#PEMPELFORCE 

TRAINING PROGRAM

Monday, 25/11 

Lift:

Push Press

  • 5 @ 65%
  • 5 @ 75%
  • 5+ @ 85%

WOD:

30-20-10 Reps for Time 

  • Cal Row / Bike / Ski
  • HSPU or DB Push Press 

* 10 T2B after every completed Set


Endurance / Bodyweight

WOD: 

50-40-30-20-10 Reps

  • Burpees
  • Situps 

Tuesday, 26/11

Lift:

Power Clean

  • 10 Min to work up to heavy single 

WOD:

E2MOM x 20

  • 1&2 = Max Rope Climbs or Strict Pullups
  • 3&4 = Max Power Cleans

Endurance / Bodyweight

WOD:

E3MOM x 15 Min (5 Sets)

  • 50 Double Unders
  • 20 MB Power Cleans
  • 15 Tuck Ups 

Foundation Weightlifting

  • Clean & Jerk

Wednesday, 27/11    

Lift: 

Front Squat

  • 5 @ 65%
  • 5 @ 75%
  • 5+ @ 85% 

WOD:

3 Sets

  • 14/12 Cal Bike / Row / Ski
  • 14 Front Rack Reverse Lunges
  • 14/12 Cal Bike / Row / Ski 

Advanced Weightlifting

  • Clean & Jerk

Gymnastics

  • Focus: Strict HSPU (3/3)

Thursday, 28/11

WOD: 

"Georgie"

AMRAP 21 

  • 7 Burpees
  • 11 Pushups
  • 22 KB-Swings

*BUY IN TO WORKOUT = 65 SITUPS 


Endurance / Bodyweight: 

WOD: 

3 RFT

  • 400m Run
  • 20 DB Clean & Jerks
  • 15 Ringrows
  • 10 Burpees to Plate 

Friday, 29/11

WOD: 

"Jana"

Buy-In = 200m Single Arm Farmers Carry

Into 5 Rounds

  • 11 Deadlifts
  • 20 Double Unders

 Buy-Out = 200m Single Arm FC

Post-WOD:

3 Sets

  • 6/6 Single Arm Bent over Row
  • 24 Deadbugs

Saturday, 30/11

Team WOD

Team of 2 - For Time

  • 2000 m Row
  • 150 Pullups
  • 150 Situps
  • 150 Box Jumps
  • 2000 m Row

*Partner 1 works while P2 rests. Complete in order.

*On the Row - mandatory switch every 200 m 


CONCEPT 2 ROWING WORKSHOP

Workshop 1: 10 a.m. - 1 p.m. sold out

Workshop 2: 1:30 p.m. - 4:30 p.m. some spots are available - contact us for registration details.

 


Sunday, 1/12

OPEN GYM