HOTLINE: +43 (1) 3616 800
4,9 Sterne auf Google Rezesionen
4.9/5

WORKOUT OF
THE DAY | Kw 10

MO DI MI | DO FR SA SO
MONTAG

WOD
Spring Cycle Week 1/6

Strength
4 x 5 Reps
paused Backsquats (2sec Hold at bottom)

MetCon
27-21-15-9
Toes 2 Bar
Burpees 2 Target

STRENGTH BALANCE
40′ for Quality:
a1) 8/8 double DB/KB-Russian Step Ups
a2) 8/8 double DB/KB-single Leg RDLs
60sec REST
b1) 8/8 Single arm Floor Press
b2) 8/8 Single arm Renegade Rows
60sec REST
c1) 1min max. contralateral Arch Ups
c2) max. banded Hollow Plank
60sec REST

BASIC
Modul 2 – presses

DIENSTAG

WOD
Spring Cycle Week 1/6

Strength
4 x 5 Reps
tempo Strict Press @31X1

MetCon
3 sets:
200m Run
10 double DB-Hang Power Cleans
3 Wall Walks
then 2min REST
3 sets
200m Run
10 double DB-Shoulder 2 Overhead
6 Kipping Pull Ups

ENDURANCE
Every 2min x 21:
(1): 300/250m Row / 600/500m Bike
(2): 5 KB-Goblet Squats + 10 KB-Swings + 15 KB-Goblet Squats
(3): 10 Push Ups + 20 Reverse Lunges

BASIC
Module 3 – basic lifts

MITTWOCH

WOD
Spring Cycle Week 1/6

Strength
4 x 5 Reps
paused Deadlifts (1sec Hold at 10cm above floor)

MetCon
3x3min AMRAP (1:30min REST btw.):
50 Double Under (Cap at 30sec)
20m double DB/KB-Walking Lunges*
max. strict Pull Ups in remaining time

*1st round: farmers
2nd round: frontrack
3rd roun: overhead

ENDURANCE
40min AMRAP:
50 V-Ups
40 alt. DB-Snatches
30 Burpee Box Jumps (not over)
20 alt. DB-Devils Press
10

*Every 4min complete:
30/22cal. Erg
[starting at 00:00]

STRENGTH BALANCE
40′ for Quality:
a1) 8/8 explosive Unilateral Landmine Press alt landmine reverse lunge
a2) 10/10 explosive Unilateral Landmine Rows
60sec REST
b1) 8/8 Single Leg Landmine Lunges
b2) 8/8 Single Leg Landmine Glute Bridge
60sec REST
c1) 30 alt. Landmine Roatations
c2) max. effort Good Morning Hold @1xKB
60sec REST

DONNERSTAG

WOD 
Spring Cycle Week 1/6

Conditioning Workout
EMOM x 40:
(1): 14/10 cal. Erg
(2): 15 KB-Sumo Deadlift High Pulls
(2): 15/10 Push Ups
(3): 12 Single DB-Box Step Over

*Goal: Complete each movement in under 40 seconds (RPE 6/10)

POWER HOUR
Part A:
4 sets:
10 unbroken TnG Deadlifts @heavy
15 Russian KB-Swings @heavy
90sec REST btw. sets

Part B:
3 sets:
8-12 Ring Dips
30 alt. V-Ups
max. effort Ring Rows @though angle

Part C:
100 banded Tricep Pushdowns
100 banded Pull Aparts
100 banded Curls

ENDURANCE
EMOM x 10:
(1): 12 Deadlifts + 9 Hang Power Cleans + 6 Push Jerks 50/30kg
(2): 30sec max. Bar Facing Burpees over Bar
3min REST
EMOM x 10:
(1): 16-22 Wall Ball Shots
(2): 30sec max. Double Under
3min REST
EMOM x 10:
(1): 3 double DB-Devils Press + 6 double DB-Thruster
(2): 30sec max. Toes 2 Bar

BASIC
Module 4 – gymnastics

FREITAG

WOD
Spring Cycle Week 1/6

Strength
1 x max. effort attempt Strict Pull / Partial Pull Up
+
3 x 10 banded Pull Ups

MetCon
10 Rounds for time
12 Wall Ball Shots
12/10 cal. Erg

STRENGTH BALANCE
40´ for Quality:
a1) 12 Wide Stance KB-Squats @2020 (KB btw. legs)
a2) 30sec D-Ball Bearhug Carry
60″ Rest
b1) 10 Seesaw DB-Floor Press @2020
b2) max. set banded strict Chest 2 Bar Pull Ups (min. 10 Reps)
60″ Rest
c1) 30 Russian Twists @1xKB
c2) 30sec Mountain Climbers (fast)
60″ Rest

SAMSTAG

WOD
Open WOD 24.2
t.b.a.

Let’s crush The Open 2024 together!

SONNTAG

WOD
TEAMWORKOUT [Teams of 2]:
(YGIG-Style)
10min AMRAP:
55 Deadlifts 70/50kg
55 Wall Ball Shots

3min REST

10min AMRAP:
30 Box Jumps
30cal. Erg
30 DB-Hang Cluster (switch arm after 5 Reps)

3min REST

10min AMRAP:
60 Double Under
6 alt. Single arm Devils Press
6/6 single arm DB-Push Press
12 single DB-Thruster (DB-in Frontrack in front of your chest)

ENDURANCE

TEAMWORKOUT [Teams of 2]:
(YGIG-Style)
3 x 10min AMRAP:
Buy In: 800m Run (together)
then AMRAP:
20 synchro Plate Ground 2 Overhead
20 synchro Plate Overhead Lunges
20 synchro Burpees 2 Plate
100 Single Under (each)

3min REST btw. AMRAPs