Skill DU Progression – TTB ProgressionWod-Conditioning AMRAP 12 mins:Complete as many rounds as possible in 12 mins of: 50 Double Unders 5 Toes-to-bars 50 Double Unders 10 Toes-to-bars 50 Double Unders 15 Toes-to-bars … Continue adding 5 Toes-to-bar reps each round until time expires.Competitors – Skill Crossovers ProgressionComplete as many rounds as possible in 12...Read More

HIIT-Interval Training4 sets of:2 rounds of 25 sec on 12.5 sec off– db p.clean– burpees– ring rows/Inverted row – bike erg standing2 rest b2n sets. Tα προγράμματα μας θα βρείτε στο γυμναστήριο ΣέρρεςRead More

Wod-Conditioning2 rounds, each round for time, of:20 Pull-ups 15 Thrusters, 95/65 lbs 100 Double Unders 15 Thrusters, 95/65 lbs 20 Pull-ups Rest 5 mins between each round. Competitors2 sets:15 Chest to Bar Pull Ups15 Thrusters (95/65)100 Double Unders15 Thrusters (95/65)15 Chest to Bar Pull Ups-Rest 5 minutes between sets- TARGET SCORETarget time each set: 5-6...Read More

Strength5 sets of8/10 deadlift4-5 high box jumps1:30 rest b2n setsWod Conditioning3 Rounds18 Double Dumbbell Step Up (50/35)(20)12 Burpees to Bar (6in)6 Wall Walks(KG conv: DB 22.5/15, box 50 cm, burpee to bar 15 cm)Time cap 12′HYROX WORKOUTEvery 2 mins for 20 mins 10 sets1:30 running 30″ rest or walk Extra Workout 4x [ 3 Muscle...Read More

Wod-Conditioning Complete as many rounds as possible in 15 mins of:Row, 300/250 m15 Hang Power Snatches, 75/55 lbs15 Push-ups TARGET SCORETarget number of Rounds: 5+ roundsMinimum number of Rounds before scaling: 3.5 roundsCompetitors VersionAffiliate Compete15:00 Amrap300/250m Row15 Hang Power Snatch (95/65)20 Push Ups(KG conv: 43/29) Extra Workout4/5 Sets of:8 Bench Press2 rope climbs (1st legless...Read More

Strength4 sets of: 4-6 fr.squats5-6 chin ups1:30 rest each set Wod-ConditioningFor time:30/24 Assault Bike Calories or 40/32 Row/Ski/Bike— then —42-30-18 reps of:Wall Ball, 20/14 lbsWeighted Sit-ups/V-ups— then —30/24 Assault Bike Calories or 40/32 Row/Ski/Bike TARGET SCORETarget time: 11-13 minutesTime cap: 16 minutesExtra WorkoutOverhead Squat 5-3-1-1-1-1-1Use the heaviest weight you can for each set. Rest as...Read More

Strength1 P.Clean + 1 Hang Squat Clean + 1 Fr.squat Wod Conditioning 30-20-10 reps, for time of:Back Rack Reverse Lunge, 95/65 lbsToes-to-barCompetitors Weights 60/40 TARGET SCORETarget time: 6-8 minutesTime cap: 12 minutesExtra WorkoutPart A4x [ 3 Muscle Cleans + 3 High Hang Power Cleans + 3 Squat Jerks ]Use the heaviest weight you can for...Read More

Skill Du progressionWod-Conditioning Emom 20′– Battle ropes– Bike erg/Assault bike– Ski/Row Erg– Du/Su– Rest Extra Workout – Strength 4 sets of6/8 deadlifts8/10 bench press1:30 min rest b2n rounds Tα προγράμματα μας θα βρείτε στο γυμναστήριο Σέρρες TFL Human PerformanceRead More

Wod-Conditioning 4 sets of Tabata Interval:– DB Snatch x2– Burpee to Target x2– Ring Rows or Strict Pull-ups x2 – Bike Erg x22 rest b2n Sets Finsher Tabata Core Strenght By Coach DImitra 😉 Tα προγράμματα μας θα βρείτε στο γυμναστήριο Σέρρες TFL Human PerformanceRead More

StrengthDeadlift 4 sets of 6 reps 70-75%Wod ConditioningFor time:In 2 mins do:50 Double Unders12 Toes-to-barsmax reps in remaining time Wall Balls, 20/14 lbsRest 1 min…Repeat until you reach 100 Wall Ball reps. Extra Workout Split Jerk 2-2-1-1-1-1-1-1-1-1 Use the heaviest weight you can for the set. Clean 2-2-1-1-1-1-1-1-1-1 Use the heaviest weight you can for...Read More