WOD
strength
every 90“ for 8 rounds:
-2 squat cleans + 2 front squats
metcon
5 rounds of 2′ amrap:
-8 burpee box jumps
-15 wallball shots
-max rep kb swings
1′ rest
ENDURANCE
10′ amrap
2-4-6-8-10-…
-burpees
-front squats (empty bar)
2′ rest
10′ amrap
2-4-6-8-10-…
-v ups
-wallball shots
2′ rest
10′ amrap
2-4-6-8-10-…
-ring rows
-lunges
WOD
strength
-10-8-6-4-2
strict (weighted) pull ups
10 sitting strict press between sets
metcon
for time:
20-16-12
-one arm kb shoulder to overhead 20/28kg
-deadlift 50/80kg
1′ rest
16-12-8
-one arm kb shoulder to overhead 20/28kg
-deadlift 50/80kg
1′ rest
12-8-4
-one arm kb shoulder to overhead 20/28kg
-deadlift 50/80kg
BASIC
modul II – presses
ENDURANCE
15′ amrap
-1′ plank
-20 burpees
-30 kb swings
into
15′ amrap
-1′ wall sit
-20 jumping pull ups
-30 squats
into
15′ amrap
-1′ hollow hold
-20 sumo deadlift high pulls
-30 sit ups
WOD
strength
4×10 rings dips
metcon
for time
3-6-9-12-15-18-21
-plate thrusters
between rounds
-20 sit ups
-10 plate ground to overhead
ENDURANCE
10 rounds for time:
-10/10 kb snatch
-10 pull ups
-10 push ups
-10/10 one arm kb oh lunges
WOD
skillwork
toes to bar
metcon
24′ emom
1st – 6-10 toes to bar
2nd – 40“ jumping squats
3rd – 30“ wallfacing hspu/ hold 4th – 25 squats
BASIC
modul III – basic lifts
ENDURANCE
36′ e3mom:
1st – 20 ring rows + 20 burpees
2nd – 30 squats + 80 double unders
3rd – 40 kb swings + 80 mountain climbers
WOD
strength
4 rounds of:
-4 manmaker
-16 hollow rocks
manmaker:
1 renegade row + double kb clean + front squat + shoulder to overhead
metcon
4 rounds for time:
-10 hang power cleans
-15 push ups
-20 lateral jumps over barbell
WOD
SATURDAY MADNESS
WOD
strength
4 rounds:
-10/10 split squats
-30 banded hamstring curls
metcon
teams of 2 – 16′ amrap:
-40 weighted box steps
-8 wall walks
-40 burpee box jump
-8 wall walks
switch after every rep
BASIC
modul IV – gymnastics
ENDURANCE
10′ amrap
2-4-6-8-10-…
-burpees
-front squats (empty bar)
2′ rest
10′ amrap
2-4-6-8-10-…
-v ups
-wallball shots
2′ rest
10′ amrap
2-4-6-8-10-…
-ring rows
-lunges
Fischerstiege 9, 1010 Wien
