WOD
strength
end of strength cycle
-5×3 back squat @20X1
build to a tough 3 reps in 5 sets
2′ rest
metcon
14′ amrap
-28 double under
-14 alt. single db box step ups
-7/7 db renegade rows
STRENGTH BALANCE
40′ for quatlity
a1) 10 heel elevated goblet squats @3010
a2) 10/10 split stance romanian deadlift @3010
a3) 10 bent over kb row @2010
a4) 10/10 half kneeling single arm db/kb press @2010
a5) 10 single leg v-ups + 10 sec hollow hold + 10 tuck ups
WOD
strength
end of strength cycle
-5×3 strict press
build to a tough 3 reps in 5 sets
go every 2:30′
metcon
4 rounds for time
-20 single arm db push press
-10 strict pull ups
-5 wall walks
finisher
-200m double kb overhead walk
ENDURANCE
teams of 2
35′ amrap – i go you go style
-150 cal erg
-100 burpees
-50 db snatch
BASIC
modul I – squats
WOD
weightlifting
10′ emom
-1 clean pull (shrug pull no high pull) + 1 power clean + 1 hang power clean
metcon
15′ emom
-10 single arm db hang power clean and jerk
-10 toes to bar
-10 cal erg
STRENGTH BALANCE
40′ for quality
a1) 14 alt. kb death march
a2) 30“ kb weighted glute bridge
a3) 10/10 banded pull hold kb press @2020
a4) 10 supinated ring rows
a5) 20 alt. kb dead bugs
WOD
gymnastic strength
end of strength cycle
-5×3 strict weighted pull up (bent over row @2010)
build to a tough 3 reps in 5 sets
go every 2′
metcon
5 rounds of
-21 wall ball shots
-18 kb swings
-15 ring rows
60′ rest between each round
finisher
accumulate
-100 banded straight arm lat pull downs in as few sets as possible
ENDURANCE
40′ total
3′ amrap each / 1′ rest
-max cal erg
-box step ups
-single under
-burpees
-kb swings
BASIC
modul II – presses
WOD
strength
end of strength cycle
-5×3 deadlift
build to a tough 3 reps in 5 sets
2′ rest
metcon
16′ amrap
2-4-6-8 …
-db snatch
-single arm thruster
-push ups
STRENGTH BALANCE
40′ for quality
a1) 16 double kb front rack reverse lunges
a2) 8/8 rear foot elevated romanian deadlift @3010
a3) 16 alt. db floor press @2020
a4) 16 alt. db/kb bent over row @2010
a5) 16 db/kb russian twists + 20“ hollow hold
GYMNASTICS
Bar Muscle Up
WOD
strength
-strict handstand push up
10′ emom
– … strict hspu/hspu from box/pike push ups
-30“ hollow rocks
metcon
20′ amrap
-5 pull ups
-15 air squats
-30 double under
WOD
core strength
15′ emom
-30“ kb front rack carry
-30“ kb farmers carry
-30“ kb pull through in bear crawl position
metcon
5 rounds for quality
-15 cal erg
-12 double kb deadlift
-9 strict toes to bar/hanging straight leg raise
-30/30“ side plank
ENDURANCE
40′ amrap
50-40-30-20-10-20-30-…
-russian swings
-double under
-box step ups
-cal erg
BASIC
modul III – basic lifts
Trabrennstrasse 2c, 1020 Wien
