[Mixed Cycle Week 3/4]
Strength 5-5-3-3-1-1
„Weighted“ Pullups
(high Quality!)
MetCon
4 Rounds for max reps:
1min double DB-Power Cleans
1min Plate Overhead Lunges
1min Erg 1min Box Jump Overs
1min Rest
STRENGTH BALANCE
40′ for quality
a1) 8/8 Back Rack Reverse Lunge
a2) 5-8 Supinated (banded) Strict Pull Ups @21X0
Rest as needed
b1) 8 Stiff Leg Deadlift @3010
b2) 8 DB Floor Press @20X1
Rest as needed
c1) 20 Plate Russian twists
c2) 30“ weighted Plank
Rest as needed
BASIC – Module V
Kettlebell
WOD
[Mixed Cycle Week 3/4]
Strength Strict Press
15min to build up to a heavy double of the day
MetCon
For time:
27-21-15-9-3
Barbell Front Squats
Russian KB Swings
3 Wall Walks
ENDURANCE
Part A)
10min AMRAP
Buy In: 30/21cal. Erg
AMRAP:
10 American KB-Swings @24/16kg
8 Box Jump over w/ Step Down
6 Knees to Elbow
48 Double Under
2min REST
Part B)
10min AMRAP
Buy In: 30/21cal. Erg
AMRAP:
10 Double DB Push Press
12 Burpee to Target
14 Air Squat
16 Single Leg V-Ups
2min REST
Basic – Module I
Squats
WOD
[Mixed Cycle Week 3/4]
Strength
4-4-4-4-4
Tempo Deadlifts @32X1
MetCon
For time:
Run 400m
then
4 Rounds of:
8 Toes-to-bar
4 single DB-Box Step-Overs
8/8 single DB Push-Press
4 single DB-Box Step-Overs then
400m Run
STRENGTH BALANCE
40′ for quality
a1) 10/10 Rear Foot elevated dbl DB Split Squats @20X1
b2) 10/10 3-Point Single Arm DB Row @20X0
Rest as needed
b1) 10 Hip Thrusts @21X1
b2) 10 DB Shoulder Press @21X1
Rest as needed
c1) 5m Seal Walk + 20“ Front leaning Rest
c2) 10/10 Straight Banded Arm Rotation
Rest as needed
WOD
[Mixed Cycle Week 3/4]
Strength
„Macho Man“
EMOM x 10:
3 Power Clean + 3 Frontsquats + 3 Shoulder 2 Overhead
MetCon
12min AMRAP:
6 Deadlifts
12 Pushups
24 Lateral hops over bar
Endurance
10Min EMOM
(1): max. cal. Erg in 45sec
(2): max. Single DB-Hang Clean and Jerks in 45sec
2min REST
10Min EMOM
(1): max. Wall Ball Shots in 45sec
(2): max. Wall Ball Sit Ups in 45sec
2min REST
10Min EMOM
(1): max. alt. DB-Snatches in 45sec
(2): max. Burpee Box Jump Over in 45sec
Power Hour
Part A)
Rack Pull
6 min to build up to a Heavy Weight
(approximately around your 1RM Deadlift)
then perform 1 rep every 30 sec
x10 Sets
Part B)
15-12-9-6-3
Density DB Floor Press @20X0
Start with a weight that feels challenging and hit the first set – rest only 20 sec and grab a lighter weight and continue until the set of 3 reps is done
3min Rest
15-12-9-6-3
Density DB Bent over Row @20X0
same process as above
Part C)
3 Sets
5 Dragon Flags @4010
into
30sec weighted Plank
2min Rest
Basic – Module II
Press
WOD
[Mixed Cycle Week 3/4]
Every 2min x 6:
3 Hang Snatches
MetCon
For time:
150 Wall Ball Shots
*every break perform:
30 Double Unders
STRENGTH BALANCE
40′ for quality
a1) 16 alt DBL DB/KBL Walking Lunge
a2) 8 Supinated Barbell Row @21X0
Rest as needed
b1) 8 DB RDL with Pulse
b2) 10 Incline DB Press (use WB for incline) @21X1
Rest as needed
c1) 10 Hanging Leg Raise @2010
c2) 15/15 KB Side Bend
Rest as needed
[Mixed Cycle Week 3/4]
Strength
Front Squat
15min to build up to a heavy double of the Day
MetCon
2 Rounds for time:
15 Burpees
20 alt. DB-Hang Clean and Jerks
20 Pullups
15 Burpees
20/20m single DB Front Rack Walking Lunges
WOD
For Time
2000m Erg as Team (4000m Bike Erg)
into 7 Rounds – i go you go
30 Wall Ball Shots 9/6kg
20 Box Jump Step Down
10 Synchro Sit ups with WB (hand over WB each rep)
20 Burpees
30 Russian KB Swings
cash out:
800m Run as Team or another 2000m Erg
TIMECAP: 40 Minutes
ENDURANCE
Teamworkout – Teams of 2
40min AMRAP:
Partner A:
10 DB-Snatches + 10 Burpees over DB + 10 Box Jumps
Partner B:
max. cal. Erg
*every 5min (starting at 00:00)
you do 20 synchro Sit Ups
Trabrennstrasse 2c, 1020 Wien
