WOD
strength
4 rounds for quality
-10/10 split stance double db deadlift
-10/10 bulgarian split squats
90“ rest after each round
metcon
for time
25-20-15-10
-double db box step over
-double db strict press
STRENGTH BALANCE
40′ for quality
a1) 6 paused double kb front squat @33X1
a2) 6 mixed grip strict pull up (change grip after each rep)
60“ rest
b2) 6/6 rear foot elevated romanian deadlift @3010
b2) 10/10 db push press @20X0
60“ rest
c1) 20“ tuck hang (kees to chest)
c2) 30/30“ single arm kb hold (tough!)
60“ rest
WOD
skill
-kipping pull up
metcon
20′ amrap
buy in: 60 burpees to target
into amrap rounds
-6 pull ups
-12 air squats
-24 double unders
ENDURANCE
18′ emom
1st: 10-15 cal erg
2nd: 8-12 burpees
3rd: 15 box jumps
3′ rest
18′ emom
1st: 10-15 cal erg
2nd: 15-20 wallball shots
3rd: 15-20 alt. db sntaches
BASIC
modul II – presses
WOD
strength
4 rounds for quality
-10/10 single arm db row
-10/10 single arm db floor press
90“ rest after each round
metcon
4 rounds
3′ amrap
-10/10 single arm db push press
-10/10 single arm db front rack lunges
-20 v-ups
1′ rest
STRENGTH BALANCE
40′ for quality
a1) 6/6 front rack barbell split squat @3010
a2) 6 pendlay row @2010
60“ rest
b1) 8 barbell glute bridge @2011
b2) 8 zombie press @2010
60“ rest
c1) 10/10 banded oblique twist
c2) 30“ isometric hold in bear crawl position
60“ rest
WOD
skill
hang power snatch
metcon
teams of 2
u go – I go
10 rounds for time (5 each)
-6 hang power snatches
-16/13 cal erg
ENDURANCE
5 rounds
3′ amrap
buy in: 20/15 cal erg
then
-7 burpees
-amrap single arm db thruster
1′ rest
3′ amrap
buy in: 20/15 cal erg
then
-7 burpees
-amrap single arm db hang snatch
1′ rest
BASIC
modul III – basic lifts
WOD
strength
4 rounds for quality
-5-10 strict ring dips
-5-10 strict pull ups
2′ rest
metcon
12′ amrap
-21 kb swings
-15 push ups
-9 burpee box jumps
STRENGTH BALANCE
40′ for quality
a1) 8/8 landmine reverse lunge
a2) 8/8 single arm landmine row @2010
60“ rest
b1) 8 landmine romanian deadlift @3010
b2) 8/8 straight leg seated landmine press @2010
60“ rest
c1) 10 alt landmine rotations (empty bar) @2020
c2) 5/5 landmine sit ups (empty bar)
60“ rest
WOD
strength
4 rounds for quality
-10/10 single leg hip thrust
-10/10 single leg pistol squat (variation)
90“ rest
metcon
10 rounds for time
-5 double db deadlift
-5 double db hang power clean
-25 double unders
Trabrennstrasse 2c, 1020 Wien
