WOD
metcon
8×20″/10″ each exercise:
-ring rows
-kb swings
-push ups
-sit ups
-push presses
1′ rest between the exercises
assistance
4x 15“ l-hang
90“ rest between sets
endurance
for reps:
20′ amrap
-5 pull ups
-10 hand release push ups
-30 russian twists
then
20′ amrap
-10 ring rows
-20 push ups
-30 squats
basic strength & technique
modul V – kettlebells
WOD
strength
16′ emom:
odd – 5-8 pull ups
even – 5-8 ring dips
go strict as long as possible
metcon
12′ amrap:
-6 pendlay rows 30/45kg
-8 floor presses 30/45kg
-10 air squats
endurance
teams of 2 – 45′ amrap:
-100 box jumps
-100 db snatches
-100 push ups
-100 sit ups
-100 kb swings
rest of the time – amrap burpee pull ups
basic strength & technique
modul I – squats
metcon
16′ emom:
1st – 6 power cleans
2nd – 10/15 cals erg
3rd – 6 natural leg extensions
4th – 60 double unders
basic strength & technique
modul II – presses
WOD
metcon
for time:
12-11-10-…..-1
-ring dips
1-2-3-…..-12
-pull ups
emom 3 burpees
asssitance
3 rounds of:
-40 resistance band biceps curls
-40 resistance band arm extenisons with
take rest as you need
basic strength & technique
modul III – basic lifts
WOD
strength
16′ emom:
odd – 5-8 back squats
even – 5-8 deadlifts
metcon
for time:
-50 wallball shots
-25 burpee pull ups
-50 wallball shots
basic strength & technique
modul IV – gymnastics
saturday madness
WOD
metcon
20′ amrap:
-4 db/kb thrusters
-6 toes to bar
-25 double unders
endurance
for reps:
20′ amrap
-5 pull ups
-10 hand release push ups
-30 russian twists
then
20′ amrap
-10 ring rows
-20 push ups
-30 squats
Trabrennstrasse 2c, 1020 Wien