6. Oktober 2026

Warm up:

600m Run (easy pace)

into:

3 rounds of:

10 Glute bridges

10 Russian KB Swings

10 Hollow rocks

Gymnastics warm up:

60 sec Wrist flow

3 Inch worm + Push-up

5 Scapula push-ups + 5 Rocking push-ups

5 Push-ups, 3 sec pause at the bottom

10 Ring rows

5 Ring rows with 3 sec hold in top position

Gymnastics:

Every 3 min x 4:

8-12 Weighted deficit push-ups / Weighted push-ups / Push-ups + 8-12 Ring rows with elevated feet / Ring rows

WOD prep:

5+5 Single arm Russian KB Swings

5+5 KB Hang cleans

5 Tuck-ups

5 V-ups / Alt. V-ups

WOD:

4 Rounds for time:

600m Run

20 V-ups / Tuck-ups

20 KB Hang cleans 1 x 24/16kg

Time cap = 18 min