26/09/25 Competition Training wk12

Individual

Warm-up (10 min):

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

- Dynamic stretches

- Movement prep for WODs

WOD 1 (Conditioning - Week 12):

- AMRAP 12: 5 Rope Climbs/7 Rope Get Ups, 10 Pull-ups/15 Ring Rows, 15 DB OH Lunges/DB Front Rack Lunges, 20 Wall Balls

WOD 2 (Cardio - Week 12):14min Cap

- 2 Rounds: 800m Run

*1min Rest between Rounds

WOD 3 (Strength - Week 12):

- Ladder (1 to 5): 1 Power Snatch + 1 Full Snatch

*35,40,45,50,55

**50,60,70,80,90

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 12):

- EMOM 12:

Min 1: Max Cal Bike,

Min 2: Max DB Box Overs,

Min 3: Max Burpees,

(alt. partners)

WOD 2 (Conditioning + Gymnastics - Week 12):

- AMRAP 14: 8 Rope Climbs, 12 Ring Dips, 16 HSPU

WOD 3 (Strength - Week 12):

- Ladder (1 to 5): 1 Power Snatch + 1 Full Snatch

*35,40,45,50,55

**50,60,70,80,90

Cool Down (5-10 min):

- Walk or light row

- Partner stretching

- Breathing and recovery