6 enkle programspor til styrke, kondition og performance. 6 simple training tracks for strength, conditioning and performance.
Dagens workout skifter hver dag — her ser du altid dagens pas i hver track, opdateret direkte fra BeastFactory-appen. Vil du se tidligere eller kommende dages workouts og hele ugens program, kan du logge ind i appen og få adgang til det hele. The workout changes every day — here you always see today’s session in each track, live from the BeastFactory app. To see previous or upcoming days and the full weekly program, log in to the app for full access.
Ønsker du et mere personligt forløb, tilbyder jeg skræddersyede programmer med 1, 2 eller 3 ugentlige træningsdage – tilpasset dine mål og din hverdag. For a more personalized approach, custom training programs with 1, 2 or 3 weekly training days are available, tailored to your goals and lifestyle.
Kort fortalt: Open WOD hos BeastFactory — prøv dagens workout, se hvordan du klarer den, og find motivation til at rykke dig. For alle niveauer.
Opdateret 29. august 2026 · live fra BeastFactory-appen
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WOD
Auto WOD 12/05 - AMRAP 20
AMRAP · 20 min
Warm-up · Warm-up · 10 min
2 easy rounds:
200 m easy run or row
10 air squats
10 push-ups
World's greatest stretch per side
Build pace and technique gradually — be warm before the first working set.
Auto WOD 12/05 - AMRAP 20 · AMRAP 20 · 20 min
AMRAP 20
Time cap: 20
Bike Erg - 16
Air Squat - 22
Push-Up - 20
Kettlebell Deadlift - 18
Bear Crawl - 24
Complete as many quality rounds and reps as possible in 20 minutes.
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Hero WOD
Foo
HERO_WOD · 20 min
Warm-up · Warm-up · 10 min
2 easy rounds:
200 m easy run or row
10 air squats
10 push-ups
World's greatest stretch per side
Hero WODs are long — use the full warm-up and start controlled.
Foo · HERO_WOD
For time: 13 bench presses
Then , complete as many rounds and reps as possible in 20 minutes of: 7 chest-to-bar pull-ups 77 double-unders 2 squat clean thrusters 28 sit-ups
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HYROX
HYROX Builder 006
EMOM · 40 min
Warm-up · Warm-up · 10 min
Cardio · 2 min per machine (1–2 machines)
Row / SkiErg — 2 min easy
BikeErg / run — 2 min easy
4 min AMRAP · joint mobility:
10 band pull-aparts + arm circles (shoulders)
10 air squats + knee circles (knees)
8 World's Greatest Stretch / side (hips)
10 ankle rocks / side (ankles)
8 cat-cow + t-spine rotations (back)
Build the intensity — ready for the working sets.
HYROX Builder 006 · EMOM · 40 min
EMOM 40
Time cap: 40
Rest: As needed
BikeErg - 2000 m
Row - 750 m
Run - 200 m
Sled Pull - 15 m - race feel
Dumbbell Thruster - 25
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TRX
TRX Circuit 051
EMOM · 35 min
Warm-up · Warm-up · 8 min
Shoulder and hip prep in the straps:
10 light TRX rows (stand more upright)
10 TRX squats
8 Y-T-W pulls
8 cat-cows + t-spine rotations
Create tension through your body — the straps stay taut the whole way.
TRX Circuit 051 · EMOM · 35 min
EMOM 35
Time cap: 35
Rest: As needed
TRX Squat - 10
TRX Hamstring Curl - 20
TRX Chest Press - 15
TRX Row - 12
Scale by body angle and foot position.
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TEAM WOD
TEAM Session 074
TEAM WOD · 50 min
Warm-up · Warm-up · 10 min
Partner warm-up together:
400 m run together
10 synchro air squats
10 partner push-ups with a high-five
8 World's greatest stretch per side
Agree on pace and switching strategy before you start.
TEAM Session 074 · Conditioning · 50 min
Ascending/descending ladder
Time cap: 50
Rest: As needed
Burpee - 15
Hand Release Push-Up - 20
Dumbbell Thruster - 10
Jump Rope Single Under - 8
Bear Crawl - 8
Row - 250 m
Push-Up - 30
Coach can scale reps, load and movement standard.
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Calisthenics
Calisthenics Week 1 - Saturday Chipper
For Time · 35 min
Warm-up · Warm-up · 8 min
Joint prep, no equipment:
10 arm circles forward and back
10 wrist rocks
10 air squats + knee circles
8 inchworms
20 sec hollow hold
Build the tempo gradually until your pulse is up.
Saturday Chipper · For Time · 35 min
For time - chipper:
100 jumping jacks
80 air squats
60 sit-ups
40 push-ups
20 burpees
400 m run
One piece at a time — find a rhythm.
Share Open WOD
Scan or send the linkhttps://beastfactory.dk/traeningsberegnere/open-wod/
Open WOD henter dagens træningspas direkte fra BeastFactory-appen, så du altid kan se, hvad der er på programmet. Passene findes i seks tracks, og de fleste øvelser kan skaleres, så de passer til dit niveau — uanset om du er nybegynder eller træner til et løb.
