Strength
5 sets:
8 double DB-Floorpress
12 bent over Reverse Flys
max. set Push Ups (hardest version you can)
90sec REST btw. sets
MetCon
For time:
21-18-15-12-9-6-3
Burpee Pull Ups
alt. DB-Snatches
[Timecap: 20min]
GYMNASTICS
Skill:
Handstand Walk
Strength:
4 sets:
10 double DB-Z-Press
10 tempo Ring Rows
10 front leaning Push Ups
Midline:
3 sets:
10/10 weighted Side Plank Rotation
30sec Hollow Hold
30sec Gymnastic Swimming
HYROX ENGINE
10min AMRAP:
250m SkiErg
8 Burpee Broad Jumps
16 Walking Lunges
1min REST
10min AMRAP:
250m Row
8 Wallball Shots
4 Lanes Farmers Carry
1min REST
10min AMRAP:
180m Run
1 Lane Sled Push
STRENGTH BALANCE
40min for Quality:
a1) 16 alt. Reps KB-Goblet Lunge (1 Rep in front + 1 Rep back = 1)
a2) 24 banded Hamstring Curls
1min Rest
b1) 12 KB-Pinch Press (on floor)
b2) 8/8 single arm KB-Row
1min Rest
c1) 20 KB-Pull throughs
c2) 1min Arch Hold
1min Rest
Strength
5 x 5 Deadstop Deadlift w/ slow ecc.
2min REST btw. sets
MetCon
3 Rounds for time:
250m Run
180m double KB/DB-Farmers Carry
20 Burpees
ENDURANCE
For time:
1200m Run
60 Box Jump Step down
60 Burpees
800m Run
40 Knees to Elbow
40 Goblet Squats
400m Run
20 Hand Release Push Ups
20 V-Ups
Power:
EMOM x 24:
(1): 5/5 Russian Step Ups
(2): 5-8 Power Cleans
(3): 12-18cal. Row @RacePace
(4): REST
Upper Assistance:
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
banded Pull Ups
V-Ups
+
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Barbell Bent over Rows
Hollow Rocks
BASIC
Strength
Strength
10-8-6-4-2
Barbell Thruster
2min REST btw. sets
[increase weight each set]
MetCon
EMOM x 12-20:
(1): 1 Round of Cindy
(2): 15/12cal. Erg
[Cindy: 5 Pull Ups + 10 Push Ups + 15 Airsquats]
HYROX Engine
[In Teams of 2]
3 Rounds:
500m Row
100m double KB-Farmers Carry
200 Single Under
1min REST
1000m Bike
30 double DB-Thruster
50m Sled Drag
1min REST
STRENGTH BALANCE
40min for Quality:
a1) 10 Romanian Deadlifts @3011
a2) 20 Cyclist Squats (Bodyweight)
1min Rest
b1) 10 Z-Press
b2) 16 banded Pull Ups
1min Rest
c1) 30 Russian Twists
c2) 5 super slow Barbell Roll Outs
1min Rest
WOD
Skill
Bar Muscle Up / Kipping Pull Up
MetCon
Every 4min x 5:
8 double DB-Devils Press
40 Double Under (40sec Practice)
180m Run
POWER HOUR
Part A
4 sets:
3 heavy Backsquats
6 Jumping Squats (aim for max. height)
90sec REST btw. sets
Part B
50/30 Push Ups
then:
7 sets:
3 Floor Press @75%
30sec REST btw. sets
into
7 x 7 Ring Rows
1min REST btw. sets
Part C (on your own)
3 sets:
30sec Hollow Hold
30sec Arch Hold
1min Rest
ENDURANCE
EMOM x 40:
(1): 12 Airsquats + 6 Push Ups
(2): 8 Ring Rows + 6 Burpees
(3): 12 V-Ups + 6 double DB-Snatches
(4): 12 Wall Ball Shots + 6 Burpee Box Jumps
(5): easy Erg
BASIC
Strength
WOD
4 sets:
20 alt. Backrack Barbell Reverse Lunges
8/8 single DB-Strict Press
90sec REST btw. sets
MetCon
4 x 3min ON / 1min OFF:
10 Toes 2 Bar
10/10 single DB-Hang Clean and Jerks
max. single DB-Box Step over in remaining time
STRENGTH BALANCE
40min for Quality:
a1) 6/6 front foot elevated Split Squats (+10sec ISO Hold at 1/2 pos. after last Rep)
a2) 3 Glute Bridge Walkouts
1min Rest
b1) 10 Barbell Strict Press + max. Push Press
b2) 10 Barbell Pendlay Rows
1min Rest
c1) 30/30sec weighted Side Plank
c2) 1min max. Reps Hollow Rocks
1min Rest
KIDS Training
Freitag 15:00
WOD
F U N C T I O N A L B O D Y B U I L D I N G
EMOM x 40:
(1): 12 double DB/KB-Push Press
(2): 12 double DB/KB-Gorilla Rows
(3): 15/12cal. Erg
(4): REST
(5): 12 single DB/KB-Curls
(6): 20 V-Ups / 20 Sit Ups
(7): 15/12cal. Erg
(8): REST
TEENS Training
Samstag 12:00
WOD
[Teams of 2 – YGIG work]
Min 00:00-10:00:
100 Push Ups
+ max. alt. single arm Devils Press in remaining time
Min 10:00-13:00:
Rest
Min 13:00-23:00:
100 Frontsquats 50/35kg
+ max. Box Jumps in remaining time
Min 23:00-26:00:
Rest
Min 26:00-36:00:
100 Partner Wall Ball Sit Ups
+ max. Wall Ball Shots in remaining time
ENDURANCE
[In Teams of 2 – YGIG Style]
40min AMRAP:
50 Burpee to Plate
75cal. Erg
100 Plate Thruster 20/10kg
50 Burpee to Plate
75cal. Erg
100 Plate Overhead Walking Lunges 20/10kg
50 Burpee to Plate
75cal. Erg
100 Plate Ground 2 Overhead 20/10kg
50 Burpee to Plate
75cal. Erg
100 Plate Russian Twists 20/10kg
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