WOD
strength
10′ emom:
-10-12 bent over db/kb row @2010
-10-12 db/kb floor press @2010
metcon
5 rounds of 3′ on/1′ off:
-28 double unders
-14 db snatches
-7 pull ups/ring rows
try to hit the same amount of rounds and reps every set
STRENGTH BALANCE
4-5 sets
A) 8/8 single leg kb deadlift @3010
B) 30-45“ front leaning rest
C) 8/8 kb strict press @2020
D) 8/8 single arm kb bent over row @2020
60“ rest between exercises
WOD
skillwork
-toes to bar
metcon
12′ amarp:
-12 toes to bar
-9 burpee to target
-6 db/kb weighted box step ups
finisher
accumulate:
-4′ hollow hold
in as few sets as possibe
BASIC
modul I – squats
ENDURANCE
40′ emom:
1st – 15-20 kb swings
2nd – 10-15 burpees
3rd – 15-20 squats
4th – 20 mountain climber (r/l =1rep)
5th – rest
WOD
strength
5 rounds of:
-5 deadlifts
90“ rest
increase weight each round
metcon
6 rounds for time:
-9 deadlifts
-18 squats
-36 sit-ups
tc – 15′
STRENGTH BALANCE
35′ amarp for quality:
-10 db goblet squats @3030
-8/8 single arm anronld press @2020
-6/6 renegade rows
-30/30“ side plank
don’t treat this as a metcon! take enough rest between exercises
WOD
skillwork
strict handstand push ups
8′ emom:
-5 strict handstand push ups/5-8 pike push ups
metcon
5 rounds for time:
-20 kb swings
-20 jumping lunges/reverse lunges
-20 hollow rocks
tc – 15′
finisher
4 rounds of:
-8-10 hollow to arch rolls
BASIC
modul II – presses
ENDURANCE
go back and forth between amraps for sets 8 total
4′ amrap
-24 double unders
-12 wall ball shots
-6 burpees
1′ rest
4′ amrap
-12 wall ball ground to overhead
-12 push ups
-12 wall ball russian twists
1′ rest
try to hit the same amount of rounds and reps every time you repeat an amrap
WOD
strength
5 rounds of:
-5 front squat from floor
90“ rest
increase weight each set
metcon
5 rounds for time:
-9 bar facing burpees
-7 hang power cleans
-5 front squats
-30 double under
tc – 15′
BASIC
modul III – basic lifts
WOD
strength
5 rounds of:
-4 weighted pull ups/8 strict pull ups/16 ring rows
60“ rest
metcon
16′ amrap:
-4 single arm db devil press
-8 pull ups/ring rows
-16 squats
WOD
strength
6′ amrap for quality:
-kb get ups
metcon
20′ emom:
1st – 12 db/kb deadlift
2nd – 10 db/kb shoulder to overhead
3rd – 8 db/kb squats
4th – 40 double unders
ENDURANCE
2 groups
2x 15′ amrap each group
group 1
-12/10 cal erg
-12 burpees
-12 kb swings
-12 russian twists
5′ rest (clean and switch working stations)
group 2
15′ amrap
-12 db snatch
-12 push ups
-12 box jumps
-12 sit-ups
Trabrennstrasse 2c, 1020 Wien
