17. Mai 2026

Warmup

3min on machine

2 Rounds

10 Scapula push-ups /  Push-ups

10 Alt. Good mornings / Air squats

5 Shuttle runs

WOD prep

Clean

5 Clean DL

5 Hang muscle clean

5 Hang power clean

5 Front squats

Build up to workout weigth

2-3 Power cleans

2-3 Squats cleans

KB @ workout weight

3–5 Russian KB Swings

3-5 American KB Swings

3-5 Goblet squats

WOD

10min AMRAP

20/15 Cal Row

Alt. Between

5 Power cleans

5 Squat cleans

* Increase weigth each set if feeling good

Rest 3min

10min AMRAP

15 Push-ups

15 KB Swings

15 Goblet squats

Rest 3min

10min AMRAP

15/12 Cal EchoBike

100m Run