WORKOUT OF
THE DAY | Kw 40

MO DI MI | DO FR SA SO
MONTAG

WOD
„Testing Week“
Deadlift
5.4.3.3.3
build to a 3 rep max and record your last weight
2′ rest

metcon
15′ emom
1st – 20 kb swings
2nd – 10 toes to bar
3rd – amrap burpee box jumps

ENDURANCE
8′ amrap
-10 box jumps/steps
-20 kb swings
2′ rest
8′ amrap
-10 burpee
-20 sit ups
2′ rest
8′ amrap
-10 goblet squats
-30 shoulder taps
2′ rest
8′ amrap
-10 ground to overhead
-30 russian twists

DIENSTAG

WOD
upper body gymnastic strength
12′ emom
-5-6 strict tempo pull ups @3011
-5 strict handstand push up/10 pike push ups
-20“ l-sit/tuck hang

metcon
3×4′ amrap / 2′ rest
-10 one arm db thruster
-10 alt db snatch
-20 double under

ENDURANCE
6 rounds for time
-4 lengths farmers walk
-30 air squats
-15/15 single arm db push press
-10 burpee to target

BASIC
modul III – basic lifts

MITTWOCH

WOD
„Testing Week“
Back Squat
5.4.3.3.3
build to a 3 rep max and record your last weight
2′ rest

metcon
3 rounds for time
-40 wall ball shots
-20 push ups

ENDURANCE
15′ amrap
-35 jumping jacks
-15 kb swings
-10 kb reverse lunges
-5 burpee
5′ rest
15′ amrap
-10 plank to push ups
-15 db snatch
-10 db goblet squat
-5 burpee over db

DONNERSTAG

WOD
weightlifting
10′ emom
 -2 hang power snatch

metcon
12′ emom
-12 hang muscle snatches
-25 sit ups
-max reps lat burpees

ENDURANCE
40′ – 40“ on / 20“ off
-strict press
-box step ups
-single arm devil press
-ab-mat sit up

BASIC
modul IV – gymnastics

FREITAG

WOD
„Testing Week“
Strict Press
5.4.3.3.3
build to a 3 rep max and record your last weight
2′ rest

metcon
5 rounds for time
-12 kb deadlift
-15 kb russian swings
-6 pull ups

SAMSTAG

Saturday Madness

SONNTAG

WOD
in Teams of 2
for time – time cap 35′
-200 wall ball shots
1′ rest
-150 db snatch
-100 partner sit ups
1′ rest
-100 burpee over db
-75 partner sit ups
1′ rest
-150 weighted box step ups
-50 partner sit ups

BASIC
modul V – kettlebells

Triller Crossfit | X

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