WOD
strength
4x 8
back squats @73-78% of your 1RM
2’30“ rest
inbetween: 5 Y-raises, 5 T- raises, 4 W- raises
metcon
for time
in teams of 2
25-20-15-10
sync box jumps (24“/20“)
30-25-20-15
hand release push ups (u go i go)
25-20-15-10
sync no push up burpee
30-25-20-15
wallballs (u go i go) 9/6kg
TC 18′
WOD
strength
4x 8
(weighted) pull ups
2’30“ rest
inbetween: 2x 7,5m banded lateral side walk
metcon
10 rounds for time
30 double unders
10 alt. db snatches (22,5/15kg)
6 toes to bar
ENDURANCE
18′ emom
1: 10/12 cal echo bike
2: 20 wallball shots (9/6kg)
3: 10 alt. db snatches (22,5/15kg)
4′ rest
18′ emom
1: 15/12 cal row
2: 14 alt. plate overhead lunges (15/10kg)
3: 40“ plank*
*alternate btw. plank, side plank left, side plank right
WOD
skill
power snatch
metcon
4 rounds for time
7 power snatch (42/30kg)
20/15 cal erg
10 alt front rack lunges (42/30kg)
1′ rest
ENDURANCE
3 rounds
5′ amrap
buy in: 30/24 cal row
20 alt box step ups
25 abmat sit ups
1′ rest
5′ amrap
buy in: 30/24 cal echo bike or bike erg
20 air squats
50 double unders
1′ rest
*TC for cals is 2:30
BASIC
modul I – suqats
WOD
strength
4x 8
dead stop deadlift @73-78% of your 1RM
2’30“ rest
inbetween: 10 wall angels
metcon
teams of 2
split as you like, only one working
3 rounds for time
50/40 cal erg
40 double db weighted box step over (2×22,5/15kg)
TC 16′
ENDURANCE
10′ amrap
15 goblet squats (24/16kg KB)
15 burpee box jumps
3′ rest
10′ amrap
15 cal echo bike
15 hand release push ups
3′ rest
10′ amrap
15 kb russian swings (24/16kg KB)
15 shuttle run (1=7,5m)
WOD
strength
4x 8
floor press @73-78% of your 1RM
2’30“ rest
inbetween: 20 dead stop russian twist (bodyweight)
metcon
20′ emom for max reps;
fight gone bad style
1st: wall walks
2nd: kb american swings (24/16kg)
3rd: box jumps (24/20“)
4th: toes to bar
5th: rest
WOD
„Look good naked“ Saturday
24’ emom
1 ) 12 db/kb bent over row @2010
2 ) 12-15 plate to over head sit up
3 ) 30 sec max reps push ups on db
4 ) 12-15 empty bar curls @2010
5 ) 12-15 bent over lateral raise @2010
6 ) 30 sec max reps crunches
metcon
12’ amrap
2-4-6-8- … reps of
-single arm devil press
-goblet squat
-8m shuttle run
BASIC
modul II – presses
TEAM WORKOUT
Trillergasse 4/21A, 1210 Wien