WORKOUT OF
THE DAY | Kw 33

MO DI MI | DO FR SA SO
MONTAG

WOD
strength
5×5 box squat
2′ rest

metcon
12′ amrap
-15 kb american swings
-30 air squats
-45 double unders
goal: 6 rounds +

DIENSTAG

WOD
strength
5×5 (weighted) pull ups
2′ rest

metcon
4 rounds
3′ amrap
-400m run (or 400m erg)
-amrap *
1′ rest

*1st: alt. single arm db hang snatches
2nd: alt. single arm db hang clean and jerk
3rd: alt. single arm db devils press
4th: alt. single arm db hang squat cleans

ENDURANCE
10′ emom
even: 10/7 cal erg + amrap kb swings
odd: rest
into
10′ emom
even: 10 burpees + amrap goblet squats
odd: rest
into
10′ emom
even: 10/7 cal erg + amrap v-ups
odd: rest
into
10′ emom
even: 35 double unders + amrap push ups
odd: rest

BASIC
modul III – basic lifts

Strength Balance
(self coached Info @ Zoneacademy

MITTWOCH

WOD
skill
kipping toes to bar

8′ emom
x toes to bar
x is a number you can in perform every minute

metcon
5 rounds
90“ amrap
-12 wallball shots
-12 kb deadlift
-max distance shuttle run
30“ rest

STRENGTH BALANCE

AST – Aerobic Strength Training
(self coached Info @ Zoneacademy)

DONNERSTAG

WOD
strength
5×5 z-press
2′ rest

metcon
teams of 2
split as you like
3 rounds for time
-50/40 cal erg
-40 double db push press
-30 double db weighted box step over
TC 20′

ENDURANCE
3 rounds
3′ amrap
-18/15 cal erg
-amrap double unders
1′ rest
3′ amrap
-18/15 cal erg
-amrap box step ups
1′ rest
3′ amrap
-18/15 cal erg
-amrap russian twist
1′ rest

BASIC
modul IV – gymnastics

FREITAG

WOD
skill
power snatch

metcon
„isabel“
for time:
30 snatches

accessory:
3 rounds
-15-20 bicep curls
-15-20 banded tricep extensions
-15-20 reverse flys
rest as short as possible btw. exercises
90“ rest btw. rounds

STRENGTH BALANCE

AST – Aerobic Strength Training
(self coached Info @ Zoneacademy)

SAMSTAG

WOD
strength
5×5 sumo deadlift
2′ rest

metcon
for time
21-15-9-9-15-21
-double kb front squats
-burpees

SONNTAG

WOD
teams of 2
35′ amrap
-1000m row
-90 deadlifts
-80 hand release push ups
-70 box jumps
-60 v-ups
-50 burpees over bar
-40 thruster
-30 strict pull ups
use the same weight for all barbell movements

ENDURANCE
4000/5000m row

every 400/500m
– 6 burpees over the rower
– 6/6 db clusters

BASIC
modul V – kettlebells

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