Deine tägliche Herausforderung
WOD
EMOM x 6:
Min 1 - 45 sec Echo Bike
Min 2 - 45 sec Row
Min 3 - 45 sec Ski
Increase intensity every 15 seconds on each machine
Equipment Needed: Echo Bike, Rower, Ski Erg
Two Options:
1) None
2) Make up a strength piece from the week
EMOM x 6
15 sec echo @ 75-80%
into
EMOM x 6
15 sec row @ 75-80%
into
EMOM x 6
15 sec ski @ 75-80%
+ (rest 3 min)
2 sets
60 sec echo @ 40%
60 sec row @ 40%
60 sec ski @ 40%
*No rest b/t sets
*All %'s based off of max wattage test from Week 1 (1/11/26). If you missed the initial test, perform these intervals at an 8-9 RPE
Scaled/Beginner: None
Workout of the Day
1 ROUND :30 EACH MVMT
100m Run
Good Mornings
Forward Lunges
1 ROUND :30 EACH MVMT
100m Run
Romanian Deadlift
Reverse Lunges
1 ROUND :30 EACH MVMT
100m Run
Deadlift
Frontrack Lunges
ON A 16:00 RUNNING CLOCK
Work up to a heavy 3 Rep
AMRAP x 12 MINUTES
200m Run
20 Deadlift (53/35kg)
200m Run
20 Front Rack Lunges
Workout of the Day
2 SETS
:30 Jumping Jacks
10 alt. Box Step Overs
:30 Supinated Dead Hang → :30 Scapula Pull Ups
10 Ring Rows
-into-
2 SETS
:45 Box Jump Overs
:30 Kip Swings
5/5 Single Arm Ring Rows
EVERY 2:00 FOR 6 SETS (alt. 3 each)
Set 1) Supinated Inverted Rows x 10-15 reps w/ pause at chest on each
Set 2) Supinated Deadhang x 1 AMRAP unbroken hold
*Cap @ 60 sec
FOR TIME
15-12-9
Box Jump Overs (24/20")
Pull ups
- Rest 2 min -
9-12-15
Pull ups
Box Jump Overs (24/20")
WOD
2 SETS
:45 Mountain Climbers
3/3 Perfect Stretch
8 Paused Air Squat
-into-
:30 on / :10 off
2 SETS
P1 - Row (mod to hard)
P2 - Inch Worms
EVERY 1:30 FOR 6 SETS
2 SETS
2 Squat Clean @ 78-82%*
4 SETS
1 Squat Clean @85+%**
*Drop and reset between doubles.
**go as heavy as form allows
For time
30 Power Clean (43/30)
30 Bar Facing Burpees
30/25 Cal Row
Workout of the Day
P1 - :45 Bike (easy)
P2 - Bird Dog Hovers
-into-
P1 - :45 Bike (mod)
P2 - 10 KB Deadlifts into Farmers Hold
-into-
P1 - :45 Bike (WOD Pace)
P2 - KB Farmers Carry
4 ROUNDS FOR TIME
50/40 Cal Bike
200m KB Farmers Carry (32/24kg)
2-3 SETS FOR QUALITY
24 alt. Single Arm Oblique Crunch
12 V-Ups
:30 High Plank
Workout of the Day
Banded 7's
-into.
3 SETS
10 side to side Wrist Rocks → Shoulder Taps → Pike Shoulder Taps
:45 Single Unders → Single Single Doubles → Double Unders
5 Tempo Push Ups 32x1 → Push Ups → Pike Push Ups
ON A 13:00 RUNNING CLOCK
Work up to a heavy 5 Rep
AMRAP x 8 MINUTES
2-4-6-8-10.. Kipping HSPU
10-20-30-40-50.. Double Unders
