28. Mai 2026

Warm up:

3 Rounds for quality:

9 Tempo squats

6 Burpees

1-3 Strict chin ups / Ring rows

Gymnastics warm up:

10 sec Supinated hang

10 sec Chin over bar hold

5 Strict hanging knee raises

10 Back extensions

Gymnastics:

Every 3 min x 4:

4-6 Chin ups / Banded / Weighted

10-20 sec Hanging L-sit / Tucked

30 sec Arch hold / Arch rocks

WOD prep:

HSPU progression:

3 x 1 Kick-up to HS

3x 1 Eccentric HSPU to abmat

3 x 1 HSPU drop down (to practise the timing of bringing the legs down)

2-4 HSPU with abmat or abmat + plate

2-4 HSPU

With an empty barbell:

10 Sumo deadlifts

5 Sumo deadlift high pulls

WOD:

8 min AMRAP:

3 – 6 – 9 – …

SDHP 50/35kg

HSPU / Hand release push-ups / Strict HSPU