13. Juni 2026

Warmup:

1min EchoBike

1min Row

1min Ski

3 Rounds

10 WB Good Mornings / WB Thrusters / WB Shots

10 Kip. Swings / 5 Kip. Knee to Chest / 5 Leg Raises or TTB

5/5 Single Arm Ring Rows / 3-5 Kip. Or Strict pull ups / 3-5 BMU or 1 -2 Rope Climb

20 DUs / 40 SUs

WOD

For Time:

90/72 Cal EchoBike

1500/1350m Row

1500/1350m Ski

Every 2 minutes, perform the next exercise in order.

This continues until all machines are completed.

 

1. 20 Burpees

2. 20 Wall Ball Shots

3. 50 DUs / 100 SUs

4. 20 TTB / Leg Raises / V-ups / Sit-ups

5. 5-10 BMU / 5 Burpee Pull-ups / 1-2 Rope Climb