WOD
strength
testing week:
5-4-3-3-3* backs squats
2′ rest between sets
*work up to a 3RM back squat
metcon
4 rounds:
– 20 box jumps
– 10 front squats
1′ rest between rounds
STRENGTH BALANCE
40′ for quality
a1) 10 alt. goblet curtsy lunges
a2) 8/8 db/kb split stance romainan deadlifts @3010
a3) 8-10 standing arnold press @2010
a4) 16-20 alt. db hammer curls
a5) 15 anchored db weighted sit ups
60“ rest between each exercise
AST – Aerobic Strength Training
(self coached Info @ Zoneacademy)
WOD
strength
testing week:
max rep strict pull ups in 3 sets
3′ rest between rounds
metcon
3 rounds for time:
-20 db/kb snatches
-40 double unders
-20 db/kb clean and jerk
-40 double unders
ENDURANCE
every 5 minutes x 6:
-24/28 cal erg
-20 lateral burpees
-16 kb clean & jerk
BASIC
modul I – squats
Strength Balance
(self coached Info @ Zoneacademy)
WOD
weightlifting
6×2 hang squat clean
metcon
every 5 minutes x 3:
-8 power clean
-16 lateral burpees
-8 power clean
-32 lateral jumps
STRENGTH BALANCE
40′ for quality
a1) 10 double kb front rack squat @20X1
a2) 10 double kb deadlift @3010
a3) 8/8 half kneeling filly press @2010
a4) 10 supinated db bent over row @2010
a5) 10/10 side plank rotations
60“ rest between each exersice
AST – Aerobic Strength Training
(self coached Info @ Zoneacademy)
WOD
strength
testing week:
5-4-3-3-3* deadlift
2′ rest between sets
*work up to a 3RM deadlift
metcon
20-16-12-8
-toes to bar
-double db deadlift
30″ double db farmers carry between rounds
ENDURANCE
20′ amrap
4-8-12-16-20-…
-kb push press
-oh lunges
-down ups
straight into
20′ amrap
4-8-12-16-20-…
-db snatches
-goblet squats
-down ups
BASIC
modul II – presses
Strength Balance
(self coached Info @ Zoneacademy)
WOD
strength
testing week:
5-4-3-3-3* strict press
2′ rest between sets
*work up to a 3RM strict press
metcon
4 rounds – 40″ on / 20″ off:
1st: push press
2nd: handstand hold
3rd: front squats
4th: wallsit
STRENGTH BALANCE
40′ for quality
a1) 10 barbell front rack reverse lunge
a2) 8 romanian deadlift @3010
a3) 10 deficit push ups @2010
a4) 8 yates row @2010
a5) 10 single leg v-ups + 20“ hollow hold
60“ rest between each exercise
AST – Aerobic Strength Training
(self coached Info @ Zoneacademy)
GYMNASTICS
-kipping/butterfly pull ups
WOD
skill
kipping pull up
8′ emom
-5 kipping pull ups
metcon
5 rounds:
3′ amrap
-10 pull ups
-10 burpee box jumps
-row for cal in the remaining time
1′ rest
WOD
Zone.fit Team Challenge
metcon
in teams of 2 for time:
5 rounds:
-20 sync. plate ground to overhead
– 20 sync. sit ups
into
4 rounds:
-40 db snatches
-20 burpees over db
(only one is working at a time)
into
-100 sync. goblet squats
everytime you drop the db/kb: 50 double unders
buy out: 1000m row
ENDURANCE
12′ amrap
-10 burpees to plate
-20 ground to overhead
-40 russian twists
into
3′ amrap jumping squats
into
12′ amrap
-10 burpees to plate
-20 ground to overhead
-40 russian twists
into
3′ amrap jumping lunges
BASIC
modul III – basic lifts
Trabrennstrasse 2c, 1020 Wien
