FUNCTIONAL FITNESS v30

MÅNDAG

Back squat + dips

Every 2:00 x 8 sets (4 each) Alternate A & B
A. 2 back squats @90%+
B. Max reps dips (RIR 1)

Power output

For time
15 burpee box-jump-overs (60/50cm)
15 power snatches
15 burpee box-jump-overs
15 overhead squats

Time cap 6 minutes
RX: 50/35kg
Intermediate: 40/30kg
RX55+&RXu17: 35/25kg (55+ may step-over)
Foundational: 20/15kg, burpee box-step-overs

TISDAG

Mixed modality intervals

6:00 work / 3:00 rest x 4 sets (A-B-A-B)
A. AMRAP
15/12 calories echo-bike
12 hang power cleans
9 handstand push-ups

B. AMRAP
15/12 calories row
12 push jerks
9 chest-to-bar pull-ups

RX: 50/35kg
Intermediate: 40/30kg, hspu w. 1 abmat, pull-ups
RX55+&RXu17: 35/25kg, hspu w. 1 abmat, 6 c2b or 9 pull-ups
Foundational: 30/20kg, seated db press, banded pull-ups

ONSDAG

Partner WOD endurance

EMOM x 36 minutes (6 rounds)
40 seconds on/20 seconds off (teams of2)

1. Synchronized russioan KB swings (24/16 kg)
2. Synchronized burpee shuttle run (7,5 m)
3. Row (one athlete)
4. 20/20 seconds wall balls (9/6 kg)
5. Bike-erg (one athlete)
6. Synchronized stationary forward lunges

TORSDAG

Press + pull ups

Every 2:00 x 8 sets (4 each) Alternate A & B
A. 2 strict press @90%+
B. Max reps strict pull-ups (RIR 1)

Mixed modality

For time
10-1 squat cleans
30 double-unders

Time cap 12 minutes
RX: 60/40kg
Intermediate: 50/35kg
RX55+&RXu17: 40/30kg
Foundational: 30/20kg, 60 single-unders

FREDAG

Partner WOD

For time
Buy in: 1600 meter run (together)
-
5 rounds (you go, I go - split anyhow)
60 meter dumbbell overhead walking lunges (7,5m x 8)
40 single arm dumbbell thrusters
20 toe-to-bars
-
Cash out: 100 target burpees (split anyhow)

Time cap 40 minutes
RX: 22,5/15kg
Intermediate: 17,5/12,5kg
RX55+&RXu17: 15/10kg
​​​​​​​Foundational: 10/5kg, kipping knee/leg raises