WORKOUT OF
THE DAY | Kw 06

MO DI MI | DO FR SA SO
MONTAG

WOD
strength
10-8-6-4
deadlift
go every 3 minutes
increase weight per set

metcon
for time
-100 double unders
-40 single arm db thruster
-20 abmat sit ups
-100 double unders
-40 alt. db hang squat clean
-20 abmat sit ups
-100 double unders

BASIC
modul V – kettlebells

DIENSTAG

WOD
strength
8x every 90’’
alternating 1 and 2
1: 20-30’’ wallfacing handstand hold or scissor kicks
2: 6-10 strict pull ups

metcon
5 rounds for time
-8 burpee box jump over
-12 kb swings
-16 air squats

ENDURANCE
42′ emom
40“ work/20“ rest
1st: squat jumps
2nd: push ups
3rd: cal erg
4th: alt. single leg v-ups
5th: ring rows
6th: rest

MITTWOCH

WOD
strength
10-8-6-4
strict press
go every 3 minutes
increase weight per set

metcon
6 rounds
2′ amrap
-7 toes to bar
-9 push ups
-max cal erg
1′ rest

ENDURANCE
13′ amrap
-10 plate ground to overhead
-20 russian twist
-30 double unders
2′ rest
13′ amrap
-10 plate overhead lunges
-10 cal erg
2′ rest
13′ amrap
-10 goblet squats
-20 plank to push up
-30 plate jumps

BASIC
modul I – squats

DONNERSTAG

WOD
strong(wo)men
12′ emom
1: 6-8 d-ball cleans
2: 40“ double kb front rack carry
3: 20 heavy kb swings
4: rest

metcon
6′ amrap
2-4-6-8-…
-burpees
-single db weighted box step over
2′ rest
repeat your score for time

ENDURANCE
40′ amrap
-20 pull ups/ ring rows
-30 push ups
-40 sit ups
-50 air squats
-60 cal erg

FREITAG

WOD
strength
10-8-6-4
front squat
go every 3 minutes
increase weight per set

metcon
teams of 2
only one working
15′ amrap
-60 cal erg
-60 wallball shots
-60 plate sit ups

SAMSTAG

WOD
strength
10-8-6-4
bent over row*
go every 3 minutes
increase weight per set
*10-15 banded tricep extensions after each set

metcon
20′ emom
1: 40“ max cal erg
2nd: 10-12 handstand push ups
3rd: 40“ farmers carry
4th: 10-12 burpees

BASIC
modul II – presses

SONNTAG

TEAM WORKOUT

Triller Crossfit | X

Jetzt anmelden zum gratis probetraining.

// Elementor Code // header color change on scroll