Skill: Pull Up progression
The coach can add other Gymnastic exercises.
No Weightlifting or Metabolic Conditioning today !
Skill: Bar Muscle-Up
The coach can add other Gymnastic exercises.
No Weightlifting or Metabolic Conditioning exercises today !
Skill: Dumbbell Lunge
The warmup or workout should also include:
- Shuttle Run
The coach can add max 2 Weightlifting or Metabolic Conditioning exercises.
No Gymnastic today !
Skill: One arm Dumbbell Overhead Lunge
The warmup or workout should also include:
- Shuttle Run
The coach can add Metabolic Conditioning or Weightlifting exercises.
No Gymnastic today !
Skill: Thruster
The warmup or workout should also include:
- Single Under
- Floor Wipers
The coach can add exercises if you want.
Skill: Standing Russian Barbell Twist
The warmup or workout should also include:
- Windshield
- Double Unders
The coach can add exercises if you want.
If Double Unders are not possible –> only accept Double Under attempts (no Single Under alternatives !)
Personal Record: Row 500m
After that the coach can create a workout only with Metabolic Conditioning exercises.
No Weightlifting or Gymnastic today !
Personal Record: Row 500m
After that the coach can create a workout only with Metabolic Conditioning exercises.
No Weightlifting or Gymnastic today !
Not the same WOD as the basic WOD please !
Skill: Shoulder Press / Push Press
The warmup or workout should also include:
- Sit Up
The coach can add max 2 Weightlifting or Gymnastic exercises.
No Metabolic Conditioning today !
Skill: Cluster
The warmup or workout should also include:
- V-Up
The coach can add max 2 Weightlifting or Gymnastic exercises.
No Metabolic Conditioning today !
Skill: Sumo Deadlift High Pull
The warmup or workout should also include:
- Inch Worm
- Run 400m (30/21 cal Air Bike or 500/400m Row if it rains)
Create a workout with these exercises only.
Skill: Sumo Deadlift High Pull
The warmup or workout should also include:
- Dynamic Push-Up
- Sandbag Run 400m (30/21 cal Air bike or 500/400m Row if it rains)
The coach can add exercises if he wants.
Skill: Power Snatch with barbell
The coach can add other Weightlifting exercises.
No Gymnastic or Metabolic Conditioning today !
Skill: Bench Press
The workout should be a Heavy Day modality.
The coach can create another workout after that but only with Weightlifting exercises.
No Gymnastic or Metabolic Conditioning today !
Skill: Turkish Get-Up
The warmup or workout should also include:
- Air Bike
The coach can add a Metabolic Conditioning or Weightlifting exercise.
No Gymnastic today !
Skill: Pistols
The warmup or workout should also include:
- Air Bike
The coach can add Metabolic Conditioning or Weightlifting exercises.
No Gymnastic today !
Skill: Med Ball Clean
The warmup or workout should also include:
- Row 500m
- Air Squat
Create a workout only with these exercises.
Skill: Squat Clean with 2 Kettlebells
The warmup or workout should also include:
- Row 1000m
- GHD Sit-Up
The coach can add exercises if you want.
