HOTLINE: +43 (1) 3616 800
4,9 Sterne auf Google Rezesionen
4.9/5

WORKOUT OF
THE DAY | Kw 24

MO DI MI | DO FR SA SO
MONTAG

WOD 
Cycle Week 4/4
Unilateral Strength
4 Sets
10 alternating Backrack Reverse Lunge
2min REST btw. sets
(put on more weight than last week)

MetCon
4 x 3min AMRAP – 1min REST btw.
200m Run
5/5 DB-Snatches @22,5/15kg+
max. Toes 2 Bar in remaining time

STRENGTH BALANCE
40min for Quality:
a1) 8/8 staggered Stance RDL (Barbell)
a2) 8 Reverse Nordics
60sec REST
b1) 8 Tempo Push Ups @3220
b2) 8 Barbell Bent over Rows
60sec REST
c1) 10 Plate Turkish Sit Ups
c2) 20 Plate Russian Twists
60sec REST

BASIC 
Module 1 – squats

DIENSTAG

WOD
Cycle Week 4/4 
Strength
Every 3min x 6:
4 Floorpress
+ 10 Single DB-Pull Over (on floor)

MetCon
Every 4min x 5:
30/25cal. Erg (2min Cap)
10 double DB-Devils Press

ENDURANCE
EMOM x 40:
(1): 2-4 Wall Walks
(2): 40sec max. Box Jump Over
(3): 8/8 single arm DB-Thruster
(4): 5 Shuttle Run [2x8m = 1]
*consistency pace – RPE: 7-8/10

BASIC
Module 2 – presses

MITTWOCH

WOD 
Cycle Week 4/4
Weightlifting 
Every 90sec x 6:
1 Power Clean
+ 2 Hang Power Clean
+ 3 Frontsquats

MetCon
10 Rounds for time:
3 Pull Ups (kipp. or butterfly)
3/3 KB-Hang Snatches
27 Double Under
[20min Timecap]

STRENGTH BALANCE
40min for Quality:
a1) 8 Banded Spanish Squats @3121
a2) 12 Banded Hamstring Curls @2020
60sec REST
b1) 8/8 lying banded Pec Flys
b2) 8/8 standing banded rear Delt Flys
60sec REST
c1) 1min Banded Hollow Plank
60sec REST

DONNERSTAG

WOD 
Cycle Week 4/4 
Gymnastic Strength
10 Min AMRAP:
max unbroken Sets of:
5 Strict Pull Up or 12 Ring Rows

MetCon
5 Rounds for time:
10 Deadlifts @90/50kg
10 Pike Push ups / strict Handstand Push Ups
200m Run

POWER HOUR
Part A
„DB-Madness“
3 sets:
15m Double DB-Lunges [suitcase hold]
9 Double DB-Man Maker
15m Double DB-Lunges [frontrack hold]
9 Double DB-Snatches
15m Double DB-Lunges [Overhead hold]
9 Double DB-Devils Press

Part B
For completion:
50 double DB-Floorpress (max. 10 Reps per set)
– every time you break:
12 weighted Turkish Sit Ups
16 banded tricep Pushdowns

Part C (on your own)
3 sets:
16 alt. KB-Pull throughs
max. sec Hollow Hold (weighted)

ENDURANCE
40min AMRAP:
40 DB-Hang Clean & Jerk (switch after 5 Reps)
30 Burpee Box Jumps (not over)
20 kipp. Leg Raises / Toes 2 Bar

Every 5min you do:
40/30cal. Erg

BASIC
Module 3 – basic lifts

FREITAG

WOD
Cycle Week 4/4 
Strength
Romanian Deadlift
9-7-5-5 Reps
Build per Set
2min REST btw. sets

MetCon
5 x 2:30min ON / 1min OFF:
2-4-6-…
Power Snatches
Overheadsquats / Backsquats
lateral Burpees over Bar
*start from the beginning each round – score: total reps

STRENGTH BALANCE
40min for Quality:
a1) 8/8 double DB-Bulgarian Split Squats
a2) 8/8 banded single Leg Romanian Deadlifts
60sec REST
b1) 8-12 Plyo Push Ups (against Box)
b2) max. Reps double DB-Strict Press
60sec REST
c1) 30/30sec Side Plank
c2) 20 Single Leg V-Ups
60sec REST

SAMSTAG

WOD
HYROX Workout
5 Rounds for time: 
30 Wall Ball Shots 9/6kg
400m Run
30 Burpee Broad Jumps
200m Farmers Carry

SONNTAG

WOD 
[Teams of 2]
8 Rounds: 
10cal. Erg (each) @Sprint Pace
5 synchro Power Clean & Jerks*
into
10 synchro Burpees over Bar
+
6 Rounds:
20 Partner Wall Ball Shots (1xWB)
10 Partner Deadlifts (heavy!)
200m Run

*One works with barbell, other works with 2xDB/KB (switch after each round)

ENDURANCE
[Teams of 2]
Buy In:
300/250cal. Erg
then:
10 Rounds (YGIG) of:
2 Wall Walks
8 alt. DB-Hang Cluster
10 lateral Burpees over DB
then:
800m Active Recovery Run