@velitessport WEEK 3

WOD HERO
Workout 1 workout 2 3 rounds For time
5 min. amrap 5 min. amrap 
A. 10 v-up + 10 tuck-up (alternating)
DAY 15

a. 21 air squats a. 15 hollow hold

B. 20 shoulder taps + 20 push ups
b. 15 sit ups b. 12 burpees
C. 60 lunges (alternating)
c. 9 push ups c. 9 jump air squat
D. 30 burpees
d. rest 3 min
e. 2 min. REST

for Time DEATH by hand release push ups

(infinite emom)
A. 50 bulgarian squat alternating
DAY 16

B. 50 jump lunges alternating min 1: 1 hand release push up

C. 50 sit ups min 2: 2 hand release push ups
D. 50 push ups ...
E. 50 burpees min X: X hand release push ups

Sally UP For Time

a. 200 mountaing climbers alternating
DAY 17

a. up plank hold + down plank hold

B. Rest 2 min B. 100 AIR SQUATS
C. leg raises sally up-down C. 50 push ups
d. 100 AIR SQUATS
*https://www.youtube.com/watch?v=41N6bKO-NVI e. 200 mountaing climbers alternating

4 rounds EMOM 6 Rounds Emom

A. 10 backpack turkish get up (choose heavy weigth)
DAY 18

A. 10 pike push ups B. 20 backpack squats

b. 20 gorila jump squat C. 10 backpack push ups
c. 20 bulgarian squat alternating d. 20 v-ups
D. 10 sit ups E. rest

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 @velitessport WEEK 3

WOD HERO
21-15-9-15-21 Rep for time
for Time
DAY 19

a. 1000 Double unders

A. Burpees
b. air squat *perform 5 jump air squat every
c. Sit-ups time you stop

2 rounds for time

Workout 1 workout 2
9 min. emom 9 min. emom 
DAY 20

a. 100 mountain climbers alternating

a. 25 sit ups a. 12 burpees
b. 75 jump air squats
b. 12 push ups b. 25 air squats
c. 50 sit ups
c. 25 air squats c. 12 sit ups
d. 25 push ups
--- rest 3 min between emoms ---

4 tabatas tabata infinite: X rounds of

with backpack 10 kg
DAY 21

tabata 1: plank hold

tabata 2: left side plank hold a. 20"  squat down hold
tabata 3: right side plank hold b. 10" squat up hold
tabata 4: burpees
rest 3 min between tabatas *until you can't  anymore :)

use velites timer for your wods

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