ENDURANCE-Hall 4
| 3.10 | |
| WOD: 6 ROUNDS: | |
| – 16/12 cal Echo Bike | |
| – 16 Alt. DB Single Arm Devil Press | |
| – 14/10 cal Echo Bike | |
| – 14 Alt. DB Snatch | |
| RX= 15/10kg | |
| 5.10 | |
| PARTNER WOD | |
| – 300/250 cal Echo Bike | |
| * every 2 min – Perform 5 Synchro Burpees and 5 Synchro Sit Ups. | |
| Start at min 0:00. | |
| Good luck, love the bike today:) | |
| 7.10 | |
| Max cal effort: | |
| – 6 min Echo Bike | |
| – Rest 2 min | |
| – 6 min Ski Erg | |
| – Rest 2 min | |
| – 6 min Bike Erg | |
| Rest 3 min | |
| – 3 min Echo Bike | |
| – Rest 1 min | |
| – 3 min Ski Erg | |
| – Rest 1 min | |
| – 3 min Bike Erg | |
| – Rest 1 min | |
| Rest 1 min | |
| – 1 min Echo Bike | |
| – Rest 30 sec | |
| – 1 min Ski Erg | |
| – Rest sec | |
| – 1 min Bike Erg | |
| – Rest 30 sec | |
U1 LITE-Hall 4
| 4.10 | WOD: |
| A) Every 3 min x 3: | |
| – 15 Burpees Over the KB | |
| Remaining time max Russian KB Swings @24/16 kg | |
| REST 1 min between rounds. | |
| SCORE = Total KB Swings. | |
| B) Every 2 min x 4: | |
| – 12/10 cal Echo Bike | |
| Remaining time max Double Unders | |
| REST 1 min between rounds. | |
| SCORE = Total Double Unders. | |
| 6.10 | WOD: |
| A) Build Up to a heavy complex: | |
| 1 Power Clean + 1 Hang Power Clean + 1 Hang Squat Clean | |
| CAP: 14 | |
| B) WOD: 4 ROUNDS | |
| – 8 Deadlifts | |
| – 7 Hang Power Cleans | |
| – 15 Push Ups | |
| RX=50/35kg | |
| 7.10 | WOD: |
| WOD: 5 ROUNDS | |
| – 25/20 cal Echo Bike | |
| – 15 DB Thrusters @2×12.5/7.5kg | |
| – 50 Double Unders | |
| – 8 DB Devil Press @2×12.5/7.5kg | |
| 8.10 | WOD: |
| WOD: BUDDY WOD | |
| 25 min AMRAP | |
| – 12 Russian KB Swings | |
| – 8 Alternating Reverse Lunges (KB hold in Goblet position) | |
| – 5 Burpees | |
| RX=16/12kg | |
| Rotate per full round. | |
U1 FUNDAMENTALS-Back Hall 4
| 03-10-2022 | Fundamental #1 Air squats & Single unders |
| 05-10-2022 | Fundamental #2 Deadlift & Sit-up |
U1 Fit Mom-Back Hall 4
| 03-10-2022 |
| 07-10-2022 |
See, extra information per class, when signing in.
