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28. Oktober 2025
Functional Fitness
Tuesday: Back Squat
Warm up:
4 min AMRAP:
6 Wall-facing squats
8 Hollow rocks
10 Plate GTOH
20 Plate jumps
Strength: Back squat
Warm up: Body weight only
10 Narrow stance air squats
10 Wide stance air squats
20 Hip flow
10 Deck squats
With an empty barbell:
5 Squat jumps
5 Back squats, down slow, up fast
5 Back squats, 3 sec pause in the bottom position
5 Back squats, one and a halves
Back Squat
5 x 3 @ 80-85%, go every 3 min.
WOD prep:
10 Kip swings
5-8 Strict knee raises
5-8 Hanging leg raises to 90°
3-5 TTB
10 Air squats
4+4 DB Front squats
4 DB Front squats with 2 DBs
2 min DU practise
WOD:
3 x 4 min on / 2 min off:
Buy in: 75 DU / 100 SU
AMRAP in remaining time:
5 – 10 – 15 – …
DB Front squats 2 x 22.5/15kg
TTB / Hanging leg raises to 90°
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