WORKOUT OF
THE DAY | Kw 21

MO DI MI | DO FR SA SO
MONTAG

WOD
strength
4×6 deadlift
@4010
2′ rest

metcon
12‘ amrap
-2 double db devils press
-4 double db weighted box step ups
-6 box jumps

STRENGTH BALANCE
40′ for quality
a1) 8/8 front foot elevated double kb front rack split squat @3010
a2) 10 weighted glute bridges @2011
a3) 10/10 single arm db tricep extensions
a4) 16 alt. seated db hammer curls @2010
a5) 10 alt. single leg v-ups + 20“ hollow hold
60“ rest between each exersice

AST – Aerobic Strength Training
(self coached Info @ Zoneacademy)

DIENSTAG

WOD
skill
handstand hold/walk

metcon
8’ amrap
-30 burpees
-60 wallball shots
-max cal erg
2’ rest
repeat

ENDURANCE
7′ amrap
-100 wallball shots
-rest of time max cal erg
3′ rest
7′ amrap
-80 tuck ups
-rest of time max cal erg
3′ rest
7′ amrap
-60 push ups
-rest of time max cal erg
3′ rest
7′ amrap
-40 burpees
-rest of time max cal erg

BASIC
modul III – basic lifts

Strength Balance
(self coached Info @ Zoneacademy

MITTWOCH

WOD
strength
4×6 push press
@40X0
2′ rest

metcon
2 rounds for time
-800m run
-25 pull ups

STRENGTH BALANCE
40′ for quality
a1) 10 alt. landmine reverse lunge
a2) 8 landmine romanian deadlift @3010
a3) 8/8 half kneeling landmine press
a4) 8/8 single arm bent over landmine row @2010
a5) 10 alt. landmine rotations @3010
60“ rest between each exercise

AST – Aerobic Strength Training
(self coached Info @ Zoneacademy)

DONNERSTAG

WOD
strength
4×6 back squat
@40X1
2′ rest

metcon
16’ emom
even: 50 double unders
odd: 4 hang power cleans + 6 alternating front rack lunges

ENDURANCE
20′ amrap

12-14-16-…
cal erg
after each set one round of cindy
-5 pull ups
-10 push up
-15 air squats
3′ rest
20′ amrap
12-14-16-…
cal erg
after each set one round of
-5 double db push press
-10 double db front squat
-15 down ups

BASIC
modul IV – gymnastics

Strength Balance
(self coached Info @ Zoneacademy)

FREITAG

WOD
strongman strength
16’ emom
1st: 6 heavy d-ball over shoulder
2nd: 40“ farmers hold
3th: 10 heavy db snatches
4th: rest

metcon
in teams of 2
14′ emom
-for max calories
partner a: max cal erg
partner b: 10 burpees
change every minute

STRENGTH BALANCE
40′ for quality
a1) 8/8 lateral lunge goblet style
a2) 8/8 crossbody kb romanian deadlift @3010
a3) 8/8 single arm seated straight leg kb press @2010
a4) 10 banded pronated pull ups
a5) 30“ shoulder taps in bear crawl position
60“ rest between each exercise

AST – Aerobic Strength Training
(self coached Info @ Zoneacademy)

SAMSTAG

WOD
strength
4×6 strict pull up
@4010
2′ rest

metcon
for time
18-15-12-9-6-3
-deadlift
-toes to bar

SONNTAG

WOD
team workout

for time in teams of 3
2 rounds for time
-100 cal erg (1 partner plank)
-100 thruster (1 partner dead hang)
-100 burpees (1 partner wall sit)

ENDURANCE
21′ emom
45“ work/15“ rest
1st: row
2nd: sit ups
3rd: db snatches
into
21′ emom
45“ work/15“ rest
1st: row
2nd: burpee box jumps/steps
3rd: db clean and jerk

BASIC
modul V – kettlebells

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