ENDURANCE-Hall 4
| 19.09 | |
| 6 ROUNDS: | |
| – 1 min max cal Bike Erg | |
| – 1 min REST | |
| 1 min REST | |
| 6 ROUNDS: | |
| – 1 min max cal SKI Erg | |
| – 1 min REST | |
| 1 min REST | |
| 6 ROUNDS: | |
| – 1 min max cal Echo Bike | |
| – 1 min REST | |
| Tabata CORE finisher:) | |
| 21.09 | |
| PARTNER WOD | |
| Every 4 min for 32 min: | |
| – 20/16 cal Echo Bike | |
| – 14 Burpees | |
| – 16/12 cal Echo Bike | |
| – 8 Burpees | |
| TIME LEFT = REST | |
| SPLIT WORK EXACTLY IN HALF, FOLLOW THE ORDER. | |
| SCORE = SLOWEST ROUND. | |
| 23.09 | |
| 5 ROUNDS FOR TIME: | |
| – 700m Run | |
| – 25 KB Russian Swings 24/16kg | |
| – 25 AbMat Sit Ups |
U1 LITE-Hall 4
| 20.09 | WOD: |
| A) Front Squat 5×5 @ Build Up | |
| B) WOD: 4 ROUNDS | |
| – 15 Pull Ups | |
| – 5 Front Squats | |
| RX: | |
| RD1: 40/30 kg | |
| RD2: 50/35kg | |
| RD3: 60/40 kg | |
| 22.09 | WOD: |
| 5 Supersets: | |
| – 5 x 10 sec Active Hang | |
| – 5 x 8 Bent Over Rows (Build Up) | |
| B) WOD: 14 min EMOM | |
| Min 1: 5 Deadlifts @90/65 kg | |
| Min 2: 10-12 Ring Rows with a pause at the chest -1sec. | |
| 23.09 | WOD: |
| WOD: 5 ROUNDS | |
| – 20/15 cal Echo Bike | |
| – 30 AbMat Sit Ups | |
| – 15 Devil Press @2×15/10kg | |
| – 15 Box Jumps | |
| 24.09 | WOD: Team WOD x 4 see programming Hall 6 |
