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
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
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
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)
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
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
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
Trabrennstrasse 2c, 1020 Wien
