WORKOUT OF
THE DAY | Kw 40

MO DI MI | DO FR SA SO
MONTAG

WOD
1′ front squat hold with empty bar
30“ deadhang

3 rounds:
-10/10 one leg hip thrusts
-10 scapula pull ups
-10 scapula push ups“

strength
3×10 front squat from floor
90′ rest between rounds

metcon
for time:
-210 double unders
-70 pull ups

STRENGTH BALANCE
gymnastic focus
10′ emom
-5/5 uneven ring rows @2010
-5/5 unven push ups @2010
2′ rest
10′ emom
-10-14 alt. russian box step up
-20“/20“ sinlge leg hip thrust
2′ rest
10′ emom
-10-16 alt. single leg toes to bar
-30“ wall facing handstand hold

DIENSTAG

WOD
warm up
3 rounds:
-5 downdog to push up
-10 pike ups
-15 down ups

strength
4 supersets:
-6 sitting strict presses
-max rep ring rows
90“ rest

metcon
for time:
21-15-9
-push presses @40/60kg
-lateral burpees

assistance
tabata:
-ring support hold
-shoulder v-raises

BASIC
modul V – kettlebells

ENDURANCE
4 rounds of
-10 burpees over dk/kb
-20 db/kb thrusters
-30 v-ups
-40 cal row
2′ rest between rounds

MITTWOCH

WOD
warm up
3 rounds:
-10 pass throughs
-5 paused overhead squats with technic stick
-10 v-ups

skillwork
-squat snatch

8′ emom
-1 hang squat snatch + 1 squat snatch

metcon
12′ amrap.
3-6-9-12-…
-overhead squat @30/50kg
-toes to bar

STRENGTH BALANCE
4 super sets each
-10/10 single leg landmine lunge @20X0
-30“ weighted wall sit
90′ rest
-10/10 single arm landmine press @2010
-5-10 strict pull ups @2010
90′ rest
-10 kb romanian deadlifts @3010
-10-15 banded leg extension on ghd
90′ rest
-10/10 side plank rows
-60“ plank

DONNERSTAG

WOD
warm up
10 jefferson curls

3 rounds:
-10 paused romanian kb deadlift
-20 banded lat pull downs
-30“ plank

strength
3×5 deadstop deadlift + 5 touch and go deadlift
90“ rest between rounds

metcon
3 rounds for time:
-21 deadlift @60/90kg
-15 box jumps
-9 handstand push ups

BASIC
modul I – squats

ENDURANCE
12′ amrap
-12 wallball shots
-12 ground to overhead
-12 lunges
-24 russian twists
(use wallball for every exercise)
2′ rest
10′ amrap
-10 american swings
-10/10 shoulder to overhead
-10 goblet squats
(use kettlebell for every exercise)
2′ rest
8′ amrap
-8 deadlifts 40/60kg
-8 evil wheels
-8 lateral burpees
(use barbell for every exercise)

FREITAG

WOD
warm up
3 rounds:
-5 airsquats + 5 jumpsquats
-5/5 windmill
-10/10 db suitcase deadlift

metcon
for time:
buy in – 50 wallballs
into
5 rounds of
-12/15 cal row
-30 db snatches @15/22,5kg
into
buy out – 50 wallball shots

assistance
50 db one arm overhead reverse lunges

BASIC
modul II – presses

SAMSTAG

WOD
warm up
3 rounds:
-20 russian swings
-3 wallwalks
-40“ active hang

strength
12′ emom.
1st – 5-8 strict pull ups or 1 legless rope climbe
2nd – 30“-50“ wallfacing handstand hold
3rd – rest

metcon
Kettlebell DT
5 rounds for time:
-12 double kb deadlift
-9 double kb clean
-6 double kb shouder to overhead

assistance
-100 bandpull aparts for time

SONNTAG

WOD
warm up
1′ frontrack hold with empty bar
1′ overhead hold with empty bar

3 rounds:
-5 clean pulls
-5 high hang power clean
-5 push press

skillwork
power clean & jerk

metcon
for time:
-30 clean and jerk @40/60kg
3′ rest
7 rounds
-10 push ups
-15 air squats
-20 sit ups

ENDURANCE
40′ amrap:
-100 double unders
-75 kb swings
-50 goblet squats
-25 burpees over kb

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