Strength:
5 Sets:
5 Backsquats
MetCon:
4 Rounds for Time:
12/10cal. Erg
10 DB Push Press @2x 22,5/15kg
12 Box Jump Overs
HYROX ENGINE
EMOM x 42
(1): 12/10cal. Row
(2): 15 Wall Ball Shots @9/6kg
(3): 12 Burpees
(4): 16 DB Front Rack Walking Lunges
(5): 12/10cal. SkiErg
(6): REST
STRENGTH BALANCE
40min For Quality:
A1) 8-10 dbl. DB Z-Presses @30X1
A2) 10-15 DB Lateral Raises
1min REST
B1) 8-12 Supinated Bent Over Rows
B2) 10-12 dbl. DB Hammer Curls
1min REST
C1) 20-30sec. Hollow Hold
C2) 8-12 Strict Hanging Knee Raises
1min REST
Gymnastics
Pull Ups
Strength:
4 Supersets:
6 Barbell Strict Press
4-6 Pull Ups
MetCon:
EMOM x 20
(1): 15 Plate Ground to Overhead
(2): 16alt. Plate Overhead Lunges
(3): max. Burpee to Plate
(4): REST
Gewicht: 20/15kg
ENDURANCE
3 x AMRAP 10 w/ 2min. OFF
AMRAP:
500/450m Row or 400m Run
15 Barbell Movement @40/30kg*
20 Box Jump Overs
30 Double Unders
*Barbell Movement
AMRAP 1: Power Clean
AMRAP 2: Power Snatch
AMRAP 3: Thruster
HYROX STRENGTH
Strength:
10/10 Bulgarian Split Squats
10/10 KB Split Stance DL
Conditioning:
4 x 4min AMRAP / 1min Rest
15/12cal Erg
10 Heavy Wallball Shots @12/9kg
5 Burpee Pull Ups
Core:
50 Russian Twists
Strength/Skill:
Every 90sec. x 10
1 Snatch Pull + 1 Hang Power Snatch
MetCon:
AMRAP 10
2 alt. DB Snatches
2 lat. Burpee over DB double Jump
4 alt. DB Snatches
4 lat. Burpee over DB double Jump
6 alt. DB Snatches
6 lat. Burpee over DB double Jump
8 alt. DB Snatches
8 lat. Burpee over DB double Jump
…
…
…
STRENGTH BALANCE
40min For Quality:
A1) 8/8 DB/KB Front Rack Reverse Lunges
A2) 10-12 dbl. DB Romanian Deadlifts
1min REST
B1) 8-12 DB Floor Press
B2) 18alt. KB Gorilla Rows
1min REST
C1) 10-12 Weighted Dead Bugs
C2) 30-40sec. Side Plank each side
1min REST
HYROX ENGINE
[Team of ll]
90sec. ON 30sec. OFF x 21
(1): Partner A: Sled Push 7m Partner B Sled Pull 7m
(2): 170m Run Together
(3): max. Cal. SkiErg
(4): 170m Run Together
(5): max. cal. Row
(6): 170m Run Together
(7): REST
Score = Total cal.
WOD
Strength:
4 Supersets:
1 x 6 Barbell Floor Press @RPE8
3 x 6 Barbell Floor Press (Back 0ff Sets)
MetCon:
5 Rounds for time:
170m Run
10 Pull Ups
15 Wall Ball Shots
10 DB Box Step over @1x 22,5/15kg
TC: 20min
POWER HOUR
Part A
Thruster
5-4-3-2-1
Part B
EMOM x 12:
(1): 5/5 Single arm DB-Rows
(2): 6-12 Push Ups
Part C
for Quality:
50 weighted hanging Leg Raises (w/ Wall Ball)
ENDURANCE
5 x 6min. ON / 90sec. OFF
(1): AMRAP: 170m Run + 15 Burpees
(2): AMRAP: 500m Row + 20 Wall Ball Shots
(3): AMRAP: 170m Run + 20 KB Swings
(4): AMRAP: 500m Row + 15 KB Push Press
(5): AMRAP: 170m Run + 20 Box Step Overs
WOD
Strength:
4 Sets:
5 Deadlifts
MetCon:
For time:
10-9-8-7-6-5-4-3-2-1
Power Cleans @50/35kg
36 Double Under after each set
STRENGTH BALANCE
40min For Quality:
A1) 5-8 Strict Pull Ups
A2) 8-12 Ring Curls
1min REST
B1) 6-10 Deficit Push Ups
B2) 8-12 dbl. DB Arnold Presses
1min REST
C1) 5-10 Strict T2B / Hanging Knee Raises
C2) 20-30sec. Hollow Rocks
1min REST
WOD
Functional Bodybuilding:
4 rounds of
10/10 Bulgarian Split Squats
10 dbl. DB Z-Press
5/5 Box Step Ups
2min REST
MetCon:
EMOM x 8
4 Burpees + 6alt. DB Snatches + max cal. Erg
TEENS Training
12:00-13:00
WOD
Team of ll:
Buy in: 800m Run (as a team)
+
100 Rounds (YGIG):
1 Pull Up
2 alt. DB Clean and Jerk
3 Burpees
4alt. DB Bodyweight Lunges
5 Sit Ups
ENDURANCE
AMRAP 35
Buy in:
5000m Erg*
into:
AMRAP:
20 Push Ups
15 Plate Ground to Overhead @20/15kg
15 Burpee Box Jump Over
*
Row & Ski = 5000m
C2 Bike = 10000m
Assault Bike = 300cal.
EchoBike = 270cal.
Modus: Split as you like
Trabrennstrasse 2c, 1020 Wien
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