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 weitgth

3–5 Russian KB Swings

3-5 American KB Swings

3-5 Goblet squats

Team WOD

10min AMRAP

40/30 Cal Row

Alt. Between

10 Power cleans

10 Squat cleans

• Increase weigth each set if feeling good

Rest 3min

10min AMRAP

30 Push-ups

30 KB Swings 24/16

30 Goblet squats

Rest 3min

10min AMRAP

30/24 Cal EchoBike

100m Run together