WOD
strength
12′ emom:
even – 8 push presses
odd – 2l bear crawl
(advanced – handstand walk)
metcon
for time:
21-15-9
-kb russian swings
-push ups
3‘ rest
then
21-15-9
-kb swings
-pull ups
time cap – 14′
endurance
6 rounds e6mom:
-30 wallball shots
-20 burpees
-10 pull ups
basic strength & technique
modul V – kettlebells
WOD
metcon
for time:
3 rounds of
-20 front squats 25/40kg
-10 bar facing burpees
3′ rest
then
3 rounds of
-20 wallball shots
-10 burpees
assistance
4′ foam rolling
endurance
for reps:
20′ amrap
-10 alt db snatches
-10 burpees
-10/10 one arm db push press
-20 squats
into
20′ amrap
-5/5 one arm devil press
-30 double unders
-10/10 one arm db thruster
-40 mountain climbers
basic strength & technique
modul I – squats
strength
4 rounds:
-8/8 one leg deadlifts
-30“/30“ glute bridge hold
2′ rest between the exercises
metcon
2 rounds of 1’ on/1’ off:
1st – max cals erg
2nd – amrap 5 air squats + 5 burpees
3rd – amrap 10 plate ground to overhead + 20 russian twists
this is intensity work – go fast!
basic strength & technique
modul II – presses
WOD
metcon
25′ for movement quality:
-3 neg. handstand push ups
(10“ down / 15“ rest betw. reps)
-15 v-ups + 45“ hollow hold
-3/3 kb get ups
-40“ static T hold on the floor
assistance
3×6/6 kb bottom up presses
basic strength & technique
modul III – basic lifts
WOD
metcon
20’ amrap for constant pace:
-20 cal erg
-20 goblet squats
-5 wall walks
-3/3 kb get ups
basic strength & technique
modul IV – gymnastics
outdoor training
WOD
metcon
3 rounds for time:
-3 rounds big block run
2′ rest
finisher
complete 4′ wall supported handstandhold in as less sets as possilble
endurance
6 rounds e6mom:
-30 wallball shots
-20 burpees
-10 pull ups
Trabrennstrasse 2c, 1020 Wien
