WORKOUT OF
THE DAY | Kw 04

MO DI MI | DO FR SA SO
MONTAG

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)

DIENSTAG

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)

MITTWOCH

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)

DONNERSTAG

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)

FREITAG

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

SAMSTAG

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

SONNTAG

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

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