put the dumbbells on the floor at about shoulder width. Do a sloppy push-up on them and then jump in as for a burpee but with feet wider than the dumbbells. In one motion, lift/pull/snatch/clean+press them up to overhead on straight arms as you also stand up completely to fully extended position. Get them down (with gentle set-down) and repeat. Push-ups are done with body in straight line. Look ahead, along the floor. Do the box jumps or step-ups with focus on foot work so there is no fumbling or stumbling. Extend to fully standing every time on top of the box before stepping off. Then lie on your back. Reach with right hand to left foot/shin and vice versa. Aim for as straight leg as possible and as high reach as possible. Burpees are calm and efficient. Keep counting and leave the total amount to your partner coming up behind you. As a team, you keep track of the total amount.

Fitness


Dagens Pass

Nordic Mastodont Workout - May ´22
A. In teams of three, go through
8 X 5 min on, 2 min rest.
Person 2 starts with 2 min delay. Person 3 with 4 min delay.
Score is total reps of target burpees.

8 Toes to bar
22/19 cal. Row (with straps, damper <4)
8 Dumbbell Thrusters @ medium weight (decided by the devil's press)
8 Double DB Reverse Lunges (same DBs, hanging)
8 Double Dumbbell Devil's presses (same DBs)
8 Push-ups
8 Box jumps or step-ups @ 60/45cm
8/8 Alt. Diagonal V-ups
Remaining time: Target Burpees (height not crucial)

_Douche-drops with the dumbbells will result in a penalty of 15 points subtracted from the score.


Instructions

A. The toes to bar are unbroken and kept in rhythm. Row methodically and be very careful with the pacing. Going too hard on something like a row, this early in a workout like this is not smart. The only guideline is that it should be done under 2 minutes. With dumbbells at a weight that has been tested for the devil's presses, get them into a front rack and do calm thrusters. Firmly planted feet, deep sit with upright posture and press to full extension. 4 on each leg (alternating or not) in the reverse lunges. Focus on balance and control. No stress. Do not let the trailing knee slam into the floor. Put the dumbbells on the floor at about shoulder width. Do a sloppy push-up on them and then jump in as for a burpee but with feet wider than the dumbbells. In one motion, lift/pull/snatch/clean+press them up to overhead on straight arms as you also stand up completely to fully extended position. Get them down (with gentle set-down) and repeat. Push-ups are done with body in straight line. Look ahead, along the floor. Do the box jumps or step-ups with focus on foot work so there is no fumbling or stumbling. Extend to fully standing every time on top of the box before stepping off. Then lie on your back. Reach with right hand to left foot/shin and vice versa. Aim for as straight leg as possible and as high reach as possible. Burpees are calm and efficient. Keep counting and leave the total amount to your partner coming up behind you. As a team, you keep track of the total amount.