FORGE l [Week 4/4]
Strength:
5 Supersets:
6 Backsquats @1RiR
12alt. unloaded Lunges
MetCon:
300m Run
21 KB Swings
21 Sit Ups
21 Burpee over KB
21 Sit Ups
21 KB Swings
300m Run
HYROX ENGINE
AMRAP 40
50/40cal. Erg
4 Wall Wlaks
12 Toes to Bar
16alt. DB Snatches
20m dbl. KB Farmer Carry
1min REST
STRENGTH BALANCE
40min For Quality
A1) 8-10 Heel Elevated Goblet Squats
A2) 10/10 Half Kneeling KB Chop
1 min REST
B1) 10 Arnold Press
B2) 10/10 Single Leg Glute Bridge
1 min REST
C1) 12 DB Lateral Raises
C2) 12 Reverse Crunches
1 min REST
Gymnastics
Pull Ups
FORGE l [Week 4/4]
Strength:
5 Supersets:
6 Strict Press
4-6 Strict Chest to Bar Pull Ups
MetCon:
EMOM x 20
X Pull Ups
X Push Ups
X Air Squats
RX: 5/10/15
Int.: 3/7/10
SC: 5 Banded Pull Ups/ 5 (kneeling) Push Ups/ 7 Air Squats
ENDURANCE
4 x 9min AMRAPs w/ 1min REST
(1):
12/10cal. Erg
12 Burpee to Target
7 Pull Ups
(2):
170m Run
15 Wall Ball Shots
13 Sit Ups
(3):
12/10cal. Erg
10 Toes to Bar
12KB Swings
(4):
5/5 KB Snatches
5/5 KB Push Press
30 Double Unders
HYROX STRENGTH
Part A:
5 Sets
5 Rep Floor Press
Part B:
3 Sets:
10 Heel Elevated Goblet Squats
8/8 Farmer Hold Reverse Lunges
Part C:
500-400-300-200-100m Erg (C2Bike x2)
1min REST btw.
FORGE l [Week 4/4]
Strength:
Strength:
4 x 1+1 Power Snatch + Hang Squat Snatch
3 x 1 Hang Squat Snatch
MetCon:
AMRAP 7
3 Power Snatch
6 Burpee over Bar
Gewicht: 40/30kg
STRENGTH BALANCE
40min For Quality:
A1) 10/10 Single Leg Romanian Deadlifts
A2) 8/8 Curtsy Step Downs
1min REST
B1) 12 Lu Raises
B2) 12 DB Hammer Curls
1min REST
C1) 10 Banded Face Pulls + External Rotation
C2) 8/8 Hip Airplanes
1min REST
HYROX ENGINE
8 x 4min ON / 1min OFF
(1):
170 m Run
10 Renegade Rows w/ Push Up
Max. Wall Ball Shots /
(2):
15/12cal. Erg
10alt. Devil Press
Max. Sit Ups
(3):
70 Double Unders`/ 140 Single Unders
20 Walking Lunges
Max. cal Erg
WOD
FORGE l [Week 4/4]
Strength:
4 Supersets:
1 x 6 Barbell Floor Press @RPE8,5
3 x 6 Barbell Floor Press (Back 0ff Sets)
After each set Floor Press 8/8 Single Arm DB Row
MetCon:
AMRAP 12
10 Toes to Bar
10alt. DB Snatches
20cal. Erg
POWER HOUR
Part A:
E2MOM x 8
3 Frontsquats
Part B:
4 Sets
12 DB Lateral Raises
20 Banded Pull Aparts
8/8 Banded Lat Pryer
Part C:
10-9-8-7-6-5-4-3-2-1 Empty Barbell. Bizeps Curls
1-2-3-4-5-6-7-8-9-10 Push Ups
ENDURANCE
500/450m Erg
170m Run
500/450m Erg
20 Burpee Broad Jump (1m)
500/450m Erg
20 Lunges
500/450m Erg
100 Wall Ball
WOD
FORGE l [Week 4/4]
Strength:
5 Supersets:
6 Romanian Deadlifts @31X1
10 Quad lean Backs
MetCon:
AMRAP 15
70 Double Unders (120 Single Unders)
10alt. Renegade Rows (ohne Push up) @22,5/15kg
50 Wall Ball Shots @9/6kg
STRENGTH BALANCE
40min For Quality:
A1) 8 Deficite Push Ups
A2) 14alt Goblet Reverse Lunges
1min REST
B1) 12 Ring Rows
B2) 12 DB Lateral Raises
1min REST
C1) 10 DB Pullovers
C2) 20/20sec. Pallof Press Hold
1min REST
KIDS Training
Sommerpause
WOD
Functional Bodybuilding:
AMRAP 15 For max. Quality!
20 Push Ups
40 Single Unders
60sec. Hollow Hold
60sec. REST
3min REST
AMRAP 15 For max. Quality!
5/5 Single Arm Ring Row
2x 7m Reverse Sled Drag
10 Burpees
60sec. REST
TEENS Training
Sommerpause
WOD
Team of ll:
AMRAP 40
100 Hang Power Snatches
100 Push Presses
100 Sumo Deadlift High Pulls
100 Front Squats
100Cal. Erg
Gewicht: 30/20kg
Split as you Like
ENDURANCE
Team of ll:
AMRAP 12
20 Pull Ups
10/10 Single arm DB Shoulder to Overhead
*Partner A works, Partner B holds a Plank
3min REST
AMRAP 10
20cal. Erg (to share)
170m Run (together)
3min REST
AMRAP 12
10-20-30-40-… Syncro Sit ups
5-10-15-20-… Syncro alt. DB Snatches
Trabrennstrasse 2c, 1020 Wien
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