01/08/25 Competition Training wk4

Individual

Warm-up (10 min):

- 3 min light cardio (row, bike, jog)

- Dynamic stretches

- Movement prep for WODs

WOD 1 (Cardio - Week 4):

- 6 Rounds: 200m Run + 10 Burpee

WOD 2 (Conditioning - Week 4):

- For Time 10: 50 Wall Balls, 40 Hand release Push-Ups, 30 Sit Ups, 20 Pull Ups ,10 Box Jumps

WOD 3 (Strength - Week 4):

- EMOM 10: 5 Front Squats @ moderate weight

Cool Down (5-10 min):

- Light movement

- Static stretching

- Breathing exercises

Pairs

Warm-up (10 min):

- 3 min easy cardio (row, bike, jog)

- Partner mobility drills

- Dynamic movement prep

WOD 1 (Cardio - Week 4):

- Partner Relay: 2 Rounds each: 400m Run (changing each round) + 10 Synchronized Burpees

WOD 2 (Conditioning + Gymnastics - Week 4):

- AMRAP 10 (Alt. Rounds): 5 Power Snatch + 5 Box Jump Over + 10 Squats

WOD 3 (Strength - Week 4):

- EMOM 10: 3 Deadlift (together) + 5 Synchro Sit-ups

Cool Down (5-10 min):

- Walk or light row

- Partner stretching

- Breathing and recovery