19/9/25 Competition Training WK11

Individual

Warm-up (10 min):

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

- Dynamic stretches

- Movement prep for WODs

WOD 1 (Cardio - Week 11):

- 3 Rounds: 400m Run, 10 Cal Bike, 15 Sit-ups

WOD 2 (Conditioning - Week 11):

- AMRAP 12: 10 Pull-ups, 15 Lunges, 20 Wall Balls

WOD 3 (Strength - Week 11):

- Ladder (1 to 5): 1 Power Cleans + 2 Front Squats

*Finish at 90% of 1RM

Cool Down (5-10 min):

- Light movement

- Static stretching

- Breathing exercise

Pairs

Warm-up (10 min):

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

- Partner mobility drills

- Dynamic movement prep

WOD 1 (Cardio - Week 11):

- EMOM 14:

Min 1: Max Cal Row,

Min 2: Max Burpee Box Jump Overs (alt. partners)

Min 3: 100m Run

WOD 2 (Conditioning + Gymnastics - Week 11):

- AMRAP 16: 8 Synchro Pull-ups, 12 Sync Lunges, 16 Sync Wall Balls

WOD 3 (Strength - Week 11):- 6 Rounds Each: 2 Clean & Jerks + 3 Deadlifts @ moderate/heavy

Cool Down (5-10 min):

- Walk or light row

- Partner stretching

- Breathing and recovery