WOD
strength
12-10-8-6
deadlift
go every 3 minutes
increase weight per set
metcon
5 rounds for time
-20x shuttle run (20/15 cal machine)
-14 alt. db snatches
-7/7 db overhead lunges
Strength Balance
40′ for quality
a1) 10/10 rear foot elevated split squat @2010
a2) 10/10 torso db/kb row @2010
60“ rest
b1) 10/10 split stance romanian deadlift @20X1
b2) 10 db skull crusher @3010
60“ rest
c1) 5/5 half turkish sit up
c2) 30 front leaning rest
60“
WOD
strength
4 rounds go every 90’’
alternating
even: 20-30’’ wallfacing handstand hold
odd: 6-10 strict pull ups
metcon
4 rounds
3’ amrap
-18/15 cal erg
-15 wallball shots
-amrap double unders
1’ rest
ENDURANCE
20′ amrap
-30/25 cal erg
-25 plate ground to overhead
-20 alt plate overhead lunges
-15 russian twist per side
-100 double unders
into
20′ amrap
-30/25 cal erg
-25 air squats
-20 sit ups
-15 burpees
-10 push ups
BASIC
modul III – basic lifts
WOD
strength
12-10-8-6
strict press
go every 3 minutes
increase weight per set
metcon
for time
10-9-8-…-1
-burpee box jumps/step ups
-double db/kb front squats
-toes to bar/v-ups
Strength Balance
40′ for quality
a1) 5 dbl kb tempo front squat @33X0
a2) 5 supinated (weighted) pull up @2010
60“ rest
b1) 10 dbl kb deadlfit @3010
b2) 10/10 single arm kb shoulder press @2010
60“ rest
c1) 20 alt russian twist
c2) 30“/30“ single arm kb farmers hold
60“ rest
WOD
skill
-hang squat clean
metcon
7 rounds for time
-5 hang squat clean
-35 double unders
ENDURANCE
2 rounds
5′ amrap
-10 double db hang power cleans
-10 push ups
2′ rest
5′ amrap
-12 burpee deadlift
-12 v-ups
2′ rest
5′ amrap
-14 double db front squats
-14 pull ups
2′ rest
BASIC
modul IV – gymnastics
WOD
strength
12-10-8-6
front squat
go every 3 minutes
increase weight per set
in teams of 2
only one working
2 rounds
-25 burpees
-50 strict pull ups
-75 push ups
-100 air squats
only one working
Strength Balance
40′ for quality
a1) 10 alt front rack reverse lunge
a2) 8 pendlay row @2010
60“ rest
b1) 8 barbell romanian deadlift @2010
b2) 10 floor press @2020
60“ rest
c1) 8 strict toes to bar / straight leg raise @2010
c2) 20“/20“ side plank rotation
60“ rest
WOD
strength
12-10-8-6
bent over row*
go every 3 minutes
increase weight per set
*10-15 banded tricep extensions after each set
metcon
18′ emom
1st: 30“ max cal erg
2nd: 3 wall walks
3rd: 8 box jump over + 8 alt. db snatches
TEAM WOD
3 rounds
3′ amrap partner A:
-30/24 cal erg
-max rep burpees to target
3′ amrap partner B:
-30/24 cal erg
-max rep burpees to target
3′ amrap partner A:
-10 db renegade rows (1 row= 1 rep)
-8 double db ground to overhead
-6 double db thruster
-4 double db shoulder to overhead
-max cal erg
3′ amrap partner B:
-10 db renegade rows (1 row= 1 rep)
-8 double db ground to overhead
-6 double db thruster
-4 double db shoulder to overhead
-max cal erg
partner is resting while other is working; score: total reps/cals of team
ENDURANCE
teams of 2
only one working
20′ amrap
-100 cal assault bike
-100 db box step over
-100 single arm db push press
into
20′ amrap
-60 hand release push ups
-60 single arm devils press
-60 sit ups
BASIC
modul V – kettlebells
Trabrennstrasse 2c, 1020 Wien
