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
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
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
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
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
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
TEAM WORKOUT
Trillergasse 4/21A, 1210 Wien
