MONTAG
WOD
strength
week 1/3
4 rounds of:
-8 strict press
@2020
-15 y-raises
90“ rest
metcon
12′ emom:
1st – 15 wallball shots
2nd – 15 box jumps
3rd – 15 down ups
DIENSTAG
WOD
strength
week 1/3
4 rounds of:
-8 romanian deadlift
@2020
-6 box jumps
90“ rest
metcon
9′ amrap:
2-4-6-8-..
-hand release push ups
-20 russian twists
-6 jumping lunges
ZONE INTERVALLTRAINING
10 Minuten einlaufen
• Aktivierung (3 Minuten)
• Intervalle:
• 6x 400m schnell, 200m langsam
• 10 Minuten auslaufen
• dehnen
HYROX
30′ emom:
1st – 15 ring rows
2nd – 10 weighted lunges + 10 jumping lunges
3rd – 15 plate presses
4th – 10 wallball shots + 10 air squats
5th – 12 burpees
MITTWOCH
WOD
strength
week 1/3
4 rounds of:
-20 pull up iso hold
-12 barbell bent over rows
90“ rest
metcon
21-15-9
-db snatches
-weighted box step ups
-burpees
ZONE LONGRUN
• 10‘ warm up + Mobility / Lauf ABC
• 60‘ easy run
• 5 min Stretch
HYROX
30′ amrap:
-30“ farmers hold
-20 goblet squats
-15 push ups
-10 weighted box step ups
-5 burpees
DONNERSTAG
WOD
strength
4 rounds of:
-8 front or back squats
@2020
-45“ wall sit
90“ rest
metcon
3 rounds fot time:
-20 kb russian swings
-10/10 one arm renegade rows
-1 small round run
HYROX
5 rounds for time:
-1 small round run
-15 burpee box jumps
-20 wallball shots
-25/30 cal erg
FREITAG
HYROX
2 rounds of:
4′ amrap
-8 double kb deadlifts
-12 weighted lunges
1′ rest
4′ amrap
-2 small round run
rest of the time – wallball shots
1′ rest
4′ amrap
-20/30 cal erg
rest of the time – burpees
1′ rest
SAMSTAG
SATURDAY MADNESS
SONNTAG
TEAM WOD
in teams of 2
buy in – 1 big round run
then
3 rounds of
-30 plate thruster
-30 plate burpees
-30 ring rows
-30 kb american swings
-30/40/50 cal erg
-30 goblet lunges
buy out – 1 big round run