13. Oktober 2026

Warm up:

3 Rounds of:

1 min Echo bike

10 Wrist circles (each direction)

10 Band pull aparts

10 Rocking push-ups

10 Scapula pulls

Bench press warm up:

Bodyweight only:

10 Banded face pulls

10 Banded floor press

With an empty barbell:

10 Spoto press

10 Bench press

Strength:

Bench Press

8 – 6 – 4 – 2, go every 3 min.

WOD prep:

10 Kip swings

5-8 Strict knee raises

3-5 Kipping leg raises to 90°

3-5 TTB

WOD:

Every 3 min x 5:

15/12 cal Echo bike

15 Hand-release push-ups / Kneeling

15 TTB / Hanging leg raises to 90°