WORKOUT OF
THE DAY | Kw 4

MO DI MI | DO FR SA SO
MONTAG

WOD
strength
every 30“ x 10:
-2 back squats 80%
focus on standing up explosive

metcon
20′ amrap:
-8 pull ups
-12 push ups
-16 kb walking lunges

BASIC STRENGTH & TECHNIQUE
modul IV – gymnastics

DIENSTAG

WOD
skillwork
-strict handstand push up

8′ emom:
-5 strict handstand push ups

metcon
for time:
-100 emtpy barbell strict press 15/20kg
every time you break perform 20 cal erg
tc – 15′
start with erg!

finisher
4 rounds of:
-12 barbell roll outs
rest as needed

ENDURANCE
4 rounds of:
2′ amrap
-max cal erg
1′ rest
then
2′ amrap
-max rep walking lunges
1′ rest
2′ amrap
-max rep lateral box step over
1′ rest
2′ amrap
-max rep double under
1′ rest

MITTWOCH

WOD
strength
10′ to find your 1 rep max
-db/kb get up l/r

metcon
16′ amrap:
-14 cal erg
-6/6 db clean & jerk
-10 toes to bar

BASIC STRENGTH & TECHNIQUE
modul V – kettlebells

ENDURANCE
teams of 2  – 40′ amrap:
-100 cal erg
-100 jumping lunges
-100 burpees
-100 wallball shots
you have to finish each movement before going on to the next

DONNERSTAG

WOD
strength
every 30“ x 10:
-3 sumo deadlift 80%

metcon
4 rounds of 3′ on/ 2′ rest:
-30 kb swings
-15 burpees
-max reps double under in remaining time

FREITAG

WOD
skillwork
-3 position power snatch
power snatch
hang power snatch
below the knee hps

every 90“ x 8

metcon
teams of 2 – 12′ amrap:
-9 synchro lateral burpee
-6 synchro hang power snatches
-3 synchro overhead squats

finisher
5 rounds of 20“ on/ 40“ rest:
-tuck hold on bar

ENDURANCE
for time:
5 rounds 3′ on/ 1′ rest
-10 kb swings
-8 burpees
-100 single unders
into
5 rounds 3′ on/ 1′ rest
-10 box jump step down
-8 no push up burpee
-50 double under

SAMSTAG

WOD
skillwork 
-rope climb

metcon
for time:
10-1
-strict pull up
-ring dip
-burpee box jump over
tc: 30′

BASIC STRENGTH & TECHNIQUE
modul I – squats

SONNTAG

WOD
TEAM WORKOUT


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