WOD
transition week
strength
3×8 deadlift
3×8 bent over rows
metcon
3 rounds x 3:
-9 cal row
-6 toes to bar
-9 deadlift
2′ rest between rounds
BASIC
modul IV – gymnastics
WOD
transition week
strength
3×8 double db/kb strict press in l-sit
3×16 push up
metcon
21-15-9
-double kb/db squats
-pull ups
2′ rest
for time:
-45 double kb/db squats
-45 pull ups
time cap: 15′
ENDURANCE
6 rounds of 5′ amrap/
-20 goblet squats
-20 kb russian swings
-20 push ups
-20 ring rows
-amrap burpees in the remaining time
1′ rest
WOD
weightlifting
6 sets:
-1 squat clean + 2 hang squat clean
increase weigth over rounds
metcon
2 rounds for time:
-20 thruster
-30 sit ups
-20 power clean
-30 box jumps
ENDURANCE
40′ amrap:
-100 double unders
-75 wallball shots
-50 v-ups
-25 push ups
BASIC
modul V – kettlebells
WOD
transition week
strength
8′ emom:
-5 overhead squats
*increase weigth every second round
metcon
16′ emom:
1st: 10 burpee box jump
2nd: 50 double unders
3rd: 16 weigthed box steps
4th: rest
ENDURANCE
50-40-30-20-10 for time
– plate ground to overhead
– overhead lunges
– russian twists
– weighted box step overs
WOD
gymnastic strength
e2mom x 10:
1st: 10 strict hspu + 10 ring dip
2nd: 10 strict pull up + 15 ring row
metcon
12′ amrap:
-12 db snatch
-12/9 cal ergo
-6 single arm devil press
-12/9 cal ergo
ENDURANCE
36′ amrap
-15/20 cal erg
-30 sit ups
-15/20 cal erg
-30 db snatches
-15/20 cal erg
-30 weighted step ups
WOD
strength
12′ emom
even: 8 front squats (from floor)
odd: 16 kb russian swings (only 1 kb)
metcon
for time:
-50 burpee broad jump (1m)
2′ rest
-50 single arm overhead lunges (alternate arms as you like)
2′ rest
-50 cal ergo
BASIC
modul I – squats
TEAM WOD
Trillergasse 4/21A, 1210 Wien
