WOD
strength
every 90“ for 8 rounds:
-2 squat cleans + 2 front squats
metcon
5 rounds of 2′ amrap:
-8 burpee box jumps
-30 double unders
-max rep kb swings
1′ rest
STRENGTH BALANCE
4-5 sets
A1) 10 db romanian deadlifts @3010
A2) 8/8 db split spats @3010
A3) 10 db rows @2011
A4) 5/5 db turkish sit ups
60“ rest between exercises
WOD
strength
-10-8-6-4-2
strict (weighted) pull ups
10 sitting strict press between sets
metcon
for time:
20-16-12
-shoulder to overhead
-deadlift
1′ rest
16-12-8
-shoulder to overhead
-deadlift
1′ rest
12-8-4
-shoulder to overhead
-deadlift
increase weight every round
BASIC
modul I -squats
ENDURANCE
40′ amrap
-20 air squats
-15/20 cal row
-20 push ups
-15/20 cal row
-20 kb swings
-15/20 cal row
WOD
skillwork
snatch
10′ emom:
-1 muscle snatch + 1 power snatch + 1 squat snatch
metcon
for time:
-10 alt db snatch
-15 burpee over db
-20 alt db snatch
-15 burpee over db
-30 alt db snatch
-15 burpee over db
-40 alt db snatch
-15 burpee over db
-50 alt db snatch
-15 burpee over db
timecap – 15′
STRENGTH BALANCE
4-5 sets
A1) 8/8 front rack reverse lunges
A2) 10 floor presses @2010
A3) 8-10 bent over rows @2010
A4) 10 barbell roll outs @3030
60“ rest between exercises
use same weight for all exercises
WOD
skillwork
toes to bar
metcon
24′ emom
1st – 6-10 toes to bar
2nd – 10/15 cal row
3rd – 30“ wallfacing hspu
4th – 25 squats
BASIC
modul II – presses
ENDURANCE
36′ e3mom:
-20 ring rows + 20 burpees
-30 airsquats + 80 double unders
-40 american 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
BASIC
modul III – basic lifts
WOD
metcon
for time:
1000/1500m row
into
21-15-9
-pull ups
-double db/kb thurster
into
200 double unders
into
21-15-9
-one arm devil press
-one arm overhead squat
into
1000/1500m row
finisher
3 rounds:
-5 strict toes to bar
-20 russian twists
-10 v-ups
-20 russian twists
WOD
strength
4 rounds:
-10/10 split squats
-30 banded hamstring curls
metcon
16′ amrap in teams of 2:
-40 weighted box steps
-8 wallwalks
-40 burpee box jump
-8 wallwalks
switch after every rep
ENDURANCE
10 rounds for time:
-10/10 kb snatch
-10 pull ups (kipping pull up or ring row)
-10 push ups
-10/10 one arm kb oh lunges
Trabrennstrasse 2c, 1020 Wien
