HOTLINE: +43 (1) 3616 800
4,8 Sterne auf Google Rezesionen
4.8/5

WORKOUT OF
THE DAY | Kw 10

MO DI MI | DO FR SA SO
MONTAG

WOD
strength
4 rounds of:
-12/12 db/kb z – press
@more reps & heavier then last week
-12 pull ups
90“ rest

metcon
12′ amrap
6-8-10-12..
-wallball shots
-5 burpees
-10 sit ups

ENDURANCE
in teams of 2 – 35′ amrap
-40 jumping lunges
-40 presses
-20 partner sit ups
-40 burpees
-40 kb american swings

DIENSTAG

WOD
strength
4 rounds of:
-12/12 db/kb bulgarian split squats
-14 db/kb romanian deadlifts
@more reps & heavier then last week
90“ rest

metcon
16x 45“ on/15“ off
1st – kb russian swings
2nd – box jumps
3rd – strict press
4th – v-ups

MITTWOCH

WOD
strength
4 rounds of:
-12/12 one arm db/kb bent over db row
-45“ amrap push ups in
@more reps & heavier then last week

metcon
for time:
20-15-10-5
-db/kb thruster
-burpees
-10 chin ups

ENDURANCE
35′ amrap
-10 box jumps
-20 burpees
-30 presses
-40 lunges
-50 sit ups

DONNERSTAG

WOD
strength
4 rounds of:
-12/12 single leg hip thrusts
-14 kb/db goblet squats
@more reps & heavier then last week
90“ rest

metcon
2 rounds for time:
9-6-3
-one arm man maker
-down ups
-plate sit ups

ENDURANCE
15′ amrap
1-2-3-4-5-…
burpee pull ups
2-4-6-8-10-..
goblet squats
10-20-30-40-50-…
weighted box step ups
2′ rest
15′ amrap
1-2-3-4-5-…
double db devils press
2-4-6-8-10-..
weighted lunges
10-20-30-40-50-…
down ups

FREITAG

WOD
strength
4 rounds of:
-12/12 db/kb floor press
-12/12 db/kb renegade rows on a plate or box
@more reps & heavier then last week
90“ rest

metcon
4 rounds for
-15 push ups
-15 goblet squats
-15 burpee ground to overhead

 

 

SAMSTAG

SATURDAY MADNESS

SONNTAG

Team WOD
5 rounds for time in teams of 2
-50 cal erg
-50 thruster
-50 burpees
-50 kb russian swings
-50 v-ups