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Dagens Pass

A. E4M X 5-6 sets @ 85-90% strength effort
5-6 Perfect posture Floating Deadlifts @ 3032
6-8 Lean away Chin-ups
6-10 Dips

B. Finisher E3M X 3-4 sets @ 85-90% overall effort
8 Heavy Russian Swings
10/10 Jumping Lunges
6 Shuttle Runs, 25m
_Remaining time: Burpee-Pull-Ups @ fast version


Instructions

A. Floating deadlifts are done with straight back and just as "touch-and-go"deadlifts but weights never touch floor. You DO bend the knees but you might have to stand on a bumper plate to gain more range of motion without coming weights touching floor. Respect the tempo and focus on posture. Pull-ups at about shoulder wide grip or a bit wider. From straight arms to chin high above/on top of bar. Keep shoulders pulled down and back. On the way down you push yourself away from the bar in a controlled way and put body into slight arch. Dips from straight arms and shoulders pushed down. Lean slightly forward and go down as far as you can without pain and press up. Start with feet under you and as you come closer to bottom, your feet go to slightly behind you and then forward again as you press up. B. Keep back straight in the swings and aim for dominance. Dare to use a heavy weight but stay in control over the weight and your movement. Find elasticity in the back of your body and extend forcefully through hips and knees and come to normal posture in the top position. Arms are slightly bent at the top but straight in the bottom. Jumping lunges are balanced and done without slamming trailing knee into floor. Focus on balance over front foot and aiming for height in the jumps, rather than quick shifting with the feet. Run fast but relaxed. Burpee-pull-ups are done so that you can move from chest on floor to chin over bar, with efficiency. Use a kip or not. Use something to step onto and jump from if necessary but be very careful when coming down, so that you do not twist an ankle.

Fitness

A. 00:00 - 15:00
Technical Deep Dive with Coaches Cornelia, Jenny & Anna (Gymnastics and DB Madness)
- Chest to Bar Pull-Ups
Training: EMOM X 6-8 sets
One big, sub-maximal, set of Chest to Bar Butterfly Pull-Ups OR just practice

B. 20:00 - 40:00
Alt. E2M X 10 sets; @AHAFA (5 rounds)
D1. 5/5 Single Arm DB Bench Press; @32X1
D2. 5/5 Single Arm Chinese DB Row; @2021

C. 45:00 - 65:00
Alt. EMOM X 20 sets; @Very Hard Activity (4 rounds)
Intensity: "Very difficult to maintain exercise intensity. Can barely breathe. Can speak only a few words."
C1. 20 Unbroken Wall Balls (♂9/♀6 kg OR less if needed, to 3.05m)
C2. 8-16 Cal. Echo Bike
C3. 20 Unbroken Full KB Swings (♂24-32 kg/♀16-24 kg)
C4. 8-16 Cal. Row
C5. 8-16 Burpees


Instructions

A. Get some great cues for your CTB and practice/improve your mastery of this skill. B. Unilateral strength for push/pull. Enjoy the results after this cycle. Keep the tempo on both exercises, note the holds/stops. SA DB BP: https://www.youtube.com/watch?v=6tbjm5FjhB0. SA Ch DB Row: https://www.youtube.com/watch?v=o_Ul5lc7Vkw. C. This will be spicy. Pick a rep-scheme for each exercise prior to start. Give extra focus on your movement/breathing. Try to finish within 40-45s to get some time for "recovery" (i.e transitioning)

Dagens Pass

A. E4M X 5-6 sets @ 85-90% strength effort
5-6 Perfect posture Floating Deadlifts @ 3032
6-8 Lean away Chin-ups
6-10 Dips

B. Finisher E3M X 3-4 sets @ 85-90% overall effort
8 Heavy Russian Swings
10/10 Jumping Lunges
6 Shuttle Runs, 25m
_Remaining time: Burpee-Pull-Ups @ fast version


Instructions

A. Floating deadlifts are done with straight back and just as "touch-and-go"deadlifts but weights never touch floor. You DO bend the knees but you might have to stand on a bumper plate to gain more range of motion without coming weights touching floor. Respect the tempo and focus on posture. Pull-ups at about shoulder wide grip or a bit wider. From straight arms to chin high above/on top of bar. Keep shoulders pulled down and back. On the way down you push yourself away from the bar in a controlled way and put body into slight arch. Dips from straight arms and shoulders pushed down. Lean slightly forward and go down as far as you can without pain and press up. Start with feet under you and as you come closer to bottom, your feet go to slightly behind you and then forward again as you press up. B. Keep back straight in the swings and aim for dominance. Dare to use a heavy weight but stay in control over the weight and your movement. Find elasticity in the back of your body and extend forcefully through hips and knees and come to normal posture in the top position. Arms are slightly bent at the top but straight in the bottom. Jumping lunges are balanced and done without slamming trailing knee into floor. Focus on balance over front foot and aiming for height in the jumps, rather than quick shifting with the feet. Run fast but relaxed. Burpee-pull-ups are done so that you can move from chest on floor to chin over bar, with efficiency. Use a kip or not. Use something to step onto and jump from if necessary but be very careful when coming down, so that you do not twist an ankle.