22. September 2026

WARMUP

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1min EchoBike / Row / Shuttle runs

10 Alt. Box step ups / 8 Box jumps / 6 Box jump overs

5 Rocking push ups / Push ups to down dog / Inchworm + push-ups

WOD PREP

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Barbell:

5 Clean DL

5 Hang muscle clean

5 Front squats

5 Hang power clean

5 Squat clean

Build up to workout weigth:

2-4 Squat clean + Front squats

RX: 80/55

GYM:

10 Kip. Swings

5 Knee raises

5 Leg raises

5 TTB

3-5 Pull-ups

3-5 C2B

3-5 BMU / Burpee pull-ups

2 Wall walks

3-6m HSW

3 ROUNDS

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12 Deficit HSPU (10kg plates)

25 TTB / Leg raises

12 Box jump overs

Rest 2min

FOR TIME

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60/48 Cal EchoBike

40 Shuttle runs (2x7.5m)

60/48 Cal EchoBike

Rest 2min

2 ROUNDS

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25 C2B / Pull-ups

12 Front squats 80/55

12m HSW / 6 Wall walks

Rest 2min

FOR TIME

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60/48 Cal EchoBike

40 Shuttle runs (2x7.5m)

60/48 Cal EchoBike

FOR TIME

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25/20 Cal Row

15 BMU / Burpee pull-ups

10 Squat cleans 80/55