WORKOUT OF
THE DAY | Kw 49

MO DI MI | DO FR SA SO
MONTAG

WOD
AB BURNER
5 rounds of
-20 pike ups
-20 hollow rocks
-20 deadbugs
90“ rest
then
200 russian twists

finisher
accumulate 3′ plank

WOD
strength
4 rounds of 40“ work/20“ rest
-bulgarian split squats left
-bulgarian split squats right
-sliding hamstring curls
-glute bridge hold

metcon
for time:
-100 alternating snatches with db/kb/waterbottle
emom 5/5 one arm overhead squats

-start with overhead squats

DIENSTAG

WOD
metcon
for time:
-21 burpees
-1 round of „“DT”
-18 Burpees
-1 round of „“DT”
-15 Burpees
-1 round of „“DT”
-12 Burpees
-1 round of „“DT”

at minute 10:

for time:
-21 air squat hops over kb/db/bb/odd object
-1 round of „“DT”
18 air squat hops over kb/db/bb/odd object
-1 round of „“DT”
15 air squat hops over kb/db/bb/odd object
-1 round of „“DT”
12 air squat hops over kb/db/bb/odd object
-1 round of „“DT”

„DT“: 12 deadlift + 9 hang power clean + 6 shouder to overhead
– use a kettlebell, dumbbell, barbell or odd object

finisher
6 rounds
-30“ push ups
-20“ high plank
-10“ rest

MITTWOCH

WOD
SHOULDER BURNER
4 rounds of
-30“ isometric curl 30“ rest
-30“ isometric chair dip 30“ rest
-1′ gymnastic swim

6 rounds for time
-12 push ups
-16 chair dips
-18 reverse flys (dbs etc,) or banded pull aparts

WOD
strength

8 rounds of 40“ work/20“ rest
-wall facing handstand hold
-40“ back lying to hollow

buy in: 200 double unders/200 jumping jacks
15′ amrap
-10 push ups
-12 weighted box steps
-15 sit ups
buy out: 200 double unders/200 jumping jacks

DONNERSTAG

WOD
strength
4 rounds of 40“ work/20“ rest
-kroc rows left
-kroc rows right
-band pull aparts/reverse flys
-Lying WI

metcon
8 rounds of 90“ work/30“rest
buy in each round
-8 one arm devils press
then amrap thruster

FREITAG

WOD
LEG BURNER
5 rounds of
-30 one arm overhead lunges
-20 quad lean backs
-10 squat jumps

then
100 bulgarian split squats

SAMSTAG

WOD
gymnastic strength
4 rounds of 40“ work/20“ rest
-pinch grip hold (dbs, plates, backpack etc.)
-weighed hollow hold
-planche lean (feet on the ground 🙂 )

metcon
7′ amrap:
2-4-6-8-10…
-handstand push ups/dips/planche push ups
-10 burpees over dbs/kbs etc.
1′ rest
7′ amrap
2-4-6-8-10…
-pull ups/door rows/bent over rows
-8 burpees over dbs/kbs etc.
1′ rest
7′ amrap
-10 deadlifts (db/kb/bb/odd object)
-6 burpees over dbs/kbs etc.

SONNTAG

REST DAY

Triller Crossfit | X

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