Strength:
5 Sets:
1 Strict Press + max reps Push Press
10 Ring Rows
MetCon:
For time:
24 Toes To Bar
24 Push Ups
24 KB Swings @32/24kg
1min REST
16 Toes To Bar
16 Push Ups
16 KB Swings @32/24kg
1min REST
12 Toes To Bar
12 Push Ups
12 KB Swings @32/24kg
1min REST
8 Toes To Bar
8 Push Ups
8 KB Swings @32/24kg
1min REST
HYROX ENGINE
EMOM x 40
(1): 16alt DB Goblet Lunges @22,5/15kg
(2): 15/12cal. Erg
(3): 16alt. DB Snatches @22,5/15kg
(4): max. Burpee ober DB
(5): REST
STRENGTH BALANCE
40min For Quality:
A1) 12 DB Romanian Deadlifts @31X1
A2) 30sec. Glute Bridge Hold
1min REST
B1) 12-15 Ring Rows @21X1
B2) 10 Half Kneeling DB Strict Press @
1min REST
C1) 20 Dead Bugs
C2) 30sec Dead Hang
1min REST
Gymnastics
entfällt
Strength:
4 Sets:
7 Bent Over Rows
14 alt. DB Top Down Strict Presses
MetCon:
EMOM x 20
(1): 15/12cal. Erg
(2): 6-8 Devil Press @2x 22,5/15kg
(3): 50 Double Unders
(4): REST
ENDURANCE
AMRAP 18
500/450m Erg
20 Wall Balls
15 Burpees
20 Sit Ups
2min REST
AMRAP 18
400m Run
20 KB Swings
15 Box Jump Over
10 Push Presses @40/30kg
HYROX STRENGTH
Strength:
4 Sets:
5 Push Press @RPE 7
8 Pull Ups od. 10 Ring Rows
Assistance:
3 Sets:
10alt. Gorilla Rows
8 DB Floor Press
20m KB Bottom Up Carry
Finisher:
EMOM x 9
(1): max cal Erg in 40sec.
(2): max heavy Wall Balls @12/9kg
(3): REST
Strength:
Every 3min x 5
5 Frontsquats
MetCon:
AMRAP 12min
12/10cal. Erg
12 Single DB Box Step Over @22,5/15
8 Burpee Box Jumps
12 Pull Ups
STRENGTH BALANCE
40min For Quality:
A1) 10/10 DB Bulgarian Split Squats @31X1
A2) 20/20sec Single Leg Wall Sit
1min REST
B1) 12 Supinated Bent Over Row
B2) 12 DB Floor Press
1min REST
C1) 20 Heel Touches
C2) 30/30sec Side Plank
1min REST
HYROX ENGINE
AMRAP 40
1000m Run
60 Wall Balls
40 Burpees
40 Sit Ups
60 KB Swings
800m Erg
WOD
Gymnastic Strength:
EMOM x 20
(1): 30sec. Wallfacing Handstand Hold
(2): 4-8 Chin Ups
(3): 10 dbl. DB Z-Press
(4): 30sec. Ring Row Top Hold
(5): REST
MetCon:
5 Rounds for time:
12 Deadlifts
9 Hang Power Cleans
6 Shoulder to Overhead
Gewicht: 50/30kg
POWER HOUR
Strength:
Every 3min x 6
5 weighted Pull Ups
Skalierung:
6-8 Pull Ups
6-8 Box assisted Pull Ups
8-10 Ring Rows
Assistance:
Every 6min x 3
10 Barbell Pendlay Rows
12/12 Single Arm Lat Pull Down
30″ Hollow Hold
30″ Dead Hang
Power & Core Finisher:
4 rounds for Quality:
20m Heavy KB Farmer Carry (10m KB in Linker Hand/ 10m KB in rechter Hand)
6 Box Jumps
8 Ball Slams
45sec. REST
ENDURANCE
EMOM x 40
(1): 18/15 cal Erg
(2): 12alt. Devil Press @15/10kg
(3): 15 Toes to Bar
(4): 170m Run
(5): REST
WOD
Strength:
4 Sets:
7 Romanian Deadlifts @20X1
MetCon:
2 Rounds:
10 Chest to Bar Pull ups
10 Thruster @43/30kg
2min REST
1 Round:
20 Chest to Bar Pull ups
20 Thruster @43/30kg
STRENGTH BALANCE
40min For Quality:
A1) 15 Hip Thrusts
A2) 20/20sec Copenhagen Plank
1min REST
B1) 12 alt. Renegade Rows
B2) 10 Tempo Push Ups @21X1
1min REST
C1) 10 Pike Leg Lift over Object
C2) 10-20sec. Pike Lift Hold
KIDS Training
Sommerpause
WOD
AMRAP 10min
8 Backsquats @Bodyweigth
10 dbl. DB Z-Press
300/250m Erg
2min REST
AMRAP 10min
5 Strict Pull Ups
10 Push Ups + Burpee
15 KB Swings
170m Run
2min REST
AMRAP 10min
20alt. Russian Twist
20/20sec Pallof Press Hold
40-60sec. Dball/Sandbag Carry
TEENS Training
Sommerpause
WOD
Teams of ll
4 x 10min AMRAP:
Buy In: 800m Team Run
into AMRAP:
20 synchro Plate Ground 2 Overhead
20 synchro Plate Overhead Lunges
20 synchro Burpees 2 Plate
50 Double Unders / 100 Single Unders (each)
ENDURANCE
in Teams of ll:
40min AMRAP:
750m Erg
80 Walking Lunges
750m Erg
200m Farmers Carry
750m Erg
80 Burpees
Trabrennstrasse 2c, 1020 Wien
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