04.27.

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  • Post last modified:2026.04.26.
  • Post category:program

WEIGHTLIFTING

I. 3X30/15 SEC
TRX ROLL OUT
ARCH HOLD
PLANK TO PUSH UP

II. EMOMX21
1 POWER CLEAN
1 FRONT SQUAT
1 SHOULDER TO OVERHEAD (PUSH PRESS/PUSH JERK/SPLIT JERK)
(CLIMBING)

III.6X2′
7 UNBROKEN DEADLIFT
3 BOX JUMP

CROSSFIT

I.4X12
TRX KNEE PULL
RUSSIAN TWIST

II. 7X3′
5 PRESS
10 DKB RUSSIAN SWING
15 AIR SQUAT

(CLIMBING)

III. FT.:
4X
600/500M ROW
12 WBS
12-12 BULGARIAN SPLIT SQUAT (WITHOUT WEIGHT)