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tisdag 220111

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Dagens Pass

A. Alt. EMOM X 35 sets (2/2/1 on each before moving on. 5 of each in total) @ 85-90% effort

A1. 10-14 slow Banded sit-ups (no relaxed bottom position)
A2. 5-14 cal. Echo bike
A3. 6/6-9/9 Bulgarian bag swing-halos @ medium-heavy weight
A4. 3/3-6/6 Scaled Human flag "raises"
A5. 7-16 cal. Row (w. straps, damp. <4)
A6. 7/7-14/14 Plank hip circles
A7. 4-6 Shuttle runs (25m)


Instructions

A. So 2 sets on each before moving on, during first and second "round" through everything and then only 1 set on each during last "round". On the banded sit-ups, you anchor a thin band around something in floor height and hold onto it behind your head as you do sit-ups to make the top position tough as well. This requires anchored feet. Respect the stupid bike. Grab a bulgarian bag by the ends and stand at a bit wider than shoulder width. Swing it above and around you in a circular motion. All reps in one direction before you switch to the other. This will be Fun! You use the bars and pillars that they are attached to. You hang with one hand in the bar, at about 70-90cm from the pillar/wall. The other hand is placed with palm against pillar/wall with finger pointing downward. You lift the body sideways as you also press away from the pillar/wall. The trick is to push to supporting shoulder "up" and "forward" to really get a position that can support the load. You aim to "show your armpit" as much as possible. This is really tough so respect it. The full body position you aim for in the top is a "Y", although it is tilted. The closer the upper hand is to the pillar, the harder it is and vice versa. In this version you keep the support through the arms and shoulders but let the rest of the body hang like limp limb and then raise it to the top position and back again. Row efficiently and focus on mechanics and breathing. Plank hip circles are done on elbows with feet at shoulder width apart. Move hips in circles, as much down as up and as much right as left. Smooth continuous movement. Run relaxed and choose if you go hard or recover on them.

Fitness

A. 00:00 - 06:00
EMOM X 6 sets; @60% Strength Effort
10 Power Clean into TnG Push Press

B. 08:00 - 17:00
E90s X 6 sets; @80% Strengt Effort
1 Power Clean + 1 Front Squat + 1 Push Press; @AHFA

C. 22:00 - 38:00
16 min AMRAP; @70-80% Effort
I go, you go (exercise)
10-9-8-7-6-5-4-3-2-1
- Deadlift; @BW+
- HSPU

D. 44:00 - 60:00
16 min AMRAP; @70-80% Effort
I go, you go
Person 1: 20 Cal. Echo Bike
Person 2: 28m Double DB Front Rack Walking Lunges (2 X 16-18/12-16 kg)

- After both have completed each station follow up with:

Person 1: 12 Double DB Power Cleans (2 X 16-18/12-16 kg)
Person 2: AMRAP Burpees


Instructions

A. Keep a moderate-ish load. You should be able to go unbroken on the barbell cycling here. B. Your focus in this piece is the push press. Maintain a solid IAP (intra-abdominal pressure). Let your legs do their part! C. Divide into C/D. Both persons need to clear the 10 reps of DL before starting the HSPU. D. Divide into C/D. Both will finish both exercise before moving on to the second part. Finish those the same way and start over from the beginning. Note the total amount of burpees during the 16 minutes in the TH-app.

Dagens Pass

A. Alt. EMOM X 35 sets (2/2/1 on each before moving on. 5 of each in total) @ 85-90% effort

A1. 10-14 slow Banded sit-ups (no relaxed bottom position)
A2. 5-14 cal. Echo bike
A3. 6/6-9/9 Bulgarian bag swing-halos @ medium-heavy weight
A4. 3/3-6/6 Scaled Human flag "raises"
A5. 7-16 cal. Row (w. straps, damp. <4)
A6. 7/7-14/14 Plank hip circles
A7. 4-6 Shuttle runs (25m)


Instructions

A. So 2 sets on each before moving on, during first and second "round" through everything and then only 1 set on each during last "round". On the banded sit-ups, you anchor a thin band around something in floor height and hold onto it behind your head as you do sit-ups to make the top position tough as well. This requires anchored feet. Respect the stupid bike. Grab a bulgarian bag by the ends and stand at a bit wider than shoulder width. Swing it above and around you in a circular motion. All reps in one direction before you switch to the other. This will be Fun! You use the bars and pillars that they are attached to. You hang with one hand in the bar, at about 70-90cm from the pillar/wall. The other hand is placed with palm against pillar/wall with finger pointing downward. You lift the body sideways as you also press away from the pillar/wall. The trick is to push to supporting shoulder "up" and "forward" to really get a position that can support the load. You aim to "show your armpit" as much as possible. This is really tough so respect it. The full body position you aim for in the top is a "Y", although it is tilted. The closer the upper hand is to the pillar, the harder it is and vice versa. In this version you keep the support through the arms and shoulders but let the rest of the body hang like limp limb and then raise it to the top position and back again. Row efficiently and focus on mechanics and breathing. Plank hip circles are done on elbows with feet at shoulder width apart. Move hips in circles, as much down as up and as much right as left. Smooth continuous movement. Run relaxed and choose if you go hard or recover on them.