[The First Rep Cycle 3/4]
Strength:
4 Sets:
4-6 Floor Presses
6-10 Feet elevated Ring Rows
MetCon:
5 Rounds for Time:
12 Box Jump Over w/ Step Down
10 Power Clean @60/40kg
8 HSPU / Pike Push Ups
GYMNASTICS
Skill + Strength
EMOM x 40
(1): 15-20 Wall Balls
(2): 12 dbl. DB Deadlifts
(3): 10-12 Burpee over DB
(4): 2x8m Sled Push/ Reverse Sled Drag [alt. each round
(5): max. cal Erg
(6): REST
STRENGTH BALANCE
40min for quality
A1) 8/8 Cursty Box Step Downs
A2) 10/10 Single Leg Hip Thrusts
60sec REST
B1) 8–12 Ring/Bench Dips
B2) 10–12 DB Bent Over Rows
60sec REST
C1) 20–24 Alternating Dead Bugs
C2) 30–40″ Weighted Plank
60sec REST
[The First Rep Cycle 3/4]
Strength:
4 Sets:
4-6 Deadlifts
10-12 weighted Hanging Knee Raises
MetCon:
„KAREN“
For time:
150 Wall Ball Shots
ENDURANCE
Min 0–10:
3 Rounds:
500m Erg
12 Deadlifts @60/40kg
Min 10–20:
3 Rounds
500m Erg
9 Hang Power Cleans @60/40kg
Min 20–40:
Max Rounds
500m Erg
6 Shoulder to Overhead @60/40kg
HYROX STRENGTH
Power:
8m Sled Pull @Heavy
5 Broad Jumps
Strength:
5 sets:
3 Frontsquats
30sec. Power Plank
Capacity:
AMRAP 15
500m Erg
20 Walking Lunges
15 Push Ups
BASIC
Strength
[The First Rep Cycle 3/4]
Strength
4 x 6-8 Frontsquats
MetCon
For time:
30/21cal. Erg
50 American KB Swings @24/16kg
30/21cal. Erg
40 Single KB-Frontrack Walking Lunges @24/16kg
30/21cal. Erg
30 Pull Ups
30/21cal. Erg
20 Burpees over KB
30/21cal. Erg
10 Bar Muscle Ups
30/21cal. Erg
STRENGTH BALANCE
40min for Quality
A1) 16–20 KB/DB alt. Reverse Lunges
A2) 10–12 alt. Cossacke Squats
60sec REST
B1) 8–12 Seated DB Shoulder Press
B2) 12–16 alt. Renegade Rows
60sec REST
C1) 12–15 DB Curls
C2) 30–45″ Hollow Rocks
60sec REST
HYROX ENGINE
36 x 45sec. ON/ 15sec. OFF
(1): cal. Erg
(2): Wall Balls
(3): Kettlebell Lunges
(4): Burpee Broad Jumps
(5): Farmers Carry
(6): Plank Hold
WOD
[The First Rep Cycle 3/4]
Strength:
4 Sets:
4-6 Push Presses
4-6 Wide Grip Pull Ups
MetCon:
EMOM x 18:
(1): 15/12cal Erg
(2): 10 Barbell Ground 2 Overhead
(3): 20 Air Squats
POWER HOUR
Power:
10alt. Skater Jumps
3 Broad Jumps
Hypertrophy (GVT):
10 sets:
10 Deadlifts @60% of 1RM
60-90sec.
finisher:
50 Dips (Ring or Box)
ENDURANCE
AMRAP 12
10 Push Ups
10 US KB Swings @24/16kg
20 Double Unders
2min REST
AMRAP 12
10 Burpee to Target
10 T2B
10 Box Jump Over
2min REST
AMRAP 12
10alt DB Snatches @22,5/15kg
5/5 DB OH Reverse Lunges @22,5/15kg
10cal. Erg
BASIC
Strength
WOD
[The First Rep Cycle 3/4]
Strength Superset:
4 Sets:
4-6 Back Squats
1min max. reps Push Ups
MetCon
12min AMRAP:
9 Deadlifts @100/70kg
12 Toes to Bar
15 Wall Balls @9/6kg
STRENGTH BALANCE
40min for Quality
A1) 12 Romanian Deadlifts
A2) 20 alt. Lunges
60sec REST
B1) 10–12 Close Grip Push Ups
B2) 8–12 Strict Pull Ups / 2-3 Negativ Pull Ups
60sec REST
C1) 30–45sec. Single Arm Front Rack Hold
C2) 20m KB Single Arm Farmer Carry @heavy
KIDS Training
15:00
WOD
[The First Rep Cycle 2/4]
Gymnastic Skill:
Kipping Chest to Bar/ Pull Ups
or.
Strict Pull Ups
MetCon:
25.1:
AMRAP 15
3 lateral Burpees over Dumbbell
3 Dumbbell Hang Clean to Overheads
2x 7m Walking Lunge
*After completing each round, add 3 reps to the Burpees and Hang Clean to Overheads.
TEENS Training
Samstag 12:00
WOD
Team of ll
AMRAP 40
120cal. Erg
90 Power Snatch
60 Push Press
30 Sync. Burpee over Bar
ENDURANCE
Team of ll:
00:00 – 15:00
20 Rounds:
4 Bar Facing Burppes
1 Squat Snatch
3min REST
AMRAP 22
10/8cal. Erg
6 Shoulder to Overhead
Modus: IGYG
Trabrennstrasse 2c, 1020 Wien
