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WORKOUT OF
THE DAY | Kw 7

MO DI MI | DO FR SA SO
MONTAG
WOD

[Hypertrophy Cycle Week 6/6]
Strength
3 sets:
8 Deadlifts
12 close Grip Push Ups
90-120sec REST btw. sets 

MetCon
10 Rounds for time: 
2 alt. single arm DB-Devils Press 
4 alt. single arm DB-Overhead Lunges 
6 lateral Burpees over DB

GYMNASTICS

Skill: 
Butterfly Swing / Butterfly Pull Up 

Strength:
3 sets: 
30 alt. Wall Facing Handstand Shoulder Taps / Pike Shoulder Taps 
30 V-Ups 
20sec Ring Support Hold + 20sec Ring Dip Hold 

Assistance: 
100 Ring Rows

HYROX Engine

40min AMRAP: 
800m Run 
25 Wall Ball Shots
15 Burpee Broad Jumps 
1min REST 
800m Run 
25 DB-Lunges (Goblet) 
15 double DB-Deadlifts 

1min REST STRENGTH BALANCE

40′ for quality
a1) 8/8 Lateral Lunges
a2) 6 Nordic Ham-Curls
rest as needed
b1) 6 DB-Press + 6 DB-Push Press
b2) 5 Tempo Pull Ups (5sec ecc.)
rest as needed
c1) 10 Plank Walkouts
c2) 20 V-Ups
rest as needed

DIENSTAG
WOD

[Hypertrophy Cycle Week 6/6]
Skill
Ring Dip / Kipp. Ring Dip

MetCon 
EMOM x 20: 
(1): x Ring Dips 
(2): 20-30 contralateral Arch Ups
(3): 20 banded Hollow Lat Pull Downs
(4): REST

ENDURANCE

EMOM x 10: 
(1): max. cal. Erg in 45sec
(2): max. alt. single DB-Hang Clean and Jerks in 45sec
2min REST
EMOM x 10: 
(1): max. Wall Ball Shots in 45sec
(2): max. Wall Ball Sit Ups in 45sec
2min REST
EMOM x 10: 
(1): max. alt. DB-Snatches in 45sec
(2): max. Burpee Box Jump Over in 45sec

HYROX Strength

Power:
5 sets: 
5/5 Russian Step Ups 
5 High Box Jumps 

Strength Endurance
4 sets: 
20m heavy Reverse Sled Drag / Sled Push
20m Slam Ball Roll in Push Up Position
21 Ring Rows

Grip
3 x 1min Pinch Grip Hold (DBs / Plates)

BASIC

Lower Strength + Upper Accessory

MITTWOCH
WOD 

[Hypertrophy Cycle Week 6/6]
Strength
Option A: 
in 30min complete: 
20 Chin Ups 
40 pronated Pull Ups 
60 frontrack Reverse Lunges 
(Split work / sets as you like) 

Option B: 
in 30min complete: 
20 banded Pull Ups 
30 banded Chin Ups 
60 frontrack Reverse Lunges 
(Split work / sets as you like) 

 MetCon

„Metabolic Booster“ 
30sec ON / 30sec OFF x 7:
max. Bar Facing Burpees over Bar

HYROX Engine

6 x 5min AMRAP – 90sec REST btw. sets: 

[Flow: A-B-C-D-C-B-A]

A
50m Reverse Sled Drag 
max. cal. Erg in remaining time

B
30 Wall Ball Shots 
30 Wall Ball Lunges 
max. Russian KB-Swings in remaining time

C
AMRAP: 
Burpee Broad Jumps

STRENGTH BALANCE

40′ for quality
a1) 8/8 Rear foot elevated Split Squats @3010
a2) 15 banded Hamstring Curls
rest as needed
b1) 10 double DB-Bent over Reverse Flys
b2) 5 supinated Pull Ups @5010
rest as needed
c1) 20 Russian Sit Ups
c2) 20 Arch Ups (slow)
rest as needed

DONNERSTAG

WOD 

[Hypertrophy Cycle Week 6/6]
Skill
Cluster (Squat Clean Thruster)

MetCon
12min AMRAP: 
1-2-3-4…
Cluster 40/25kg
+ 4 Kipping Pull Ups 
+ 24 Double Under

 Power Hour

Strength
4 sets: 
6 touch and go Deadlifts @1-2RIR
10/10 double KB-Reverse Lunges

Upper Endurance
EMOM x 12:
(1): 5/5 Single arm Ring Rows
(2): 6-12 Push Ups

Finisher
for Quality:
50 weighted hanging Leg Raises (w/ Wall Ball)

Endurance

3 x 5min ON / 1min OFF:
100 Single Under
20 alt. DB-Snatches
10 alt. DB-Devils Press
max. cal. Erg in remaining time
+
3 x 5min ON / 1min OFF:
30 Wall Ball Shots
20 Burpees 2 Target
max. Shuttle Runs in remaining time [7,5m=1 Rep]

BASIC

entfällt 

 

FREITAG

WOD

[Hypertrophy Cycle Week 6/6]
Strength
3 x 8 Backsquats (heavier than last week) 

MetCon
Every 2min x 10: 
[alternate btw. A & B]
A
12 alt. DB-Snatches 
+ max. Toes 2 bar (until min 1:45)

B
30/21cal. Erg

 STRENGTH BALANCE

40′ for quality
a1) 5 paused Barbell Thruster @33X1
a2) 8 Romanian Deadlifts @3010
rest as needed
b1) 8 Floor Press @2020
b2) 20 empty Barbell Curls
rest as needed
c1) 20 Plate Russian Twists
c2) 30sec Hollow Hold
rest as needed

SAMSTAG

WOD

[Hypertrophy Cycle Week 6/6]
Strength
3 sets: 
8 Barbell Strict Press (heavier than last week) 
max. reps empty Barbell Bicep Curls

MetCon

5 x 3min AMRAP – 90sec REST btw.: 
30 Airsquats 
15 Power Cleans (35/25kg)
max. lateral Burpees over Bar in remaining time
(Goal: hit same number each round)

SONNTAG

WOD

[In Teams of 2]
for time:
10 Rounds (YGIG)
30 Wall Ball Shots
20 Burpee Box Jump over
10 Synchro Sit ups with WB (hand over WB each rep)

ENDURANCE

[Teams of 2]
40min AMRAP:
100cal. Erg
100 KB Swings 24/16kg
100cal. Erg
100 Box Step over unloaded
100cal. Erg 
100 Burpees