WORKOUT OF
THE DAY.
MONTAG
WOD
strength
-5×5 front squats
90“ rest“
metcon
3 rounds for time
-50 wallball shots
-20 c2b pull ups“
finisher:
for 90“ every 2“
-1 band pull apart
30“ rest
-100 band pull aparts
BASIC
modul I – squat
DIENSTAG
WOD
metcon
for time:
-20 double db front rack lunges 15/22,5kg
-20 double db shoulder to overhead
-20 double db front rack lunges
-15 double db shoulder to overhead
-20 double db front rack lunges
-10 double db shoulder to overhead
3′ rest
for time:
-20 double db front rack lunges
-10 double db shoulder to overhead
-20 double db front rack lunges
-15 double db shoulder to overhead
-20 double db front rack lunges
-20 double db shoulder to overhead
assistance
3 rounds of
-1′ hollow hold
-1′ superman circles
-1′ weighted wallsit
ENDURANCE
40′ emom
1st – 10/14 cal row/bike/ski
2nd – 15 kb russian swings
3rd – 30 russian twists
4th – 12 burpees
5th – rest
MITTWOCH
WOD
skillwork
power clean
metcon
13′ amrap
-10 power cleans
-30 double unders
-10 toes to bar
ENDURANCE
with a running clock-
each for time:
27-21-15-9
-cal bike/row/ski
-db snatches
10′ timecap
at min 12 start with
27- 21-15-9
-burpees
-db snatches
10′ timecap
at min 24 start with
27-21-15-9
-cal bike/row/ski
-burpees
no timecap
DONNERSTAG
WOD
skillwork
ring muscle up
metcon
5 rounds of 3′ amrap/1’rest
buy in – 15/20 cal row/bike/ski
rest of the time – amrap muslce ups
scale
1st round – ring dips
2nd round – ring rows
3rd round – ring swings
4th round – ring dips
5th round – ring rows
BASIC
modul II – press
FREITAG
WOD
strength
-5×5 deadlift
90“ rest
metcon
teams of 2 – for time
buy in – 14 rope climbs
-100 burpee box jumps
-60 db snatches 20/30kg
cash out – 14 rope climbs
ENDURANCE
20′ amrap
-10 ring rows
-10 shoulder to overhead
-10 front squats
-10 burpees
3′ rest
20′ amrap
-15 wallball shots
-7 burpee box jumps/steps
SAMSTAG
WOD
strength
12′ emom
even – 10 strict handstand push ups/15 push ups
odd – 10 strict pull ups
metcon
-400m run
-50 kb russian swings
-400m run
-50 box jumps
-400m run
-50 toes to bar
-400m run
-50 burpees
BASIC
modul III – basic lifts
SONNTAG
Team Workout!
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KONTAKT
Trillergasse 4/21A
1210 Wien
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