STRENGTH / DOWNER
Thu., 28.08.2025
STRENGTH
Warm-up
TBA
WOD
"UPPER BODY STRENGTH” - 2 STATIONS (25 MIN EACH):
1) Bench Press - 5 x 5 @ 80%+
2) Strict Weighted Pull-Up 5-4-3-2-1 + Close Grip DB Hammer Curls 5 x 10
CROSS
Warm-up
TBA
STRENGTH
Bench Press
1 x 5 @ 75%
1 x 3 @ 85%
1 x 1 @ 95%
Establish 1RM
* Rest 2-3 Min Between Sets
WOD
"DOWNER" - 3’ AMRAP x 3 Rounds:
3:00 AMRAP:
12 Front Squats
12 Push Press
12 Thrusters
24/20 Calorie Bike
Rest 3 Minutes
3:00 AMRAP:
9 Front Squats
9 Push Press
9 Thrusters
18/15 Calorie Bike
Rest 3 Minutes
3:00 AMRAP:
6 Front Squats
6 Push Press
6 Thrusters
12/10 Calorie Bike
Round 1: (35/25)
Round 2: (43/30)
Round 3: (50/35)
“The only bad workout is the one that didn't happen."