Week 5 Training 4

Back to programs

Warm up

2 Rounds

10 x Dislocation (with a stick)
10 x Cat & Cow
10 x Hip thruster

3 Rounds

10 x Ring rows
15 x Air squats
20 x Mountain climbers
8/10 cal Machine

Workout of the week can be done as a teamWOD or individually. You decide.

TeamWOD - Teams of 2

For time

15 km Bike erg

Interval A:

15 Box jumps
10 Push ups
10 Double DB thruster @2x10/15 Intermediate: @2x15/22,5 RX: @2x17,5/25

Interval B:

15 Wall balls 14/20 lbs
10 V-ups
10 Double DB Clean and jerk @2x10/15 Intermediate: @2x15/22,5 RX: @2x17,5/25

TC: 36

Comment: One partner on the bike and one partner doing one of the intervals. Alternate between interval A and Interval B. You can only start cycling when your partner has started the exercises.

Individual WOD

For time

6 km Bike erg

Every 5. minut do 1 interval

Interval A:

15 Box jumps
10 Push ups
10 Double DB thruster @2x10/15 Intermediate: @2x15/22,5 RX: @2x17,5/25

Interval B:

15 Wall balls 14/20 lbs
10 V-ups
10 Double DB Clean and jerk @2x10/15 Intermediate: @2x15/22,5 RX: @2x17,5/25

TC: 35

Comment: Start on interval A and then Bike until minute 5. Alternate between interval A and Interval B every 5. minute.

You need to be subcsribed to Musclefit Program to be able to see this page

previous training

« Week 5 Training 3

next training

Week 4 Training 1 »

MUSCLEFIT PROGRAM - A TRAINING PROGRAM FOR ATHLETES

Cyklus: Clean & Power Jerk - Front squat - Rope climb

Warm up

TeamWOD - Teams of 2

Individual WOD

You need to be subcsribed to Musclefit Program to be able to see this page