Functional fitness-pass v29

MÅNDAG

Power output intervals

For time, Every 4:00 x 5 sets
15/12 calories echo-bike
30 meter d-ball bear hug carry (4 x 7,5m)

RX: 60/40kg Intermediate: 50/30kg RX55+&RXu17: 50/30kg - 12/9 calories Foundational: 40/20kg - 12/9 calories

Accessory strength

AMRAP x 12 minutes for quality
12 dumbbell press
16 alternating goblet reverse lunges
20 alternating v-ups

TISDAG

Front squat + Rope climbs

Every 2:00 x 8 sets (4 each) Alternate A & B
A. 4 front squats @80%+
B. Max reps rope climbs in 60 seconds

Mixed modality

5 rounds for time
12 hang power snatches
9 thrusters
X X-movement

Time cap 12 minutes
RX: 40/30kg, X = 6 bar muscle-ups
Intermediate: 35/25kg, X = 9 chest-to-bar pull-ups
RX55+&RXu17: 30/20kg, X = 3 bar muscle-ups or 9 c2b
Foundational: 20/15kg, X = 9 banded pull-ups

ONSDAG

Skill

EMOM x 12 minutes (6 rounds)
A. Handstand hold
B. Double-unders / Crossovers


Bodyweight

For time
50 double-unders
25 handstand push-ups
40 double-unders
25 toe-to-bars
30 double-unders
25 toe-to-bars
20 double-unders
25 handstand push-ups
10 double-unders

Time cap 15 minutes
RX: As written
Intermediate, RX55+&RXu17: hspu w. 1 abmat, 20 ttb
Foundational: pike push-ups, kipping leg/knee raises, 100-20 single-unders

TORSDAG

Endurance

EMOM x 40 minutes (10 rounds)
1. Ski-erg
2. Row-erg
3. Line-facing burpees
4. Rest

FREDAG

Partner WOD

Start on different tasks and split anyhow

Task 1: 6000 meter run

Task 2: 6 rounds of:
20 burpee box-jumps (60/50cm)
20 strict pull-ups
20 squat cleans

Time cap 36 minutes

*If one task finishes before the other then work as you go, I go on the remaining task.

RX: 60/40kg
Intermediate: 50/35kg
RX55+&RXu17: 40/30kg (55+ may step-up)
Foundational: 30/20kg, burpee box-step-up, banded pull-ups