WORKOUT OF
THE DAY | Kw 49

MO DI MI | DO FR SA SO
MONTAG

WOD
strength

4 rounds of:
-16 reverse lunges
2′ rest
increase weight each set

metcon
5 rounds for time:
-16 wallball shots
-12 sumo deadlift high pulls
-8 toes to bar
tc – 16′

ENDURANCE
teams of 2 – for time:
-400 double unders
-300 squats
-200 kb swings
-100 burpees
tc – 40′
team members can split the work as they like

DIENSTAG

WOD
metcon
for time:
buy in – 45 burpees
then
3 rounds of
-60 kb swings
-40 push ups
-20 pull ups
buy out – 45 burpees

assistance
3 rounds of:
-max reps db bent over row
-max reps db skull crusher
90“ rest
go to muscle failure each round!

BASIC STRENGTH & TECHNIQUE
modul V – kettlebells

ENDURANCE
8′ amrap
-8 wallballs
-8 burpees
-8 weighted sit ups
2′ rest
8′ amrap
-8 box steps
-8 burpees
-8 weighted leg raises
2′ rest
8′ amrap
-8 kb swings
-8 burpees
-8 jack knifes

MITTWOCH

WOD
skillwork
power clean + hang power clean

8 rounds of:
-1 power clean + 2 hang power cleans
increase weight each set
go every 75“

metcon
12′ amrap:
3-6-9-12 …
-deadlifts 80/100kg
-box jump step down

ENDURANCE
teams of 2 – for time:
-400 double unders
-300 squats
-200 kb swings
-100 burpees
tc – 40′
team members can split the work as they like

DONNERSTAG

WOD
skillwork
handstand push up

4′ emom
-1-5 stict handstand push ups
1′ rest
4′ emom
-5-8 kipping handstand push ups

metcon
for time:
21-15-9
-kb russian swings
-push ups
-weighted lunges 10/15kg
1′ rest
15-12-9
-kb russian swings
-push ups
-weighted lunges 10/15kg
1′ rest
12-9-6
kb russian swings
push ups
-weighted lunges 10/15kg
increase the weight for the russian swings each round

BASIC STRENGTH & TECHNIQUE
modul I – squats

ENDURANCE
8′ amrap
-8 wallballs
-8 burpees
-8 weighted sit ups
2′ rest
8′ amrap
-8 box steps
-8 burpees
-8 weighted leg raises
2′ rest
8′ amrap
-8 kb swings
-8 burpees
-8 jack knifes

FREITAG

WOD
metcon
4 rounds of 3′ on/ 3′ off:
-20 goblet squats
-16 kb cleans
-12 kb snatches
-max burpees
try to hit the same amount of burpees each round!

assitance
3 rounds of:
-10 dragon flags on floor (5/0/1/0)
60“ rest

SAMSTAG

WOD
Saturday Madness

 

SONNTAG

WOD
metcon
for time:
10-9-8…1
-double kb/db shoulder to overhead
-50 double unders

finisher
3 rounds of:
-45“ wall sit
-10 jumping lunges
-10 jumping squats
90“ rest

BASIC STRENGTH & TECHNIQUE
modul III – presses

ENDURANCE
teams of 2 – for time:
-400 double unders
-300 squats
-200 kb swings
-100 burpees
tc – 40′
team members can split the work as they like

Triller Crossfit | X

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