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Home WOD - Sa 30.01.21


3-5 min monostructural activity


Foam roll 10-15 Passes on each body part


-Upper back/thoracic spine

-Triceps and delts


-Calf and achilles


20 Wrist circles in each direction

20 Elbow circles in each direction

20 Arm circles in each direction

30s Doorway shoulder stretch each arm

30s Bottom of the squat

30s Front rack stretch each


2 Rounds:

5 Deadlift

5 Power clean

5 Bench press

Workout Notes

Reps: High

Duration: Long

Goal Times: 13-18 min. Scale weights a needed.

Workout “Linda”

10-9-8-7-6-5-4-3-2-1 reps, for time of:

Deadlift, 1.5x bodyweight

Bench Press, 1x bodyweight

Clean, 0.75x bodyweight

Scale “Linda”

10-9-8-7-6-5-4-3-2-1 reps, for time of:

Deadlift, .75x bodyweight

Bench Press, .5x bodyweight

Clean, 0.25x bodyweight

*Make further scales as needed to hit the goal times


Substitute double or single dumbbell / kettlebell / bag for all movements if you have low equipment. Perform floor press if you have no bench or do regular push ups instead


3 Rounds for quality

10 Dumbbell front raise

10 Dumbbell fly

10 Dumbbell side raise

DB/KB or a bag

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