WORKOUT OF
THE DAY | Kw 21

MO DI MI | DO FR SA SO
MONTAG

WOD
strength
4×6 deadlift
@4010
2′ rest

metcon
12‘ amrap
-2 devils press
-4 db weighted box step ups
-6 box jumps

ENDURANCE
40′ amrap
30“ work/30“ rest
-50 burpees
-50 plate ground to overhead
-50 sit ups
-50 plate overhead lunges
-50 jumping pull ups
-50 plate goblet squats

DIENSTAG

WOD
metcon
5 rounds for time:
-15 burpees
-20 wallball shots
25 kb russian swings 24/32kg

finisher
durante core
5 rounds of
10 hollow rocks
10 v-ups
10 tuck ups
10“ hollow hold
1 minute rest

ENDURANCE
7′ amrap
-100 wallball shots
-rest of time max single / double unders
3′ rest
7′ amrap
-80 ground to overhead
-rest of time max sit ups
3′ rest
7′ amrap
-60 push ups
-rest of time max box jumps
3′ rest
7′ amrap
-40 burpees
-rest of time max jumping pull ups

BASIC
modul III – basic lifts

MITTWOCH

WOD
strength
4×6 push press
@40X0
2′ rest

metcon
3 rounds for time::
-1 round run
-10 pull ups
-20 strict press 15/20kg

ENDURANCE
42′ emom
40“ work/20“ rest
1st: box jumps/step ups
2nd: squat jumps
3rd: kb swings
4th: mountain climber
5th: ring rows
6th: rest

DONNERSTAG

WOD
strength
4×6 back squat
@40X1
2′ rest

metcon
16’ emom
even: 50 double unders
odd: 16 double db/kb front rack lunges

ENDURANCE
40′ amrap
30“ work/30“ rest
-50 burpees
-50 plate ground to overhead
-50 sit ups
-50 plate overhead lunges
-50 jumping pull ups
-50 plate goblet squats

BASIC
modul IV – gymnastics

FREITAG

WOD
strength
4×6 strict pull up
@4010
2′ rest

metcon
for time
18-15-12-9-6-3
-kb deadlifts
-toes to bar
-plank to push ups

SAMSTAG

Saturday Madness

SONNTAG

WOD
team workout
for time in teams of 2
2 rounds for time
-1 small round run – partner plank
-100 thruster – partner dead hang
-100 burpees – 1 partner wall sit

ENDURANCE
7′ amrap
-100 wallball shots
-rest of time max single / double unders
3′ rest
7′ amrap
-80 ground to overhead
-rest of time max sit ups
3′ rest
7′ amrap
-60 push ups
-rest of time max box jumps
3′ rest
7′ amrap
-40 burpees
-rest of time max jumping pull ups

BASIC
modul V – kettlebells

Triller Crossfit | X

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