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WORKOUT OF
THE DAY | Kw 12

MO DI MI | DO FR SA SO
MONTAG

WOD
Spring Cycle Week 3/6

Strength
5 x 3 Reps
One and a Quarter Backsquats
2min REST btw. sets

MetCon
For time
3 Rounds:
15 Box Jumps
10 Toes 2 Bar
directly into
3 Rounds:
15 Box Jump Over
20 V-Ups

Cooldown:
Jog for 800m

STRENGTH BALANCE
40min for Quality
a1) 10 Barbell Romanian Deadlifts @2020
a2) 5 partner assisted Nordic Curls @3010
60sec REST
b1) 10 DB-Strict Press @2010
b2) 10/10 single arm DB-Row @2010
60sec REST
c1) 30sec weighted plank
c2) 10 side plank rotations/side (slow)
60sec REST

BASIC
Modul 3 – basic lifts

DIENSTAG

WOD
Spring Cycle Week 3/6

Strength
6 x 3 Reps
tempo Strict Press @31X1

MetCon
EMOM x 20:
(1): 15/12cal. Erg
(2): 20 Wall Ball Shots
(3): 50 Double Under (or 50sec max. Double Under)
(4): REST
[each round should be challenging

ENDURANCE
In Teams of 2
[YGIG]
10min AMRAP:
100 burpees (splitted)
+ max cal. Erg in remaining time
3min REST
10min AMRAP:
150 wall ball shots (splitted)
+ max cal. Erg in remaining time
3min REST
10min AMRAP:
200 Russian KB-Swings
+ max cal. Erg in remaining time

BASIC
Module 4 – gymnastics

MITTWOCH

WOD
Spring Cycle Week 3/6

Strength
6 x 3 Reps
paused Deadlifts (1sec Hold at 10cm above floor)

MetCon
5 Rounds for time:
200m Run
9 Power Cleans 40/25kg
9 Burpees over Bar (lateral)

ENDURANCE

STRENGTH BALANCE
40min for Quality
a1) 10/10 banded Box Step Ups
a2) 20/20sec Copenhagen Plank
60sec REST
b1) 8/8 Single arm Floorpress
b2) 20 banded Lat Pull Downs
60sec REST
c1) 40sec Plank
c2) 40sec max. Pike Leg Lifts over object
60sec REST

DONNERSTAG

WOD 
Spring Cycle Week 3/6

Strength
4 sets:
6/6 Bulgarian Split Squats
20 banded Hamstring Curls
90sec REST btw. sets

Gymnastic Strength
EMOM x 20:
(1): 4-6 strict HSPU / Pike Push Ups
(2): 20-30 alt. V-Ups
(3): 10-20sec Ring Support Hold
(4): REST

POWER HOUR
Part A
Backsquat Extreme Cluster
[In teams of 2 – YGIG, one works, other rests]
max. Reps @80% of 1RM Backsquat
max. Reps @70% of 1RM Backsquat
max. Reps @60% of 1RM Backsquat
max. Reps @50% of 1RM Backsquat
max. Reps @40% of 1RM Backsquat

Part B
4 sets:
10 double DB/KB-Incline Bench Press (on Wall Ball)
10 double DB/KB-Curls
10 Explosive Push Ups (or clapping)
25 banded Face Pulls

Part C
(on your own)
3 sets:
50m heavy af Farmers Walk (unbroken)
30/30sec Side Plank
max. strict hanging leg raises

ENDURANCE
Min 00:00-10:00
3 Rounds for time:
25/20 cal Erg
20 alt. DB-Snatches
Min 10:00-18:00
8min AMRAP:
1-2-3-4 …
DB Goblet Squat
Burpee Box Jumps (not over)
2min REST
Min 20:00-30:00:
For time:
200 Double Under / 400 Single Under
100 Wall Ball Shots
Min 30:00-40:00
10min AMRAP:
400m Run
directly into
max cal erg in remaining time

BASIC
Module 5 – kettlebells

FREITAG

WOD
Spring Cycle Week 3/6

Strength
1 x max. effort (max. Reps) Strict Pull Ups / Partial Pull Up Tryout
+
5 x 10 banded Pull Ups

MetCon
15min AMRAP:
2 Reps DB-Complex per Side
4 Burpee Shuttle Runs [1 Burpee after 8m]
6 Kipping Knee 2 Elbow

*DB-Complex (w/ 1xDB):
1 DB-Deadlift (suitcase) + 1 DB-Power Clean + 1 DB-Frontsquat + 1 DB-Thruster + 1 DB-Shoulder 2 Overhead

STRENGTH BALANCE
40min for Quality
a1) 10 banded Spanish Squats @2020
a2) 8/8 banded Donkey Kicks
60sec REST
b1) 3×5 Reps banded Chin Ups
b2) 3×5 Reps Strict Press (Barbell)
60sec REST
c1) 10sec Hollow Hold + 10 Hollow Rocks + 10sec Hollow Hold + 10 V-Ups
60sec REST

SAMSTAG

WOD
Spring Cycle Week 3/6

MetCon
5 Rounds for time:
800m Run
30 Russian KB-Swings 32/24kg
30 Box Jumps

SONNTAG

WOD
[Teams of 2 – YGIG Style]
Every 2min x 20:
8 Wall Ball Shots
8 Deadlifts
8 Power Cleans
8 Shoulder 2 Overhead
max. cal. Erg in remaining time
*switch partner after 2min window

ENDURANCE

[Teams of 2 – YGIG Style]
40min AMRAP:
50 Box Jumps
50cal. Erg
50 KB-Swings (russian)
50cal. Erg
50 Kipp. Knee 2 Elbow
50cal. Erg
50 Wall Ball Shots
50cal. Erg
50 Burpees
50cal. Erg