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28. April 2026

Tuesday: Team WOD

Warmup


400m Run


3 Rounds

10 KB RDL / American Swings / Goblet squats

30sec Dead hang / 10 Scapula pull-ups / 10 Ring rows

10 Alt. Box step ups / 8 Box step overs / 6  Burpee box step overs


WOD prep


Dumbell

5/5 Burpee DL

5/5 Hang snatch


@ workout weigth

4/4 Syncro DB Snatches 22.5/15

2 DB Burpee box step overs 2x22.5/15


GYM

10 Kip Swings

5 Knee raises

5 Leg raises

3-5 TTB


2 Burpee pull-ups

2 Burpee BMU

10 Partner wall ball shots


Team WOD


1000m Run together

50 Partner wall ball shots

25 Burpee pull-ups


800m Run together

40 Syncro DB Snatch

20 Burpee BMU / Pull-ups


600m Run

30 TTB / Leg raises

15 DB Burpee box step overs


In remaining time: Max cal

30/20 Cal BikeErg

30/20 Cal SkiErg

30/20 Cal EchoBike

30/20 Cal Row

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