top of page
האימון היומי
WOD
Conditioning :
Teams Of 2
Part 1 – 15Min To Complete (Split As You Like)
3 Rounds
500M Row
30 Wall Balls (20/14lbs)
Part 2 – 15Min To Complete (Round For Round)
10 Rounds Total
10 Deadlifts (100/70kg)
20 Hop Overs Bar
Part 3 – 15Min To Complete (Split As You Like)
60 Single-Arm DB Step Ups (22.5/15kg)
400M Run Together
40 Toes To Bar
400M Run Together
20 Wall Walks
*If You Finish Early, Rest Until The 15Min Mark
Scale Up :
Rx+ : 110/80kg
Rx++ : Dual DB Step Up (22.5/15kg)
Mobility – 10Min
2Min Wrist Stretch
2Min Lat Stretch
2Min Couch Stretch
2Min Thoracic Rotation
2Min Calf Stretch
Strongman
Strength
Bench Press
5-5-5-5-5
Rest 2–3Min
Super Set x5
12 DB Chest Fly
12 Dual DB Arnold Press
Rest 2Min
5 Rounds For Quality
20M D-Ball Bear Hug Carry (Heavy)
20M Sled Rope Pull (Heavy)
Rest 2Min
Finisher
2 Rounds
1Min Max Distance Conan’s Wheel
שישי 13.11.26
אימונים אחרונים
חיפוש
שישי 13.11.26
Conditioning : Teams Of 2 Part 1 – 15Min To Complete (Split As You Like) 3 Rounds 500M Row 30 Wall Balls (20/14lbs) Part 2 – 15Min To Complete (Round For Round) 10 Rounds Total 10 Deadlifts (100/70kg) 20 Hop Overs Bar Part 3 – 15Min To Complete (Split As You Like) 60 Single-Arm DB Step Ups (22.5/15kg) 400M Run Together 40 Toes To Bar 400M Run Together 20 Wall Walks *If You Finish Early, Rest Until The 15Min Mark Scale Up : Rx+ : 110/80kg Rx++ : Dual DB Step Up (22.5/15kg) Mob
חמישי 12.11.26
Strength : Super Set x 4 5 Bench Press (75-80% From RM1) 20Sec Bottom Push Up Hold *Rest 2-3Min Between Sets *Use Spotter For Bench Press Conditioning : For Time 10 Rounds Cal Row : 15-14-13-12-11-10-9-8-7-6 Dual DB Thrusters : 10-9-8-7-6-5-4-3-2-1 (17.5/12.5kg Each) 6 Push Ups Each Round (W : 12-11-10-9-8-7-6-5-4-3) Scale Up : Rx+ : DB 22.5/15kg Each Rx++ : 6 Ring Dips Instead Of Push Ups Accessory – Arms 3 Rounds For Quality 15 DB Biceps Curl 12 Banded Triceps Push Down End
רביעי 11.11.26
Weightlifting : Jerk Technique – 6Min Every 2Min x 6 1 Squat Clean 1 Split Jerk *Build To A Heavy Successful Complex *Rest In Remaining Time Conditioning : 10 Rounds For Time 2 Power Cleans (60/45kg) 4 Front Squats (60/45kg) 6 Burpees Over Bar Scale Up : Rx+ : 70/50kg Rx++ : 80/55kg Accessory – Recovery 10-20MIn Bike/Row/Ski (RPE 2-3) *You Can Mixed
שלישי 10.11.26
Strength : Super Set x 4 5 Back Squats (75-80% From RM1) 40Sec Wall Sit *Rest 2-3Min Between Sets Conditioning : 2 Rounds For Time 30 Dual DB Front Rack Reverse Lunges (15 Each Leg) (17.5/12.5kg Each) 24 KTB Swings (24/16kg) 18/14 Cal Echo Bike 12 Box Jump Over (24/20") Scale Up : Rx+ : DB 22.5/15kg Each Rx++ : KTB 32/24kg Accessory – Glutes & Core 3 Rounds For Quality 12 Buligarain Split Squat (12 Each Leg) 20 Glues Bridges
שני 9.11.26
Skills : EMOM 12Min Min 1 : 6-8 Strict Pull Ups Min 2 : 6-8 Pike Push Ups Min 3 : 30Sec Hollow Rocks *4 Rounds Total *Scale Reps To Finish Within The Minute Conditioning : 2 - AMRAP 10Min 400/300M Row 20 V-Ups 15 Burpees To Target 10 Shuttle Runs (10M = 1 Rep) Rest 2Min Between AMRAP Scale Up : Rx+ : 20 GHD Sit Ups Instead Of V-Ups Rx++ : 15 Burpee Pull Ups Instead Of Burpees To Target Mobility – 10Min 2Min Wrist Stretch 2Min Lat Stretch 2Min Couch Stretch 2Min Thoracic Rotat
ראשון 8.11.26
Weightlifting : Every 2Min x 6 1 Power Clean 2 Hang Power Cleans *Build Weight Each Set If Technique Allows *Rest In Remaining Time *Unbroken Conditioning : 5 Rounds 3Min Work / 1Min Rest 300M Run 12 Single-Arm DB Hang Clean (22.5/15kg) 12 Single-Arm DB Push Press Max Double Unders In Remaining Time *Score : Total Double Unders *Same DB For Both Movements *Aim To Leave Time For Double Unders In Every Round Scale Up : Rx+ : DB 30/22.5kg Rx++ : 400M Run Accessory – Shoulder Sta
שישי 6.11.26
Strength Power Clean 5-4-3-3-3 AFFILIATE LEAGUE 2026 | אימון המוקדמות For Time – Same-Sex Pairs Time Cap : 25Min Part A 1000/800M Row – Split As You Like 24 Synchro Burpees Over Bar 1000/800M Row – Split As You Like Part B – 4 Rounds 12 Power Cleans (60/40kg) – Split As You Like 6 Synchro Burpees Over Bar 12 Toes To Bar – Split As You Like 6 Synchro Burpees Over Bar *Men: 1000M Row Each Segment, 60kg Barbell *Women: 800M Row Each Segment, 40kg Barbell *One Shared Barbell And
חמישי 5.11.26
STABILITY : Super Set x 4 6 Single-Leg Romanian Deadlift Each Side LVL 1 - Supported Bodyweight LVL 2 - Bodyweight LVL 3 - Single DB LVL 4 - Dual DB 2| 4-6 Strict Pull Ups *Add Weight If All Reps Are Strict Rest 2Min Between Sets Conditioning : EMOM 9Min Min 1 : 60 Double Under Min 2 : 12 Pull Ups Min 3 : 14 Box Step Overs (24/20") After 9Min Complete : 200 Double Under 30 Pull Ups 40 Box Step Overs Time Cap : 18Min Total Scale Up : Rx+ : 14 Single-Arm DB Box Step Overs (22.5
רביעי 4.11.26
Strength : Push Press 5-5-5-5 70-80% From RM1 Rest 2-3Min Between Sets Conditioning : AMRAP 18Min 5 Wall Walk 15 KTB Swings (32/24kg) 25 Weighted Sit Ups (20/15kg) Scale Up : Rx+ : GHD Sit Ups Instead Of Weighted Sit Ups Rx++ : 10M Handstand Walk Instead Of Wall Walk Accessory - Posterior Chain 3 Rounds For Quality 12 Single-Leg Glute Bridge Each Side 15 Banded Pull Apart
שלישי 3.11.26
Weightlifting : Snatch Technique - 6Min Every 2Min x6 2 Snatch High Pull 2 Power Snatch Conditioning : 6 Rounds 3 Deadlift (110/70kg) 20M D-Ball Bear Hug Carry (50/40kg) 12/10 Cal Bike -Rest 1Min- Scale Up : Rx+ : Deadlift 120/85kg Rx++ : D-Ball 60/50kg Durability - Core 3 Rounds For Quality 12 Dead Bug (6 Each Side) 20Sec Side Plank Each Side
שני 2.11.26
Strength : Front Squat 5-5-5-5 70-80% From RM1 Rest 2-3Min Between Sets Conditioning : AMRAP 14Min 20/16 Cal Row 15 Wall Ball (20/14lbs) 8 Box Jump Over (24/20") Scale Up : Rx+ : 12 Box Jump Over Rx++ : 24/20 Cal Row Accessory - Upper Back 3 Rounds For Quality 12 Chest Supported DB Row 15 Banded Face Pull
ראשון 1.11.26
Skills : 4 Sets 20Sec Wall Facing Handstand Hold 5 Wall Facing Handstand Push ups Scale Up : 5m Handstand Walk Rest 1-2min Between Sets Conditioning : 4 Rounds 500M Run 20 V-Ups 10 Burpees Add +5 Reps Every Round Scale Up : Rx+ : 20 Toes To Bar Instead Of V-Ups Rx++ : 20 Burpees
שישי 30.10.26
Strength : Every 2Min x8 2 Bear Complex *ADD Weight Every 2 Set Conditioning : Team Of 2 - You Go I Go 12 Rounds 5 Front Squat (60/40kg) 5 Push Press (60/40kg) 5 Bench Press (60/40kg) Scale Up : Rx+ : 70/45kg Rx++ : 80/50kg Accessory – Legs & Core 3-4 Rounds For Quality 12 DB Romanian Deadlift 16 Dead Bug - 8 Each Side Strongman : Strength : Front Squat 5-5-5-5-5 Super Set x4 10 DB Reverse Fly 10 DB Chest Fly Condtioning : 5 Rounds For Quality 40M Zercher Carry 10 Dual KTB S
חמישי 29.10.26
Strength : 15Min To Find Rm3 Deadlift Rest 2-3Min Between Sets Conditioning : 5 Rounds 6 D-Ball Over Shoulder (50/40kg) 8 Toes To Bar 50 Double Unders Scale Up : Rx+ : D-Ball 60/50kg Rx++ : 12 Toes To Bar Durability – Hips & Core 3 Rounds For Quality 30M Farmer Carry 20Sec Copenhagen Plank Each Side Endurance : Hero Wod "Chuck Heavy" 1600M Run 100 Push Ups 1600M Run 100 Thurster (20/15kg) 1600M Run Time Cap : 40Min
רביעי 28.10.26
Conditioning : 3 Rounds In 10Min Window Complete: 600M Run 30 Jumping Lunges 16/13 Cal Bike 10 Burpees Pull Ups Scale Up : Rx+ : Burpees Muscle Ups Instead Of Pull Ups Rx++ : 700M Run | 20/16 Cal Bike Cardio - 8 Rounds 45Sec Work / 45Sec Easy Pace Bike / Row / Run RPE 7-8
שלישי 27.10.26
Choice DIANE 21-15-9 Deadlift Handstand Push Ups ELIZABETH 21-15-9 Clean Ring Dips HELEN 3 Rounds 400m Run 21 Kettlebell Swings 12 Pull Ups JACKIE 1000m Row 50 Thrusters 30 Pull Ups ANNIE 50-40-30-20-10 Double Unders Sit Ups
שני 26.10.26
STABILITY : 4 Sets 8 Single-Leg Balance Around The World (Each Side) Strength Every 1:30min X 6 5 Push Press (75-80%) Conditioning : 6 Rounds 16 Single-Arm DB Box Step Overs (22.5/15kg) 16 Weighted Sit Ups 200M Run
ראשון 25.10.26
Strength : 15Min To Find Rm3 Bench Press *Rest 2-3Min Between Sets Conditioning : 7 Rounds 6 Strict Pull Ups 10 Dual DB Hang Snatch (22.5/15kg) 12/9 Cal Bike Scale Up : Rx+ : Chest To Bar Instead Of Strict Pull Ups Rx++ : Muscle Ups
שישי 23.10.26
Strength : Bench Press 4-3-3 (75-80% From RM 1) Last Set Max Reps (90%) Rest 2-3Min Between Sets Conditioning : Team Of 2 AMRAP 24Min 16 Cal Bike 8 Sync 1Arm Alt Clusters (22.5/15kg) 16 Box Jump (24/20") 8 Alt. Dball Over Box *Split Reps on Bike & Box Jump *Add +2 reps After Round Scale Up: Rx+ : DB 30/22.5kg Rx++ : Box Jump Accessory – Core 3 Rounds For Quality 12 Pallof Press Each Side 15 Reverse Crunches Strongman : Strength : Deadlift 5-5-5-5-5 Giant Set x3 10 Landmine Co
חמישי 22.10.26
Weightlifting : 6 Rounds 1 Hang Power Clean 1 Thruster 1 Cluster *Build To Max Weight For The Complex (Heavy Successful Set) *Increase Weight Only With Clean Technique Rest 1-2Min Conditioning : Every 4Min x5 Round 3 Thrusters (60/40kg) 50M Single Heavy DB Suitcase Carry (30/22.5kg) 3 Thrusters (60/40kg) 30-45sec Hollow Hold *Rest In Remaining Time Scale Up: Rx+ : Thrusters 70/45kg Rx++ : DB 35/25kg Accessory – Upper Back 3 Rounds For Quality 12 Chest Supported DB Row 15 Band
bottom of page