today

ORANGEWOD

today

Context

Building

Energy System

Endurance Durability

Strength & Powerlifting Workshop 1 dec – Alle niveaus. Schrijf je in via de app.

Strength Section

Structural Strength

3 Rounds of 4 min
10 Dumbbell Floor Press
6 Vertical Body Row –
on toes

Muscle Building

3 Rounds
10 Bench Press
10 Muscle-ups Transitions –
3 sec up – 3 sec down

complexity

3 Rounds
4 Bench Press
1-2 Strict Ring Muscle-ups

Metcon Fitness

5 Rounds for Time
45 sec Work / 15 sec Rest
Cal Assault Bike
Cal Row
Sit-ups
Box Step Up

Metcon performance

5 Rounds for Time
45 sec Work / 15 sec Rest
Cal Assault Bike
Cal Row
Sit-ups
Box Jumps

Skills & Notes

Focus exercises this week: Clean & Handstand Pushups – Pectoralis & VMO

Cool Down

Week Overview

Movement Hierarchies

Benchmark Workouts

Weather Radar