WOD
strength
5×6
-back squats @20X1
2′ rest
metcon
12′ amrap
8 hand release push ups
12 alt. kb walking lunges
16 cal erg
BASIC
modul I – squats
WOD
skillwork
10 rounds every 90“
-1 hip power snatch + 1 hang power snatch + 1 below the knee power snatch
metcon
5 rounds
-40 double under
-20 alt. db snatch
-10 pull ups
60“ rest between each round
all 5 rounds must be same pace
ENDURANCE
in a 40′ window
-60 cal erg
increase pace every 15 cals to a tough finish
into
5 rounds
-10/10 kb hang snatch
-20 burpees
-30 sit ups
into
-60 cal erg
increase pace every 15 cals to a tough finish
WOD
strength
5×6
-strict press
go every 2′
metcon
7 rounds for time
-7 db/kb shoulder to overhead
-7 burpee box jumps
BASIC
modul II – presses
WOD
strength
5×6
-romanian deadlift @3010
2′ rest
metcon
15′ amrap
-7 hang power cleans
-9 lateral burpees
-35 double under
ENDURANCE
10′ amrap
-10/15/20 … cal erg
-10 alt. db snatch
-10 air squat
5′ rest
10′ amrap
-10/20/30 … double under
-10/10 single arm kb swings
-10 burpees
5′ rest
10′ amrap
-erg for max meter
every 2′ perform
-30m farmers carry
WOD
strength
5×6
-supinated grip bent over row @2010
90“ rest
metcon
15′ emom
-14 wall balls
-12 cal erg
-8 strict pull ups
adjust reps as needed so you can hit the same amount each round
WOD
strength
12′ emom
-2 alt. turkish get ups
-20“ wall facing handstand hold
-30“ hollow hold
metcon
in a 20′ window
5 rounds
-10 deadlifts
-10 toes to bar
-10 burpee to target
-15 cal erg/200m run
60′ rest after each round
all rounds must be same pace
BASIC
modul III – basic lifts
TEAM WOD
Trillergasse 4/21A, 1210 Wien
