Skill: Bar Muscle-Up
The coach can add other Gymnastic exercises.
No Weightlifting or Metabolic Conditioning exercises 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: 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 !
Not the same WOD as the basic WOD please !
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:
- 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: 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: Pistols
The warmup or workout should also include:
- Air Bike
The coach can add Metabolic Conditioning or Weightlifting exercises.
No Gymnastic today !
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.
Skill: Handstand Push-Up
The coach can add other Gymnastic exercises.
No Weightlifting or Metabolic Conditioning today !
Skill: Hang Squat Clean
The warmup or workout should also include:
- Run 3200m (120/84 cal Air bike or 2000/1600m Row if it rains)
The coach can add Metabolic Conditioning or Weightlifting exercises if he wants.
No Gymnastic today !
Skill: Overhead Squat 2 Kettlebells
The warmup or workout should also include:
- Burpees over box
- Double Unders
The coach can add exercises if he wants.
If double Unders are not possible –> only accept Double Under attempts (No Single Unders alternatives !)
Personal Record: Run 5000m (375/250 cal Air Bike or 6250/5000m Row if it rains)
After that the coach can create a workout with only Metabolic Conditioning exercises.
No Gymnastic or Weightlifting today !
Skill: Turkish Get-Up with a plate or a med ball
The workout should include:
- Thruster (43/30 kg)
The coach can add Gymnastic or Weightlifting exercises.
No Metabolic Conditioning today !
Skill: Bent-Over Row with 2 Dumbbells
The warmup or workout should also include:
- Air Bike
- Jumping Lunges
The coach can add other exercises if he wants.
Skill: Deadlift
The workout should be a Heavy Day modality.
After that the coach can create a second workout with only Weightlifting exercises.
Skill: Hand Stand Walk
The warmup or workout should also include:
- Cal Row
The coach can add exercises if you want but no Weightlifting.
Skill: Butterfly Pull-Up
The warmup or workout should also include
- Wall Ball Shots
- Tuck Jump
The coach can create a workout with these exercises and add some other if he wants.
