WOD
strength
4×10/10 reverse front lunges
90″ rest
metcon
6 rounds – 20″ on / 40“ off:
-thrusters
into
6 rounds – 20″ on / 40“ off:
-row
STRENGTH BALANCE
40′ for quality
a1) 10 paused double kb front rack squats @22X1
a2) 8/8 split stance romanian deadlift with pulse
a3) 16 alt. db/kb strict press (one db/kb stays overhead)
a4) 10 single arm kb row @2011
a5) 20 hollow rocks + 10“ hollow hold
60“ rest between each exercise
WOD
skillwork
clean & jerk
10′ emom:
2 clean & jerk
metcon
4 rounds for time:
-10 hang power clean
-10 lateral burpees
ENDURANCE
7′ amrap
-7 push ups
-14 goblet squats
3′ rest
7′ amrap
-7 burpee box jumps
-14 kb american swings
3′ rest
7′ amrap
-7/7 kb snatch
-14 kb frontrack lunges
3′ rest
7′ amrap
-7 burpee deadlift
-14 double unders
BASIC
modul IV – gymnastics
WOD
strength
4×10 bent over rows
90″ rest
metcon
for time:
10-9-8-7-6-5-4-3-2-1
-pull ups
-double db/kb push presses
finisher
3′ amrap
-russian twists
STRENGTH BALANCE
40′ for quality
a1) 8/8 bak rack split squats @3010
a2) 8/8 single leg landmine romanian deadlift @3010
a3) 8/8 half kneeling landmine press @2010
a4) 8 yates row @3010
a5) 10 alt. barbell windshield wipers
60“ rest between each exercise
WOD
strength
4×10 glute bridges
90“ rest
metcon
20′ emom:
1st: 20 weighted box step ups
2nd: 10/8 cal echo bike
3rd: 20 double db/kb frontrack squats
4th: max rep burpees
5th: rest
ENDURANCE
for time:
-100 double unders
-90 plate ground to overhead
-80 sit ups
-70 burpees
-60 plate overhead lunges
-50 ring rows
-40 cal ergo
-30 push ups
-20 heartbeat squats
-10 single arm devil presses
BASIC
modul V – kettlebells
WOD
skillwork
4×10 floor presses
90“ rest
metcon
for time:
100 double unders
into
21-15-9
-double db snatch
-toes to bar
into
1000/800m row
into
9-6-3
-devil press
-toes to bar
into
100 double unders
20′ timecap
STRENGTH BALANCE
40′ for quality
a1) 10 alt. db/kb box step ups (low box)
a2) 8/8 rear foot elevated romanian deadlift @3010
a3) 8-10 strict ring dips
a4) 5 weighted supinated grip strict pull ups
a5) 10 hanging strict straight leg raises
60“ rest between each exercise
WOD
strength
pistols
metcon
5 rounds for time:
-10 alt. pistols
-10 handstand push ups
-20 air squats
-20 push ups
assistance
3 rounds:
-20 banded face pulls
-20 band pull aparts
WOD
team WOD
5 rounds in teams of 2:
-30 cal echo bike
-20 sync goblet squat
-15 sync kb swings
-10 sync alt. kb snatches
-10 alt burpee box jumps
finisher
3/3 2/2 1/1
kb get ups
increase weight by decreasing reps
ENDURANCE
4 rounds:
-10 burpee pull up
-20 double kb deadlift
-30 double unders
into
2000/1600m row
into
4 rounds:
-10 toes to bar
-20 double kb lunges
-30 double unders
into
100/80 cal echo bike
timecap: 40′
BASIC
modul I – squats
Trabrennstrasse 2c, 1020 Wien
