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WORKOUT OF
THE DAY | Kw 13

MO DI MI | DO FR SA SO
MONTAG

WOD 
Spring Cycle Week 4/6

Strength
6 x 2 Reps
One and a Quarter Back Squat
go every 2 Min

Metcon
3 Rounds for Time:
-30 Wall Ball Shots
-20 Toes to Bar
-10 Burpee Box Jump Over

STRENGTH BALANCE
40min for Quality
a1) 10 Heel elevated dbl DB/KB Front Rack Squat @30X0
a2) 8/8 Gorilla Rows @2010
60sec REST
b1) 8/8 Split Stance DB/KB RDL with Pusle
b2) 10 reps DB/KB Shoulder Press @21X1
60sec REST
c1) 10 Single Veg v-ups + 10 Crunches + 20“ Hollow Hold
c2) 15 Banded Oblique Crunch
60sec REST

BASIC
Modul 1 – squats

DIENSTAG

WOD
Spring Cycle Week 4/6 

Strength
3x 10 Reps
Strict Press (normal Tempo)
go every 3 Min

Metcon
16Min EMOM
(1) 15/12 cal Erg
(2) 8/8 DB Snatch 22,5/15
(3) max reps Pull Ups
(4) Rest

ENDURANCE
E5MOM x4
-20 Wall Ball Shots
-10 Burpee to Target
-20 Cal Erg
-10 Box Jumps
adjust Reps so you have around 60Sec Rest
into
E5MOM x4
-20 cal Erg
-10 V-Ups
-20 KB Swings
-10 Burpee Push Ups
adjust Reps so you have around 60Sec Rest

BASIC
Module 2 – presses

MITTWOCH

WOD
Spring Cycle Week 4/6

Strength
3×10 Reps Deadlift (no Pause)

go every 3MIN

Metcon
12′ AMRAP
-9 Hang Power Snatch 35/25kg
-12 Push Up Burpee Over Bar
-15 Air Squats

STRENGTH BALANCE
40′ for quality
a1) 5/5 Front Rack Barbell Split Squat/Leg @20X1
a2) 10 Bent over Barbell Row @21X1
Rest as needed
b1) 8 RDL @3010
b2) 10/10 Single Arm DB Press @20X1
Rest as needed
c1) 15 DB Sit ups
c2) 5 slow hanging Tuck ups
Rest as needed

DONNERSTAG

WOD 
Spring Cycle Week 4/6 
4 sets:
-8/8 Bulgarian Split Squats
-12 heel elevated Glute Bridges
90 Rest between each set

Gymnastic Strength
EMOM x 20:
(1): 6-8 strict HSPU / Pike Push Ups
(2): 30sec banded Hollow Plank
(3): 30sec Active Hang
(4): REST

POWER HOUR
„Silverback“
Part A
5 Sets
-10 Barbell Bent Over Row @20X0
-10/10 Half Kneeling Single Arm Banded Lat Pull Down
2 Min Rest

Part B
4 Sets
-5-10 Banded Wide Grip Strict Pull Ups @2110
-15 DBL KB Shrugs @21X1
90 Sec Rest

Part C Accessory
3 Sets
-12 Lateral Raise @3010 (lighter weight + full ROM)
-60 Sec Farmers Carry tough load
90 Sec Rest

ENDURANCE
Teams of 2
40′ amrap – i go you go
-20 Single DB Devil Press
-30 DB Goblet Squats
-40 Push Ups
-50 cal Erg
-40 Sit Ups
-30 Burpees
-20 Single DB Thruster
2Min Rest after each full Set

BASIC
Module 3 – basic lifts

FREITAG

WOD
Spring Cycle Week 4/6 
1 x max. effort (max. Reps) Strict Pull Ups / Partial Pull Up Tryout
+
>3 Reps: 4 x 50% of max. set
<3 Reps: 4 x 200% of max. set (banded)

Metcon
For Time
5 Rounds for Time
-10 Single DB Hang Clean and Jerk
-20 Single DB Overhead Lunge
-40 Double Under / 30“ Practice

STRENGTH BALANCE
40min for Quality
a1) 10/10 weigted Box Step up (low box)
a2) 15-20 Barbell Curls @2010
60sec REST
b1) 10 Yates Deadlift (no touch DL) @2010
b2) 15-20 Push Ups (hardest version you can do)
60sec REST
c1) 30“ dbl KB Rack Carry
c2) 10 Dragon Flags @3010
60sec REST

SAMSTAG

WOD
Spring Cycle Week 4/6 

For Time
-400m Run/Erg
-21 Shoulder to Overhead 40/25kg
-21 Burpee Over Bar
-400m Run/Erg
-15 Thruster 40/25kg
-15 Burpee Over Bar
-400m Run/Erg
-9 Cluster (Squat Clean+Thruster) 40/25Kg
-9 Burpee Over Bar
-400m Run/erg

SONNTAG

WOD
In Teams of 2 (i go – you go)
6 Min Work / 1 Min Rest x6 Sets
-20 Cal Erg 
-20 Toes To Bar/V-Ups
-20 Box Jumps
-30 Push Ups
-30 Russian KB Swings
-max Wall Ball Shots in remaining time
Score= Total WB Reps

ENDURANCE

„Mean Machine
in Teams of 2 (i go you go on Erg)
40 Min Work for max Calories
-Erg
E4MOM both Team Partner perform
-10 Synchro Burpee
-15 Synchro Air Squats
Score = Erg Calories