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22. Juni 2026

Monday: Upper Body Pressing

Warm up:


4 min EMOM:

10 Down ups + max Plank shoulder taps


Strength:


DB Z-press

4 x 8-10, rest 2 min between sets.


WOD:


5 Rounds for time:

15 DB Power cleans 2 x 22.5/15kg

15 DB-Facing burpees

Time cap = 12 min


Accessory:


Chin Over Bar Hold

3 x max duration, rest 90 sec between sets.

Aim for 20-40 seconds each round. Use a band if needed.

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