WOD
strength
3×10 back squat
2′ rest
metcon
5 rounds
2’ amrap
-6 double db deadlift
-5 double db hang power cleans
-4 double db front squats
1’ rest
ENDURANCE
40′ emom
40“ work/20“ rest
1st: max cal erg
2nd: kb american swings
3rd: goblet squats
4th: abmat sit ups
5th: rest
Strength Balance
40′ for quality
a1) 5 paused double kb/db front rack squat @22X1
a2) 5 wide grip (banded) strict pull ups
60“ rest
b1) 5 snatch grip romanian deadlift @3010
b2) 5 barbell floor press @2010
60“ rest
c1) 10 barbell roll out @3010
c2) 10/10 side plank rotations
60“ rest
BASIC
modul III – basic lifts
WOD
strength
3x amrap strict pull up
2’ rest
in rest period perform perform: 30’’ arch hold
metcon
3 rounds
5’ amrap
-12 burpees to target
-16 toes to bar
-24 wallball shots
-max cal erg in remaining time or max distance shuttle run
1’ rest
ENDURANCE
8′ amrap
-45 double unders
-15 plate ground to overhead
-30 plate russian twist
2′ rest
8′ amrap
-30 cal row
-15 burpees over rower
2′ rest
8′ amrap
-45 double unders
-15 plate ground to overhead
-30 plate russian twist
2′ rest
8′ amrap
-30 cal row
-15 burpees over rower
BASIC
modul IV – gymnastics
WOD
strength
3×10 deadlift
2′ rest
metcon
teams of 2
15‘ amrap
-20 thruster
-20 box jump over
-20 v-ups
split as you like
only one working
ENDURANCE
5 rounds for time
-800m run
-30 air squats
-20 down ups
TC 45′
Strength Balance
40′ for quality
a1) 8/8 front foot elevated reverse lunge
a2) 12 alt kb gorilla rows @2010
60“ rest
b1) 8/8 split stance romanian deadlift @3010
b2) 12 alt 10-month position db/kb press @2010
60“ rest
c1) 30/30“ tough kb farmers hold
c2) 20 single leg v-ups
60“ rest
WOD
skill
-double unders/crossover/double crossover
5 rounds for time
-8 db snatch left
-8m overhead lunges left
-8 db snatch right
-8m overhead lunges right
-8 shuttle run (1= 2x8m)
ENDURANCE
teams of 2
40′ amrap
-60 cal erg
-400 double unders
-60 cal erg
-300 air squats
-60 cal erg
-200 push ups
-60 cal erg
-100 burpees
BASIC
modul V – kettlebells
WOD
strength
3×10 strict press
2′ rest
in rest period perform perform: 20 banded pull aparts
20‘ emom
1st: 20 kb american swings
2nd: 12 pull ups
3rd: max cal machine
4th: rest
Score slowest round
Strength Balance
40′ for quality
a1) 6/6 back rack reverse lunges
a2) 8 bent over rows @2010
60“ rest
b1) 10 barbell glute bridge @2011
b2) 8 seated barbell strict press @2010
60“ rest
c1) 10 barbell roll outs @3010
c2) 8/8 side plank rotations
60“ rest
WOD
skill
-power clean
metcon
4 rounds for time
-400m run
15-12-9 -6
power clean
TEAM WOD
for time
-40 cal assault bike/row/ski
-100 wallball shots
-90 deadlift
-40 cal assault bike/row/ski
-80 burpees over bar
-70 c2b pull ups
-40 cal assault bike/row/ski
-60 power clean
-50 shoulder to overhead
-40 cal assault bike/row/ski
-40 alt front rack lunges
-30 thruster
-40 cal assault bike/row/ski
use same weight for all movements
ENDURANCE
for time:
-50 box steps
-50 jumping pull ups
-50 kb swings
-50 knees to elbow
-50 push press
-50 kb deadlift
-50 wallballs
-50 burpees
-50 double unders
2′ rest
repeat the workout
time cap 40′
Trabrennstrasse 2c, 1020 Wien
