Benchmark

200m row

Tabata 3rd 20/10
Jumping Jacks / SU / DU
Air Squats / KB Squats / KB Lunges
KB DL / KB Russian swings / KB American Swings
Inchworms / Inchworms + Push up / Rocking Push ups
Scapula Pull Ups / Kip Swings / Kiping Pull ups

WOD prep

- Benchmark 22.02.2026

**WOD “The Wave”**

10 Pistols
20 HSPU
30 DB Box step over (2x 22.5/15)
40 Ring Dips/Parallel Dips/Box Dips
50 Burpee Box Jump Over
40 Ring Dips/Parallel Dips/Box Dips
30 DB Box step over (2x 22.5/15)
20 HSPU
10 Pistols

2 min Rest

10 BMU/Chest to Bar/Pull up
20 DU
30 Double KB OH Walking Lunges (24/16)
40 KB Swings
50 Front Squats (50/35)
40 KB Swings
30 Double KB OH Walking Lunges (24/16)
20 DU
10 BMU/Chest to Bar/Pull up