WEEK 5

WOD HERO
emom 30 min 2 rounds For time
reps each round: 18-16-12-14-12-10
DAY 29

A. 70 BULGARIAN SQUAT

A. air squat B. 70 SIT-UPS
b. push ups
C. 70 JUMPING JACKS
c. lunges (alternating)
D. 70 PLANK TAP
D. SIT UPS
e. REST e. 70  GROUND TO OVERHEAD (5 KG)

for Time for Time

50-40-30-20-10 50-40-30-20-10
DAY 30

10-20-30-40-50 10-20-30-40-50
A. AIR SQUATS BACKPACK 5 KG
A. PUSH UPS
b. SIT-UPS
b. SIT-UPS

EMOM 20 MIN MURPH

A. 400 JUMPING JACKS

DAY 31

a. 21 air squats+15 superman + 9 B. 100 BACK ROW (TABLE/DB/BANDS)

push ups C. 200 PUSH UPS
B. REST D. 300 AIR SQUATS
E. 400 JUMPING JACKS

for Time EMOM 30 MIN

A. 5 box hspu A. 5 backpack squat 5" down + 5" up
DAY 32

B. 10 push ups B. 5 backpack push up 5" down + 5" up

C. 20 jump air squat C. 30 backpack squats
D. 20 backpack push ups
D. 30 sit ups
E. rest
E. 40 burpees

www.velitessport.com @velitessport
 WEEK 5

WOD HERO
30 min emom - 30" on - 30" OFF 4 rounds for time
a. cossack squat
DAY 33

b. burpees a. 300-200-100 Double unders

c. mountain climbers B. 150-100-50 air squats
d. air squats
e. diamond push ups
f. flutter kicks

Workout 1 workout 2 EMOM 20 MIN

12 min. emom 12 min. emom 
DAY 34

a. 25 jumping jacks a. 20 sit ups a. 30 air squats+15 superman + 12 push

b. 14 lunges alt. b. 14 air squat ups
c. 25 gorila squats c. 20 hollow rock B. REST

--- rest 3 min between emoms ---

4 tabatas 4 rounds for time

DAY 35

tabata 1: air squat 20" + down hold 10" a. 100 burpees

tabata 2: push ups b. 200 sit ups
tabata 3: jumping jacks c. 300 air squat
tabata 4: skipping
rest 3 min between tabatas - everything with 5 kg

use velites timer for your wods

www.velitessport.com @velitessport