MONTAG
WOD
strength
4 supersets
-8 front squats
-12 quad lean backs
90“ rest
metcon
4 rounds for time:
-8 one arm devils press
-20 abmat sit ups
-10 db overhead lunges
DIENSTAG
WOD
strength
4 supersets
-8 chin ups
-20 reverse flys
90“ rest
metcon
for time:
30-25-20-15
-kb russian swings
-8 burpees
-6 weighted box step ups
HYROX
teams of 2
switch after full rounds
10′ amrap
-12/15 cal erg
-10 juming lunges
2′ rest
10′ amrap
-3 burpees
-8 kb american swings
2′ rest
10′ amrap
-5 plate thruster
-5 plate ground to overhead
MITTWOCH
WOD
strength
4 supersets
-8 sumo deadlifts
-12 weighted lunges
90“ rest
metcon
8 rounds for time
-8 one arm db/kb thruster
-8 push ups
-8 ground to overhead
HYROX
30x 40“ work/20“ rest
1st – plank to push up
2nd – goblet squats
3rd – v- ups
4th – plate burpees
5th – kb american swings
DONNERSTAG
WOD
strength
4 supersets
-8 push press
-8/8 gorilla rows
90“ rest
metcon
5 rounds for time
-12 box jumps
-12 plate sit ups
-6/6 kb suitcase deadlifts
HYROX
6×4′ amrap/ 1′ rest
[alternate btw. A & B]
A
-30 wallball shots
-20 weighted lunges
rest of the time – amrap burpees
B
-30 strict press
-20 push ups
rest of the time – amrap burpees
FREITAG
HYROX
10x 2′ on/ 30“ off:
(A-B-A-B-..)
A
-15 wallball shots
-15 kb russian swings
then amrap burpees
B
-5 pull ups
-10 weighted lunges
then amrap double kb farmers hold
SAMSTAG
SATURDAY MADNESS
SONNTAG
TEAM WOD
in teams of 2 – only one is working
40′ amrap:
-60 cal ergo
-60 wallball shots
-1 small round run
-60 reverse curl to press
-60 burpees
-60 v-ups
