WOD
strength
5×5 box squat
2′ rest
metcon
12′ amrap
-15 kb american swings
-30 air squats
-45 double unders
goal: 6 rounds +
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
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)
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
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)
WOD
strength
5×5 sumo deadlift
2′ rest
metcon
for time
21-15-9-9-15-21
-double kb front squats
-burpees
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
Trabrennstrasse 2c, 1020 Wien
