WOD
skillwork
ring muscle up
12′ emom:
1st – 15-25“ ring support hold
2nd – 5-8 kip swings
3rd – 15-25“ ring dip hold
4th – 3-5 transitions on low rings
metcon
3 rounds for reps:
-1′ max rep air squats
-1′ max rep v-ups
-1′ max cal row
-1′ plank
1′ rest
ENDURANCE
for reps:
12′ amrap
-10 burpees to plate
-20 ground to overhead
-30 russian twists
into
3′ amrap
-jumping squats
into
12′ amrap
-10 burpees to plate
-20 ground to overhead
-30 russian twists
into
3′ amrap
-jumping lunges
STRENGTH BALANCE
4-5 rounds for quality
then
a1) 5-6 romanian deadlift into barbell row
a2) 8-10 glute bridge floor press
a3) 12-16 alternating front rack lunges
a4) 10-12 barbell roll outs
rest 60“ between exercises
WOD
strength
every 30“ x 10:
-3 sumo deadlift @85%
focus on standing up explosive!
metcon
for time:
12-10-8-6-4-2
-power cleans
-10 toes to bar
increase weight for cleans every round
finisher
accumulate:
-300m single arm kb overhead carry/arm
BASIC STRENGTH & TECHNIQUE
modul II – presses
ENDURANCE
for time:
-100 cal row
e3mom – 10 burpee over rower
then
-200 double unders
e2mom – 10 burpees to target
then
-100 kb swings
emom – 5 burpee tuck jumps
WOD
strength
4 rounds of:
-12 double kb/do push press
-max rep push ups
90“ rest between rounds
metcon
emom:
-4 burpees + 4 thrusters
-5 burpees + 5 thrusters
-6 burpees + 6 thrusters
…
continue this pattern until you can’t finish the round anymore,
take 2′ rest and start again with 3 burpees + 3 thrusters,
goal for the second round is to come as far as in the first round
finisher
accumulate:
-120“ l hang
STRENGTH BALANCE
45′ amrap for quality
then
a1) 8-10 single arm 10-month position db press/arm @2020
a2) 8-10 db torso row/side @20X1
a3) 12 single arm kb front rack squat @30X1 (switch arm each round)
a4) 30 perfect crwal shoulder taps alternating
take rest between exercises! don’t treat this as a metcon!
WOD
metcon
for time:
-40 db one arm shoulder to overhead
-40 box jumps
-30 alt. db snatches
-30 weighted box step ups
-20 one arm devil press
-20 burpee box jumps
-10 one arm overhead squats
-10 box jump overs (without touching the box)
BASIC STRENGTH & TECHNIQUE
modul III – basic lifts
WOD
strength
every 30“ x 10:
-2 back squats @85%
focus on standing up explosive!
metcon
7 rounds for time:
-10/12 cal row
-6 double kb clean
-6 double kb front squats
BASIC STRENGTH & TECHNIQUE
modul IV – gymnastics
WOD
skillwork
kipping pull up
metcon
25′ emom:
1st – 8-12 kipping pull ups
2nd – 2-4 wall walks
3rd – 30 double unders
4th – 60“ plank
5th – rest
WOD
skillwork
squat snatch
metcon
4′ amrap:
-3 squat snatches
-6 overhead lunges
-20 lateral jumps over bar
2′ rest
repeat!
finisher
3 rounds of:
-8/8 kb one leg deadlift
-20 band pull aparts
ENDURANCE
10 rounds for time:
-500/400m ergo
-30 db snatches
1′ rest
Trabrennstrasse 2c, 1020 Wien