08/08/25 Competition Training wk5

Individual

Warm-up (10 min):

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

- Dynamic stretches

- Movement prep for WODs

WOD 1 (Cardio - Week 5):

- 3 Rounds: 500m Row + 20 DU or 40 SU

WOD 2 (Conditioning - Week 5):

- For Time: 21-15-9 KBS, Burpees, Air Squats

WOD 3 (Strength - Week 5):

- 5x3 Back Squat @ 75-85%

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 5):

- 5 Rounds: Partner 400m Med Ball Run 9/6kg

WOD 2 (Conditioning + Gymnastics - Week 5):

- For Time (Split Reps): 30 T2B, 40 Burpees, 50 Wall Balls

WOD 3 (Strength - Week 5):

- 5x2 Power Cleans each @ 70-80%

Cool Down (5-10 min):

- Walk or light row  

- Breathing and recovery