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STÄNDIGT VARIERAD TRÄNING
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Open gym
Whiteboard
Pass 1
Warm up
200 m run
3 rounds
10 banded rows
5 push ups
10 airsquats
10 lunges
Strength
Part 1
Back rack lunges (Link)
8 sets (3 warm up+ 5 working sets)
75 sec work and rest
Rep count 12-10-8-6-6-6-6-6 Increase weight each set, start light end with a heavier 6. Count each lunge, do alternating lunges, eg 12 reps is 6+6 lunges.
Part 2
DB bench press (Link)
6 sets (1 warm up 5 working sets)
90 sec work and rest
8 reps, 1 set on a lighter weight then add and do 5 sets on the same weight, do each rep slow both on the way down as well as the way up.
Part 3
DB situps (Link)
Choose a DB and do
3 sets of 15 DB situps, rest as needed
Metcon
FT (for time)
5 rounds
150 m run
15 DB Gobletsquats (Link)
30 plank legraises (Link)
Pass 2
Warm up
3 rounds
10 banded rows
5 scap pull ups
20 armcircles
10 banded pull apart
5+5 db strict shoulder press
25 jumping jacks
Strength
Part 1
Pull ups (Link)
6 sets
2 min work and rest
Rep count: Max reps unbroken-7-6-5-5-5 (Kipp or use a band to get rep count, if to easy use weight on 7-6-5-5-5)
Part 2
DB Shoulder press (Link)
5 sets
2 min work and rest
Reps: 10-8-6-6
Part 3
High band ovh Triceps extensions (Link)
15-10-10-10 reps
Rest as needed
Metcon
Amrap 10
15 American DB swings (Link)
15 DB box steps (Link)
15 Butterfly situps (Link)
15 Under bar rows (Link)
Pass 3
Warm up
2 rounds
50 SU
10 airsquats
10 lunges
50 running box steps
10 hip thrusters
10+10 donkey kicks
Strength
Part 1
Back squat (Link)
8 sets (3 set warm up + 6 working sets)
90 min work and rest
Reps: 10-8-6-6-6-6-6-6
Part 2
Pistols Scaled as necessery (Link)
5 sets
90 min work and rest
Reps: 6 on each leg, use TRX, pole, box as help.
Part 3
Plank variations
8 sets
30 sec on 15 sec off
1. Side plank left (Link)
2. Plank
3. Side plank right
4. High plank (Link)
5. Side plank dips left
6. Plank (Link)
7. Side plank dips right
8. High plank
Metcon
21Thrusters 20/30 kg (Link)
11Push ups (Link)
15Thrusters 20/30 kg
7 Push ups
9Thrusters 20/30 kg
5Push ups
Pass 4
Warm up
30 arm circles with active scapulas
3 rounds
5 shrugs
5 highpull
5 muscle clean
5 front squats
5 push press
Strength
Part 1
Clean
5 sets
90 min work and rest
Reps: 5-4-3-3-3
Part 2
Jerk
5 sets
90 sec work and rest
Reps: 5-4-3-3-3 reps with 2 sec pause in catch position (arms overhead and knees bent, keep a tight core)
Part 3
Toes to bar/Hanging leg raise
5 sets
90 min work and rest
Reps: 10-8-6-6-6
Metcon
3 rounds
30 alt DB snatches
100 running box steps
into
2 rounds
15 BB ground to over head
100 mt climbers (count each leg)
into
1 round
14 alt DB snatches
7 BB ground to overhead
50 running box steps
50 mt climbers
Pass 5
Warm up
rounds for 7 min
1 min of singel unders
10 airsquats facing wall or post
10 DB ovh lunges
5+5 one legged hip thrusters
5+5 worlds best stretch (WBS)
10 plate dead bugs
Strength
Part 1
Back squats + 5 Burpee (Do 5 burpees then back squat. Don't load bar to heavy as you will be working your back squats with a higher heartrate and out of breath)
10 sets (4 warm up set with no burpees and increasing weight each set+ 6 working sets with burpees)
90 sec work and rest
Reps: 12-10-8-6-5-5-5-4-4-4
Part 2
Bench D. DB fighter press+ 6 super men
6 sets
90 seconds of work and rest
Reps: 12-10-10-8-8-8
Part 3
2 rounds
50 mt climbers
40 heel touches
30 crunches
20 situps
Rest as needed
Metcon
5 rounds FT
25 db ovh walking lunges
150 m run
10 db clean n jerk
Pass 6
Warm up
200 m run
+ 2 rounds
4+4 db clean n press
8 DB ovh triceps press
8 T push ups
8 squat jumps
4 rounds FT
1 min rest between rounds
15 DB clean n press
12 DB ovh triceps press
12 Push ups
20 Straight leg situps
15 Squat jumps
12+12 Cross crunch
30 on 15 off x 8 for 3 rounds 1 min paus between rounds
1.Dual DB Thrusters
2.Jumping lunges
3.Dual DB alt Bicips curl
4.Plank up and down switches
5.Dual DB lunge Curl
6.Low to high banded twists L
7.Low to high banded twists R
8.Plank jacks
3 rounds
200 m run
30 seconds of rest
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