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Programming Hall 4 week 40

  • Sep 27, 2020
  • superadmin

U1 Lite

29.9.2020

WOD: Benchmark ”CINDY”
20 min AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats

SCALE TO:
3/5 Banded Pull Ups – 3/5 Ring Rows
8 Push Ups / Box Push Ups
12 Air Squats

Any combination possible.

1.10.2020

A) 3 Supersets:
10 x Barbell Bent Over Rows
10 Alternating KB Shoulder Presses

B) WOD: 5 ROUNDS
15/10 cal AssBike
12 Weighted Alternating Box Step Ups @16/12kg
12 KB USA Swings @ 16/12kg
REST 30 sec.

2.10.2020

WOD: 20 min AMRAP
30/21 cal Row
15 Push Presses @ 32/22kg
20 AbMat Sit Ups

3.10.2020

WOD: PARTNER WOD
200m Run
80 Push Ups
200m Run
70 Wall Balls @ 6/4kg
400m Run
50 Knee Raises / L-Ups
400m Run
40 Burpees
400 Run
30 Box Jumps

Run together. Split reps as you want.


U1 Endurance

28.9.2020

EVERY 1 min x 5:
10/8 sec ABSOLUTE BIKE (ERG) SPRINT

REST 2 min

EVERY 2 min x 5:
10/8 cal BIKE (Erg) SPRINT
6 Burpees

REST 3 min

EVERY 3 min x 5
10/8 cal ROW SPRINT
8 Burpees over the Rower

30.9.2020

BUY IN:
20 Burpees + 700m RUN

THEN:
5 ROUNDS:
500/400m ROW
20 Push Ups
50 DU / 150 SU

BUY OUT:
20 Burpees + 700m RUN