WORKOUT OF
THE DAY | Kw 40

MO DI MI | DO FR SA SO
MONTAG

WOD
„Testing Week“
Deadlift
5.4.3.3.3
build to a 3 rep max and record your last weight
2′ rest

metcon
15′ emom
-20 kb swings
-10 toes to bar
-amrap burpee box jumps

STRENGTH BALANCE
40′ for quality
a1) 10 heel elevated double db/kb front squat @30X0
a2) 15 single db curls @2010
60“ rest
b1) 10/10 single leg romanian deadlift @2010
b2) 10 (deficit) push ups @2010
60“ rest
c1) 10/10 side plank crunches
c1) 20 shoulder taps in bear crawl position
60“ rest

DIENSTAG

WOD
upper body gymnastic strength
12′ emom
-5-6 strict tempo pull ups @3011
-5 strict handstand push up/10 pike push ups
-20“ supinated l-sit/tuck hang

metcon
3×4′ amrap / 2′ rest
-1-2-3-4 … wall walk
-10 alt db snatch
-20 double under
add 1 wall walk each round

ENDURANCE
5 rounds for time
-40 cal erg
-30 air squats
-20 single arm db push press
-10 burpee to target

BASIC
modul IV – gymnastics

MITTWOCH

WOD
„Testing Week“
Back Squat
5.4.3.3.3
build to a 3 rep max and record your last weight
2′ rest

metcon
3 rounds for time
-40 wall ball shots
-20 push ups

STRENGTH BALANCE
a1) 10 landmine squats @3010
a2) 8/8 landmine row @2010
60“ rest
b1) 10 landmine romamain deadlift @3010
b2) 8/8 half kneeling landmine press @2010
60“ rest
c1) 20 alt. slow mountain climber
c2) 20 plate russian twist
60“ rest

DONNERSTAG

WOD
weightlifting
10′ emom
-1 snatch deadlift + 2 hang power snatch

metcon
12′ emom
-12/10 cal erg
-12 single db box step over
-max reps single arm devil press

ENDURANCE
40′ emom
40“ on / 20“ off
-erg
-box step ups
-single arm devil press
-ab-mat sit up

BASIC
modul V – kettlebells

FREITAG

WOD
„Testing Week“
Strict Press
5.4.3.3.3
build to a 3 rep max and record your last weight
2′ rest

metcon
5 rounds for time
-12 kb deadlift
-9 kb hang power clean
-6 pull ups

STRENGTH BALANCE
40′ for quality
a1) 10 double kb reverse lunge
a2) 5 supinated strict pull up @2020
60“ rest
b1) 10/10 split stance romanian deadlift @2010
b2) 10/10 seated single arm kb press @2010
60“ rest
c1) 30“ side plank / side
c2) max reps hollow rocks
60′ rest

SAMSTAG

WOD
core stability
12′ emom
-2 alt turkish get ups
-30“/30“ single arm farmers carry
-30“ d-ball bear hug carry

metcon
20′ amrap
-4 toes to bar
-6 single arm db thruster
-36 double under

SONNTAG

WOD
in Teams of 2 – i go you go
for time – time cap 35′
-200 wall ball shots
1′ rest
-150 db snatch
1′ rest
-100 burpee over db
1′ rest
-150 db box step ups
1′ rest
-200 cal erg

ENDURANCE
in teams of 2 – i go you go
buy in 100 cal erg
into 5 rounds for time
-40 burpees
-40 kb swings
-40 goblet squat
cash out 100 cal erg

BASIC
modul I – squats

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