WOD
strength
„wave loading cycle“
-back squat
4.3.2.4.3.2 reps @20X1
go every 2′
add weight each set – the second set of 4.3.2 reps should be heavier than the first one!
metcon
15′ e3mom
-10 toes to bar
-10 alt. db snatches
-10 burpee box jump over
BASIC
modul II – presses
WOD
skill
power clean
5x every 90“
-3 touch and go power clean
metcon
for time
-60 push press
-60 front squats
-60 hang power clean
-60 thruster
pick a light weight and go for big sets
TC: 18′
ENDURANCE
teams of 2
40′ amrap
partner a)
-row for max calories
partner b)
-21 plate russian twist
-18 plate ground to overhead
-15 alt. plate overhead lunges
-12 burpees to plate
changer after each round
WOD
strength
4 rounds
-6-10 strict pull ups
30“ rest
-amrap ring rows
2′ rest
metcon
2 sets
7′ amrap
buy in: 40 cal erg
into amrap rounds
-4 double db clean and jerk
-6 double db front rack lunges
2′ rest after first set
ENDURANCE
8′ amrap
-10 kb american swings
-10 burpees
2′ rest
8′ amrap
-20 lunges
-10 cal erg
2′ rest
8′ amrap
-30 wall balls
-20 push ups
2′ rest
8′ amrap
-40 double under
-20 sit ups
BASIC
modul III – basic lifts
WOD
strength
„wave loading cycle“
-strict press
4.3.2.4.3.2 reps @20X1
go every 2′
add weight each set – the second set of 4.3.2 reps should be heavier than the first one!
metcon
6 rounds
90“ amrap
-10 weighted box step over
-amrap wallball shots
45“ rest
ENDURANCE
8′ emom
40“ on/ 20“ off
-max cal row
2′ rest
8′ emom
40“ on/20“ off
-max empty barbell thruster
2′ rest
8′ emom
40“ on/20“ off
-max rep burpee
2′ rest
8′ emom
40“ on/20“ off
-max rep box step ups
WOD
strength
„wave loading cycle“
-deadlift
4.3.2.4.3.2 reps
go every 2′
add weight each set – the second set of 4.3.2 reps should be heavier than the first one!
metcon
for time
-100 double unders
-50 abmat sit ups
-25 double kb deadlift
2′ rest
-25 double kb deadlift
-50 abmat sit ups
-100 double unders
WOD
strength
12′ amrap
1st: 6-8 strict ring dips
2nd: 2-3 wall walks
3rd: 6-8 strict chin ups
metcon
3 rounds for time
-30/25 cal erg
-20 pull ups
-40 air squats
BASIC
modul IV – gymnastics
TEAM WOD
Trillergasse 4/21A, 1210 Wien
