WORKOUT OF
THE DAY | Kw 09

MO DI MI | DO FR SA SO
MONTAG

AB BURNER
16‘ amrap
-50 russian twist
-40 alternating one legged v-ups
-30 sit ups
-20/20 side plank raises
-10 inch worms

WOD
strength
4 rounds
-10 pike push ups
-20/20 side plank raises
90“ rest

metcon
5 rounds for time
-50 double unders
-20 v-ups
-30 air squats

ENDURANCE
12′ amrap:
2-4-6-8-10…
-chair dips
-pistol squats
-30 jumping jacks after each set
3′ rest
12′ amrap
2-4-6-8-10…
-ring rows/table rows
-sit ups
-10 squat jumps after each set
3′ rest
12′ amrap
-10 burpee deadlifts
-20 lunges

DIENSTAG

WOD
strength
5 rounds
30“ split squat hold left
30’’ rest
30“ split squat hold right
30’’ rest

metcon
8‘ amrap
emom
-6 down ups
rest of minute
-max rep alternating db/kb squat snatches
2’ rest
8’ amrap
emom
-6 down ups
rest of minute
-max rep alternating db/kb hang cluster

finisher
accumulate 3′ of pike leg lift

MITTWOCH

SHOULDER BURNER
3 rounds
-30“ bent over row
-30“ bent over row top position hold
1’ rest
-30’’ push ups
-30’’ push up bottom position hold
1’ rest
-30’’ v-raises
-30’’ v-raise hold
1’ rest

2 rounds of „21 bicep curls“
-7 bottom to halfway point
-7 halfway point to top
-7 full range of motion (bottom to top)
90“ rest between

WOD
strength
4 rounds
-20 glute bridges
-15 good mornings
-10 romanian deadlift (3’’ exzentrik)
90“ rest

metcon
3 rounds for time
21-15-9
-thruster
-burpees
3’ rest btw. rounds

DONNERSTAG

WOD
strength
5 rounds
-10“ hollow hold
-10 v-ups
-10 tuck ups
-10“ hollow hold
90“ rest
try to go unbroken each round

metcon
16’ amrap
-5 man maker
-15 box jumps/chair step ups

finisher
3 rounds
-10 superman circle
-1’ reverse plank

ENDURANCE
42’ emom
40’’ work/20’’ rest
1st: goblet squats
2nd: burpees
3rd: push press
4th kb swings
5th : double unders
6th: rest

FREITAG

LEG BURNER
4 rounds
90’‘ work/30’’ rest
-goblet squats
-death march
-cossack squats
2’ rest btw. rounds

SAMSTAG

WOD
strength

4 rounds for quality
-8-10 strict handstand push ups/pike push ups
-30’’ L-sit
-40’’ arch hold
2′ rest btw. rounds

metcon
for time
-100 double unders
-80 goblet squats
-60 plank to push up
-40 db/kb hang clean and jerk
-20 burpees
3’ rest
repeat in reverese order

SONNTAG

REST DAY

Triller Crossfit | X

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