WOD
strength
4×6 deadlift
@4010
2′ rest
metcon
12‘ amrap
-2 double db devils press
-4 double db weighted box step ups
-6 box jumps
STRENGTH BALANCE
40′ for quality
a1) 8/8 front foot elevated double kb front rack split squat @3010
a2) 10 weighted glute bridges @2011
a3) 10/10 single arm db tricep extensions
a4) 16 alt. seated db hammer curls @2010
a5) 10 alt. single leg v-ups + 20“ hollow hold
60“ rest between each exersice
AST – Aerobic Strength Training
(self coached Info @ Zoneacademy)
WOD
skill
handstand hold/walk
metcon
8’ amrap
-30 burpees
-60 wallball shots
-max cal erg
2’ rest
repeat
ENDURANCE
7′ amrap
-100 wallball shots
-rest of time max cal erg
3′ rest
7′ amrap
-80 tuck ups
-rest of time max cal erg
3′ rest
7′ amrap
-60 push ups
-rest of time max cal erg
3′ rest
7′ amrap
-40 burpees
-rest of time max cal erg
BASIC
modul III – basic lifts
Strength Balance
(self coached Info @ Zoneacademy
WOD
strength
4×6 push press
@40X0
2′ rest
metcon
2 rounds for time
-800m run
-25 pull ups
STRENGTH BALANCE
40′ for quality
a1) 10 alt. landmine reverse lunge
a2) 8 landmine romanian deadlift @3010
a3) 8/8 half kneeling landmine press
a4) 8/8 single arm bent over landmine row @2010
a5) 10 alt. landmine rotations @3010
60“ rest between each exercise
AST – Aerobic Strength Training
(self coached Info @ Zoneacademy)
WOD
strength
4×6 back squat
@40X1
2′ rest
metcon
16’ emom
even: 50 double unders
odd: 4 hang power cleans + 6 alternating front rack lunges
ENDURANCE
20′ amrap
12-14-16-…
cal erg
after each set one round of cindy
-5 pull ups
-10 push up
-15 air squats
3′ rest
20′ amrap
12-14-16-…
cal erg
after each set one round of
-5 double db push press
-10 double db front squat
-15 down ups
BASIC
modul IV – gymnastics
Strength Balance
(self coached Info @ Zoneacademy)
WOD
strongman strength
16’ emom
1st: 6 heavy d-ball over shoulder
2nd: 40“ farmers hold
3th: 10 heavy db snatches
4th: rest
metcon
in teams of 2
14′ emom
-for max calories
partner a: max cal erg
partner b: 10 burpees
change every minute
STRENGTH BALANCE
40′ for quality
a1) 8/8 lateral lunge goblet style
a2) 8/8 crossbody kb romanian deadlift @3010
a3) 8/8 single arm seated straight leg kb press @2010
a4) 10 banded pronated pull ups
a5) 30“ shoulder taps in bear crawl position
60“ rest between each exercise
AST – Aerobic Strength Training
(self coached Info @ Zoneacademy)
WOD
strength
4×6 strict pull up
@4010
2′ rest
metcon
for time
18-15-12-9-6-3
-deadlift
-toes to bar
WOD
team workout
for time in teams of 3
2 rounds for time
-100 cal erg (1 partner plank)
-100 thruster (1 partner dead hang)
-100 burpees (1 partner wall sit)
ENDURANCE
21′ emom
45“ work/15“ rest
1st: row
2nd: sit ups
3rd: db snatches
into
21′ emom
45“ work/15“ rest
1st: row
2nd: burpee box jumps/steps
3rd: db clean and jerk
BASIC
modul V – kettlebells
Trabrennstrasse 2c, 1020 Wien
