Du hast ein WOD verpasst und würdest es gerne nachholen? Kein Problem. Hier sind alle unsere Workouts of the Day aufgelistet.
warm up (6min)
3 sets
45sec on/15sec off
shuttle runs
sumo squat stretch/handwalk + push ups/twisted cross
prehab (4min)
3 sets
30sec on/10sec off
top of push up hold
bottom of push up hold
strength (20min)
benchpress
6 sets @climbing
1.1.1.1 reps
15sec rest b/w reps
2min rest b/w sets
metcon (15min)
for time
150 wall balls 9/6
*for each break
15 hand release push ups
scale 6/4, kneeling push ups
warm up (6min)
3 sets
45sec on/15sec off
row
sumo squat stretch/lateral squat stretch/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
barbell hollow hold
barbell roll outs
strenght (18min)
backsquat 3/6
every 2min x 5
4 backsquats @78%
metcon
4 rounds
for time
500/400m row
20 toes to bar
10 sandbag cleans 70/45
scale knee raises, 45/30
warm up (6min)
3 sets
45sec on/15sec off
rope jumps
inverted hamstring stretch/handwalk/lat stretch
prehab (4min)
3 sets
30sec on/10sec off
hollow hold
tuck sit hang
strenght (10min)
pull ups 3/6
ever 75sec x 8
15% of the total number of 4 sets of strict pull ups with 1sec pause on top
metcon (15min)
4 rounds
for total reps
3min on/1min off
2 wall walks
6 deadlifts 80/55
30 double unders
scale single unders (x2), 60/40, inchworm
warm up (6min)
3 sets
45sec on/15sec off
bike
down ups
instep stretch + rot/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
single arm db turkish sit ups/side
alt db renegade row
strenght (15min)
power snatch
every 90sec x 8
3 power snatches @climbing
2sec pause above the knee
metcon
emom x 20
1. 6-8 double db hang power snatches 20/15
2. 12/9cal bike
3. 6-8 double db burpee 20/15
4. 12 box jump overs 60/50
warm up (6min)
3 sets
45sec on/15sec off
down ups
sumo squat stretch/handwalk + push up/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
nose to wall handstand hold
arch hold
strength/skill hspu (12min)
every 2min x 6
4 strict handstand push ups
10sec rest
6 kipping hspu
scale push ups/box supported hspu,
box supported hspu/kipping drill on the floor
metcon (20min)
open wod 14.1
for time
21-18-15-12-9-6-3 reps
thruster 40/30
burpees over bar
warm up (6min)
3 sets
45sec on/15sec off
bike/ski
inverted hamstring stretch/twisted cross/dynamic bridge
prehab (5min)
3 sets
30sec on/10sec off
sandbag hold
l-sit / tuck sit hang
conditioning (56min)
every 7min x 8
18/12cal bike/ski
10 sandbag over bar 45/30
18/12cal bike/ski
20m sandbag carry 45/30
warm up (6min)
2 sets
45sec on/15sec off
row
step ups
sumo squat stretch/handwalk + push ups
prehab (5min)
2 sets
30sec on/10sec off
rower pike ups
single arm db overhead carry/side
hollow hold
team metcon (35min)
in teams of two
for time
2000/1600m row
60-50-40-30-20-10 reps
double db hang power clean & jerks 20/15
double db step overs 60/50
2000/1600m row
warm up (6min)
3 sets
45sec om/15sec off
ski/run/down ups
instep stretch/lateral squat stretch/handwalk
prehab (5min)
3 sets
30sec on/10sec off
kb hollow hold
top of kb hold in push up pos
strength (15min)
deadlift
every 2min x 5
1. 10 deadlfits @60%
2. 5 deadlift @70%
3. 3 deadlift @80%
4. 3 deadlift @84%
5. 2 deadlift @92%
metcon (20min)
emom x 20
1. 15/10cal ski
2. 12-15 swings 32/24
3. 16-20 shuttle runs (6m)
4. 12-15 goblet squats 32/24
warm up (6min)
3 sets
45sec on/15sec off
down ups
handwalk + push ups/twisted cross/dynamic bridge
prehab (5min)
3 sets
30sec on/10sec off
top of press hold @unloaded bar
tuck sit hang
strength (15min)
seated shoulder press
every 2:30min x 5
5 reps @climbing
10 plate turkish sit ups
metcon
for time
21-15-9 reps
push jerks 50/35
toes to bar
into
42-30-18 reps
hand release push ups
sit ups
warm up (9min)
3 sets
45sec on/15sec off
row
down ups
inverted hamstring stretch/instep stretch + rotation/lateral squat stretch
prehab (5min)
3 sets
30sec on/10sec off
rower pike ups
hollow hold
strength (15min)
backsquat
every 2min x 6
5 backsquats @75%
metcon (15min)
4 rounds
for time
20/15cal row
15 hang power cleans 50/35
10 burpees over bar
warm up (6min)
3 sets
45sec on/15sec off
rope jumps
sumo squat stretch/lat stretch/dynamic bridge
prehab (5min)
3 sets
30sec on/10sec off
medball hollow hold
medball turkish sit ups
tuck sit hang
strength (8min)
pull ups
emom x 8
15% of the total number of 4 sets of strict pull ups
metcon (15min)
10 rounds
for time
20 double unders
10 wall balls 9/6
5 bar muscle ups
scale single unders (x2), 6/4, burpee pull ups, burpee jumping pull ups
warm up (6min)
3 sets
45sec on/15sec off
step ups
sumo squat stretch/twisted cross/dynamic bridge
prehab (5min)
2 sets
30sec on/10sec off
db bottom of squat hold
db turkish sit ups/side
strength (16min)
overhead squat
work up to a heavy single
back off set
3 sets
5 reps @70%
90sec rest
metcon (15min)
open 22.1
amrap 15min
3 wall walks
12 alt db snatches 22,5/15
15 box jump overs 60/50
warm up (12min)
2 sets
45sec on/15sec off
row/bike/ski
samson stretch/handwalk + push ups/dynamic bridge
prehab (5min)
2 sets
30sec on/10sec off
top of push up hold
side plank hold/side
conditioning (30min)
3 sets
amrap 5min
1000/800m bike
500/400m row
*max ski in remaining time
3min rest
amrap 5min
500/400m ski
500/400m row
*max bike in remaining time
3min rest
warm up (6min)
3 sets
45sec on/15sec off
step ups
sumo squat stretch/down dog & seal/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
kb hollow hold
kb twist
kb tall hip to halo
for time
in teams of two
50 thruster 40/30
10 kb swings 32/24
30 box jump overs 60/50
40 thruster 40/30
20 kb swings 32/24
30 box jump overs 60/50
30 thruster 40/30
30 kb swings 32/24
30 box jump overs 60/50
20 thruster 40/30
40 kb swings 32/24
30 box jump overs 60/50
10 thruster 40/30
50 kb swings 32/24
30 box jump overs 60/50
warm up (5min)
dynamic warm up
prehab (5min)
2 sets
30sec on/10sec off
sandbag hold
top of push up hold
bottom of push up hold
skill (15min)handstand push ups
hollow/arch
pike push ups
box supported hspu
kick ups
neg hspu
back off set
emom x 10
1. 5-10 handstand push ups
2. 5-10 seated db shoulder press
scale elevated, box supported, pike
metcon
for time
10-8-6-4-2 reps
sandbag over shoulder 70/45
100-80-60-40-20m
sandbag carry 70/45
50-40-30-20-10 reps
sit ups
warm up (8min)
4 sets
45sec on/15sec off
row/ski
samson stretch/step ups/handwalk + push ups/dynamic bridge
prehab (5min)
3 sets
30sec on/10sec off
db turkish sit ups/side
db tall hip to halo
functional (15min)
every 3min x 5
8 db def push ups
8 bulgarian split squats/side
12 alt db cossack squats
metcon (20min)
emom x 20
1. 15/10cal row
2. 5 double db devils press 20/15
3. 15/10cal ski
4. 10 alt double db frontrack lunges 20/15
warm up (9min)
3 sets
45sec on/15sec off
rope jumps
step ups
samson stretch/down dog & seal/twisted cross
prehab (5min)
2 sets
30sec on/10sec off
tuck sit hang
db twist
db alt renegade row
strength (12min)
push jerk
every 2min x 6
5 push jerk @climbing
metcon (17min)
5 rounds
for time
30 double unders
20 pull ups
10 double db box step overs 20/15
scale jumping pull ups, 15/10
Average: 16-17min
Advanced: 13-14min
Comp: 11-12min
warm up (6min)
3 sets
45sec on/15sec off
bike
sumo squats stretch/lateral squat stretch/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
barbell side bends
barbell hollow hold
barbell roll outs
strength (18min)
backsquat 1/6
work up to a heavy backsquat
metcon (16min)
4 sets
amrap 2min
20 burpees
max cal bike in remaining time
2min rest
scale 15 burpees
warm up (6min)
3 sets
45sec on/15sec off
row
sumo squat stretch/instep stretch +rotation/handwalk + push ups
prehab (4min)
tabata hollow/arch
strength
strict pull ups 1/6
4 sets
max unbroken reps
3min rest
scale banded, seated, ring rows
metcon
open 14.4
amrap 14min
60cal row
50 toes to bar
40 wall balls 9/6
30 power cleans 60/43
20 muscle ups
scale 6/4, 40/30, bar muscle ups, jumping bar muscle ups, burpee pull ups, jumping pull ups,
warm up
3 sets
45sec on/15sec off
ski/row/bike
samson stretch
handwalk
sumo squat stretch
prehab
3 rounds
30sec on/15sec off
sandbag hold
db hollow hold
nose to wall handstand hold
conditioning
5 sets
for total reps
2min on/1min off
a) 20/15cal row
max weighted sit ups
b) 20/15cal bike
max distance sandbag carry 45/30
c) 20/15cal ski
max wall walks
warm up (6min)
3 sets
45sec on/15sec off
bike/ski/row
samson stretch/sumo squat stretch/handwalk + push ups
prehab (5min)
2 sets
30sec on/10sec off
top of push up hold
bottom of push up hold
tuck sit hang
team metcon (30min)
in teams of two
for max reps
amrap 8min
6/4cal bike
6 power cleans 60/45
6 handstand push ups
2 min rest
amrap 8min
6/4cal ski
6 frontsquats 60/45
6 toes to bar
2 min rest
amrap 8min
6/4 cal row
6 push jerks 60/45
6 pull ups
rx+ 70/50
scaled hand release push ups, jumping pull ups, knee raises, 50/35
warm up (6min)
3 sets
45sec on/15sec off
rope jumps
sumo squat stretch/down dog & seal/dynamic bridge
prehab (5min)
2 sets
30sec on/10sec off
hollow hold
side plank hold/side
strength (15min)
back squat
5 sets
5 reps @ 78%
2min rest
metcon (17min)
3 rounds for time
60 double unders
20 thruster 40/30
60 sit ups
scaled single unders (x2)
Average: 16-17min
Advanced: 11-12min
Comp: 10-11min
warm up (6min)
3 sets
45sec on/15sec offd
own ups
instep stretch + rotation/handwalk/lat stretch
prehab (6min)
3 sets
30sec on/10sec off
barbell good mornings
tuck sit hang
top of push up hold
metcon (24min)
"Runyan"
amrap 24min
21 burpees over the bar
7 deadlifts (1,5x bodyweight)
10 pull ups
scaled 0,75xBW, jumping pull ups, banded pull ups, ring rows
warm up (4min)
2 sets
ski/bike
inverted hamstring stretch/twisted cross
prehab (5min)
2 sets
30sec on/10sec off
kb rotation/side
kb alt renegade row
strength (15min)
4 supersets
5 bench press @78%max clapping push ups
rest 2min
scaled push ups, kneeling clapping push ups
metcon (20min)
for time
50/35 cal ski
40 kb swings 24/16
60 kb single arm push press 24/16
40 kb swings 24/16
50/35 cal bike
rx+ 32/24
scaled 20/12
Average: 20min
Advanced: 12-14min
Comp: 10min
warm up (6min)
3 sets
45sec on/15sec off
step ups
sumo squat stretch/down dog & seal/handwalk
prehab (5min)
3 sets
30sec on/10sec off
tuck sit hang
medball twist
strength (15min)
5 sets on every 3min
5 strict pull ups
10 nose to wall plate walks
20-30sec hollow hold
rx+ strict chest to bar pull ups
scaled seated modification strict pull ups
metcon (15min)
amrap 15 min
12 wall balls 9/6
12 box jump overs 60/50
12 toes to bar
scaled 6/4, knee raises
Average: 6 rounds
Advanced: 9 rounds
Comp: 11 rounds
warm up (6min)
3 sets
45sec on/15sec off
row
samson stretch/instep stretch + rotation/dynamic bridge
prehab (5min)
3 sets
30sec on/10sec off
db hollow hold
db alt renegade row
strength (10min)
emom 10 min
1: 8-10 single leg db romanian deadlifts/side
2: 5-8 single arm db turkish sit ups/ side
metcon (25min)
5 rounds
for time
20/15cal row
20 db hang clean & jerks 22,5/15
20 alt db overhead lunges 22,5/15
rx+ 30/20
scaled 15/10, frontrack lunges,
Average: 25min
Advanced: 16-18min
Comp: 13-14min
1000 burpee challenge
warm up (6min)
2 sets
45sec on/15sec off
row
wall squats
lat stretch/hang on bar
prehab (5min)
2 sets
30sec on/10sec off
medball turkish sit ups
medball twist
medball over & under
strength (14min)
overheadsquat
6 sets
3 reps @climbing
2min rest
metcon (22min)
for time
50/35cal row
40 medball cleans 9/6
30 pull ups
40/30cal row
30 medball cleans 9/6
20 pull ups
30/25cal row
20 medball cleans 9/6
10 pull ups
warm up (6min)
2 sets
45sec on/15sec off
rope jumps
instep stretch + rot
handwalk
prehab (5min)
3 sets
30sec on/10sec off
plank hold
side plank hold/side
gymnastic strength (15min)
every 2:30min x 6
2-4 bar muscle ups
4-6 box supported dips
into
30sec l-sit hold on box
scale
strict pull ups
metcon (18min)
5 rounds
for time
50 double unders
20 alt. db snatches 20/15
10 handstand push ups
scale hand release push ups, box supported hspu
warm up (6min)
2 sets
45sec on/15sec off
down ups
sumo squat stretch
handwalk + push ups
prehab (5min)
2 sets
30sec on/10sec off
barbell side bends
barbell hollow hold
barbell turkis sit ups
strength (12min)
emom x 12
1.-4.: 3 squat cleans @climbing
5.-8.: 2 squat cleans @climbing
9.-12.: 1 squat clean @climbing
metcon (15min)
death by
burpees over the bar
*start each round w/ 3 front squats 60/40
warm up (6min)
2 sets
45sec on/15sec off
ski/bike
step ups
sumo squat stretch/down dog & seal
prehab (5min)
2 sets
30sec on/10sec off
top of press hold @unloaded bar
tuck sit hang
shoulder taps in push up position
strength (15min)
shoulder press
10,8,6,4,2 reps @climbing
*start with 60% of your 1rm
4-6 strict pull ups b/w sets
metcon (18min)
3 rounds
for max reps
1min ski (cal)
1min thruster 20/15
1min bike (cal)
1min sit ups
1min box jump overs 60/50
1min rest
warm up
3 sets
45sec on/15sec off
rope jumps
step ups
down ups
prehab (4min)
tabata
hollow/arch
metcon (50min)
12 days of christmas
1 wall walk
2 db devils press 20/15
3 pull ups
4 db thruster 20/15
5 push ups
6 toes to bar
7 db box step overs 60/50
8 db hang power cleans 20/15
9cal row
10 db frontrack lunges 20/15
11 db shoulder to overhead 20/15
120 double unders
scale 240 single unders
1
1 2
1 2 3
1 2 3 4
1 2 3 4 5
warm up (6min)
3 sets
45sec on/15sec off
shuttle runs
instep stretch + rot/wall squats/hip opener
prehab (5min)
2 sets
30sec on/10sec off
medball hollow hold
medball turkish sit ups
medball down & ups
strength (15min)
box squats
work up to a heavy 3rm
metcon (20min)
3 roundsf
or time
50 wall balls 9/6
50 medball sit ups 9/6
scale 6/4
warm up (9min)
3 sets
45sec on/15sec off
row
step ups
inverted hamstring stretch/lat stretch/dynamic bridge
skill pull ups
hollow/arch rolls
hollow into hip extension
beat swings
dynamic beat swings
pause kipping pull ups
kipping pull ups
kipping pull up drills von der box
back off set
emom x 10
1. 4-8 pull ups / chest to bar pull ups
2. 8-12 swings
metcon (18min)
amrap 18min
20/15cal row
15 box jump overs 60/50
5 sandbag over shoulder 70/45
average: 5 rounds
advanced: 8 rounds
comp: 9 rounds
warm up (6min)
3 sets
45sec on/15sec off
down ups
samson stretch/handwalk + push ups/twisted cross
prehab (5min)
2 sets
30sec on/10sec off
barbell top of press hold
barbell side bends
barbell roll outs
strength (15min)
push press
work up to a heavy push press
back off set
emom x 5
3 push press @85%
metcon (15min)
for time
10-20-40-20-10 reps
frontrack lunges 50/35
burpees over bar
scale 40/30
rx+ 60/45
average: 15min
advanced: 10-11min
comp: 8-9min
warm up (6min)
3 sets
45sec on/15sec off
ski
inverted hamstring stretch/down dog & seal/sumo squat stretch
prehab (5min)
2 sets
30sec on/10sec off
db hollow hold
db turkish sit ups/side
db renegade row
strength (20min)
emom x 6
1 power snatch + 1 snatch balance @climbing
emom x 6
1 squat snatch @climbing
metcon 20min)
5 rounds
for total reps
amrap 2min
12 alt db snatches 25/15
12 toes to bar
max cal ski
2min rest
warm up (8min)
2 sets
45sec on/15sec off
ski/bike
down ups
row
samson stretch/sumo squat stretch
prehab (5min)
3 sets
30sec on/10sec off
plank ups
side plank hold/side
arch hold
conditioning (60min)
every 6 min x 10
20/15cal ski/bike
20 burpees
20/15cal row
20 box jumps 60/50
scale less reps
warm up (6min)
3 sets
45sec on/15sec off
row
handwalk + push up/twisted cross/lat stretch
prehab (5min)
3 sets
30sec on/10sec off
tuck sit hang
top of push up hold
arch hold
team metcon (30min)
teams of two
for max reps
amrap 30min
2000/1600m row
100 burpee pull ups
50 shoulder to overhead 60/45
scale burpee jumping pull ups/burpee ring rows/40/30
warm up (6min)
3 sets
45sec on/15sec off
rope jumps
step ups/samson stretch/instep stretch +rotation
prehab (5min)
3 sets
30sec on/10sec off
kb hollow hold
kb twist
alt kb renegade row
functional (10min)
for quality
30 turkish get ups
metcon (20min)
5 rounds
for time
40 double unders
10 deadlifts 100/70
10 db box step overs 22,5/15
average: 17-18min
advanced: 12-15min
comp: 9-10min
warm up (6min)
3 sets
45sec on/15sec off
ski
handwalk + push up/twisted cross/dynamic bridge
prehab (5min)
3 sets
30sec on/10sec off
barbell hollow hold
barbell floor vipers
strength (15min)
benchpress
work up to a heavy double
metcon (24min)
4 rounds
for total reps
amrap 3min
30/22cal ski
max bench press 60/45
3min rest
scale 40/25
warm up (6min)
3 sets
45sec on/15sec off
row
samson stretch/step ups/lat stretch on box
prehab (5min)
2 sets
30sec on/10sec off
tuck sit hang
kb hollow hold
kb twist
strength (15min)
frontrack lunges
6 sets
4 reps @climbing
90sec rest b/w sets
*start @50% of your 1rm frontsquat
metcon
for time
100/75cal row
80 box jumps 60/50
60 swings 24/16
40 goblet lunges 24/16
20 chest to bar pull ups
scale pull ups, jumping pull ups
warm up (6min)
3 sets
45sec on/15sec off
down ups
samson stretch/lateral squat stretch/down dog & seal
prehab (5min)
2 sets
30sec on/10sec off
barbell good mornings @unloaded bar
barbell turkish sit ups
barbell roll outs
strength (20min)
work up to a heavy clean complex
power clean + squat clean + frontsquat
metcon (15mIn)
12 rounds
for time
3 power cleans 60/45
6 burpees over bar
9 sit ups
scale 40/30
Average:14-15min
Advanced: 9-10min
Comp: 7-8min
warm up (6min)
3 sets
45sec on/15sec off
down ups
sumo squat stretch/down dog & seal/twisted cross
prehab (5min)
tabata
hollow/arch
skill hspu (15min)
pike push ups
box supported hspu
nose to wall handstand hold
kick up mit box support
neg hspu (elevated)
handstand kipp on floor
handstand kipp from headstand
back off set
emom x 5
5-10 hspu
scale box supported or elevated hspu
metcon (15min)
amrap 14min
8 thruster 40/30
6 toes to bar
4 wall walk
warm up (6min)
3 sets
45sec on/15sec off
ski/row/bike
down ups/sumo squat stretch/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
rower pike ups
side plank rotation/side
plank ups
conditioning (52min)
4 sets
amrap 10min
40/30cal ski/bike
30 sit ups
40/30cal row
30 burpees
max cal bike/ski in remaining time
3min rest
warm up (6min)
3 sets
45sec on/15sec off
rope jumps
inverted hamstring stretch/samson stretch/handwalk
prehab (5min)
2 sets
30sec on/10sec off
medball hollow hold
medball twist
medball turkish sit ups
strength (15min)
every 2:30min x 6
5 deadlifts @climbing
30-45sec plank hold
metcon (12min)
amrap 12min
12 medball cleans 9/6
48 double unders
scale single unders (x2)
Average: 6 rounds
Advanced: 8 rounds
Comp: 10 rounds
warm up (6min)
3 sets
45sec on/15sec off
row
sumo squat stretch/handwalk + push up/dynamic bridge
skill toes to bar (20min)
3 sets
30sec on/10sec off
hollwo hold
arch hold
hanging hollow activation
beat swings with 3sec pause in each pos
dynamic straight leg raises
alt single leg toes to bar
3 complex
1 dynamic beat swing + 1 straight leg raise + 1 toes to bar
45sec rest
back off set
emom x 10
1. 5-10 toes to bar
2. 20-30sec banded hollow pull downs
scale bench supported toes to bar
metcon (20min)
for time
500/400m row
100 single arm db shoulder to overhead 22,5/15
1000/800m row
50 single arm db shoulder to overhead 22,5/15
Average: 20min
Advanced: 13-15min
Comp: 11-13min
warm up (6min)
3 sets
45sec on(15sec off
bike
down ups/
samson stretch/dynamic bridge/
prehab (5min)
2 sets
30sec on/10sec off
barbell good mornings @unloaded bar
barbell hollow hold
barbell roll outs
strength (12min)
snatches
emom x 12
1.-4.: 3 power snatches @climbing
5.-8-: 2 power snatches @climbing
9._12.: 1 power snatch @climbing
metcon (14min)
5 rounds
for total reps
amrap 2min
10 burpees over bar
10 sumo deadlift high pulls 40/30
max cal bike in remaining time
2min rest
warm up (6min)
3 sets
45sec on/15sec off
shuttle runs
step ups
sumo squat stretch/down dog & seal
prehab (5min)
2 sets
30sec on/10sec off
db hollow hold
db tall to halo
db bottom of squat hold
strength (18min)
6 sets
4 backsquats @climbing
2min rest
metcon (12min)
amrap 12min
12 double db box step ups 20/15
30m db farmers carry 20/15
24 sit ups
Charity Event
WOD 1
amrap 120min
4 wall walks
12 toes to bar
20 kb swings
28cal ski
WOD 2
amrap 120min
as a relay
12 wall balls
12 box jump overs 1
2cal bike
WOD 3
amrap 120min
8 single arm db devils press
16 db twist
32 double unders (64 single unders)
WOD 4
amrap 120min
24cal row
12 double db frontrack lunges
12 double db push press
warm up (6min)
3 sets
45sec on/15sec off
row
sumo squat stretch/down dog & seal/dynamic bridge
prehab (5min)
3 sets
30sec on/10sec off
hollow hold
sandbag hold
team metcon (25min)
for time
100/75cal row
100m sandbag carry 70/45
50 sandbag cleans 70/50
50/38cal row
50m sandbag carry 70/45
25 sandbag cleans 70/45
scale 45/30
warm up (4min)
dynamic warm up
prehab (4min)
tabata hollow/arch hold
skill (18min)
handstand walk
box supported handstand walk
handstand hold on wall
handstand hold on the wall and alternately release one leg
handstand walk to the wall
partner supported handstand walk with hands or pvc stick
back off set
emom x 6
1. 30sec handstand hold
2. 5m handstand walk
scale backfacing handstand hold, wall climb, bear crawl (x2)
metcon (12min)
6 rounds for time
8 overhead squats 50/35
16 box jumps 60/50
Average: 10-12min
Advanced: 6-8min
Comp: 5-6min
warm up (6min)
3 sets
45sec on/15sec off
ski
lat stretch/handwalk/twisted cross
gymnastic strength (16min)
every 2min x 8
4-8 strict pull ups into 10sec hollow hang
4-8 def push ups into 10sec bottom of push up hold
metcon (20min)
5 rounds
for total reps
amrap 2min
10/8cal ski
15 swings 24/16
max cal ski in remaining time
2min rest
warm up (6min)
2 sets
45sec on/15sec off
rope jumps
sumo squat stretch
handwalk with 2sec pause on top
prehab (5min)
2 sets
30sec on/10sec off
tuck sit hang
kb hollow hold
kb renegade row
strength (16min)
frontsquat
every 2min x 6
2 frontsquats @88%
8 alt kb single leg rom deadlifts 24/16
metcon (20min)
4 rounds
each for time
40 double unders
20 toes to bar
10 frontsquats 70/50
2min rest
Average: 3-4min
Advanced: 2-3min
Comp: 1-2min
warm up (6min)
2 sets
45sec on/15sec off
row
inverted hamstring stretch
handwalk + push ups
prehab (5min)
2 sets
30sec on/10sec off
nose to wall handstand hold
rower pike ups
hollow hold
strength (15min)
work up to a heavy power clean
metcon (15min)
amrap 15min
12 hang power cleans 50/35
12 handstand push ups
24/18cal row
scale 40/30, box supported hspu, elevated hspu
Average: 3+50reps
Advanced: 5+25reps
comp: 6+20reps
warm up (6min)
2 sets
45sec on/15sec off
down ups
sumo squat stretch
handwalk + push ups
prehab (5min)
2 sets
30sec on/10sec off
top of push jerk hold @unloaded bar
turkish sit ups with unloaded baralt single leg v-ups
strength (14min)
push jerks
5 sets
4 reps @climbing
2min rest b/w sets
metcon (20min)
for time
40-30-20-10 reps
sit ups
burpees
wall balls 9/6
Average: 18-20min
Advanced: 13-15min
Comp: 11-12min
warm up (6min)
3 sets
row/bike/ski
down ups/sumo squat stretch/handwalk
prehab (6min)
3 sets
30sec on/10sec off
rower pike ups
hollow hold
alt single leg v-ups
conditioning (60min)
4 sets
for max reps
amrap 8min
30/20cal row
20 burpees on plate
30/20cal bike/ski
40m kb frontrack carry @32/24
max cal row in remaining time
3min rest
warm ups (6min)
3 sets
45sec on/15sec off
down ups
sumo squat stretch/handwalk + push ups/dynamic bridge
prehab (5min)
2 sets
30sec on/10sec off
barbell good mornings @unloaded bar
top of push up hold
bottom of push up hold
team metcon (35min)
teams of two
6 rounds
"DT"
2 rounds
"Cindy"
4 rounds
"DT"
4 rounds
"Cindy"
2 rounds
"DT"
6 rounds
"Cindy"
"DT"
12 deadlifts 70/50
9 hang power cleans 70/50
6 push jerks 70/50
"cindy"
5 pull ups
10 push ups
15 squats
warm up (6min)
3 sets
45sec on/15sec off
ski
inverted hamstring stretch/sumo squat stretch/down dog & seal
prehab (4min)
tabata hollow hold
arch hold
strength (15min)
work up to a heavy complex snatch pull + power snatch
metcon (24min)
4 rounds for max reps
amrap 3min
25/20cal ski
15 pull ups
max power snatch in remaining time
3min rest
warm up (5min)
dynamic warm up
strength (16min)
emom 16min
1. 6-8 half kneeling db shoulder press/side 15/10
2. 6-8 db windmill/side 15/10
3. 30sec db flutterkicks in hollow position 15/10
4. 16 alt db renegade row 15/10
metcon (15min)
10 rounds
for time
8 double db thruster 20/15
16 sit ups
scale: 15/10
Average: 14-15min
Advanced: 10-11min
Comp: 8-9min
warm up (6min)
2 sets
45sec on/15sec off
bike
down ups
sumo squat stretch/down dog & seal
prehab (5min)
2 sets
30sec on/10sec off
barbell good mornings @unloaded bar
barbell side bends
barbell hollow hold
strength (18min)
deadlift
emom x 10
1. 3 deadlifts @88% (heavy)
2. 6 double db hip thrust
metcon (15min)
5 rounds
40sec on/20sec off
max sandbag cleans 70/45
max burpees over sandbag
max cal bike
warm up (6min)
2 sets
45sec on/15sec off
rope jumps
sumo squat stretch
down dog & seal/handwalk + push ups
prehab (5min)
3 sets
30sec on/10sec off
tuck sit hang
top of push up hold
plank ups
gymnastic strength (15min)
every 3min x 5
5 strict handstand push ups
5 strict toes to bar
5 strict handstand push ups
5 strict toes to bar
scale box supported strict, elevated, strict straight leg raises, v-ups, less reps
metcon (14min)
amrap 14min
2-4-6-8-10-12-14 etc
double db hang power clean & jerks 20/15
double db box step overs 20/15
20 double unders b/w sets
scale 15/10, 50/30, single unders (x2)
warm up (4min)
2 sets
45sec on/15sec off
row
sumo squat stretch/lateral squat stretch
prehab (5min)
2 sets
30sec on/10sec off
rower pike ups
side plank rotations/side
strength (20min)
backsquat
work up to a heavy backsquat within 15min
back off set
emom x 5
2 backsquats @90%
metcon (13min)
for time
40/30cal row
40 backrack lunges 40/30
30/23cal row
30 frontrack lunges 40/30
20/15cal row
20 overhead lunges 40/30
Do not row too fast so that the lunges can be worked off unbroken.
Average: 11-12min
Advanced: 7-8min
Comp: 6-7min
warm up (6min)
2 sets
bike/ski
samson stretch/step ups
prehab (6min)
2 sets
30sec on/10sec off
kb hollow hold
kb twisttop of push up hold on db`s
conditioning (60min)
5 sets
amrap 4min
15/10cal bike
10 db step ups
15/10cal bike
max burpees in remaining time
2min rest
amrap 4min
15/10cal ski
15 swings 24/16
15/10cal ski
max goblet lunges in remaining time 24/16
2min rest
warm up (6min)
2 sets
bike/row
sumo squat stretch/instep stretch + rotation
step ups/down dog & seal
prehab (5min)
2 sets
30sec on/10sec off
tuck sit hang
plank hold
reverse plank hold
team metcon (30min)
amrap 30min
10/8cal bike
8 hang power snatches 40/30
8 burpees over bar
10/8cal row
8 thruster 40/30
8 toes to bar
8 box jump overs 60/50
scale 30/20, knee raises, step overs
YGIG
Have fun!!!! There is always one athlete working through one exercise.
warm up (6min)
2 sets
45sec on/15sec off
inverted hamstring stretch/samson stretch
lat stretch/ring rows
down dog & seal/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
hollow hold
reverse snow angels
tuck sit hang
skill BMU (18min)
box assistant hip extension
box assistant bar muscle ups
box assistant bar dips
dynamic beat swings
jump into hollow
hip extension
BMU
back off set
emom x 8
1. 2-4 BMU
2. 10-14 banded pull downs
scale bench supported BMU, floor/box supported BMU
metcon(15min)
21-15-9 repsfor time
deadlifts 100/70
chest to bar pull ups
*50 sit ups b/w sets
scale pull ups, jumping pull ups, ring rows
Work quickly on the deadlifts and pace yourself well on the pull ups. Try to recover during the sit ups.
Average:14-15min
Advanced: 9-10min
Comp: 7-8min
warm up (6min)
2 sets
45sec on/15sec off
rope jumps
twisted cross/dynamic bridge
down dog & seal/handwalk + push up
prehab (5min)
2 sets
30sec on/10sec off
single arm db turkish sit ups/side
alt db renegade row
strength (15min)
push press6-4-2-1 reps @climbing
rest as needed b/w sets
metcon (20min)
8 rounds
for time
24 double unders
12 hand release push ups
12 alt db snatches 25/15
scale single unders (x2), kneeling hand release push ups, 15/10
Try to keep a constant pace. If you start too fast, you will need longer breaks. The push ups I would divide into small sets
Average: 18-19min
Advanced: 11-12min
Comp: 9-10min
warm up (6min)
2 sets
45sec on/15sec off
ski
down ups
down dog & seal/twisted cross
functional/midline (20min)
emom x 20
1. 10-16 back extensions
2. 20m filly carry 16/12
3. 10-16 plate turkish sit ups 15/10
4. 10-16 bench pull over 20/15
5. rest
metcon (16min)
for max reps
4 rounds
amrap 2min
20/15cal ski
max burpees in remaining time
2min rest
warm up (6min)
2 sets
45sec on/15sec off
row
wall squats
instep stretch + rotation/lat stretch
prehab (5min)
2 sets
30sec on/10sec off
sandbag hold
tuck sit hang
barbell roll outs
strength (18min)
4 super
sets
6 frontsquats @80% across
10m sandbag carry 70/45
3min rest
metcon (13min)
3 rounds
for time
30/20cal row
20 toes to bar
scale knee raisesT
oday's Focus - Strength!!!! We need strong legs and a strong core. The metcon is simple. This is where the pulling strength is trained. Work off toes to bar in small sets. Average: 11-12min
Advanced: 8-9min
Comp: 7-8min
warm up (4min)
dynamic warm up
prehab (5min)
2 sets
30sec on/10sec off
barbell good mornings @unloaded bar
barbell side bends
barbell hollow hold
strength (20min)
work up to a heavy clean & jerk
metcon (10min)
GRACE
for time
30 clean & jerks 60/43
scale 40/30
This is a benchmark workout. Here you should write down what load you worked with and how long it took you. This is a good indicator to see how strong you have become. Do not start too fast. Think about how you will work off the reps. Drop and go or singles.
Average: 4-5min
Advanced: 2-3min
Comp: 1-2min
warm up (6min)
3 sets
45sec on/15sec off
row
instep stretch + rotation/handwalk/dynamic bridge
prehab (6min)
3 sets
30sec on/10sec off
rower pike ups
db top of push up hold
db bottom of push up hold
db alt renegade row
conditioning (60min)
8 sets
500/400m row
10 burpees over erg
250/200m row
10m double db frontrack lunges @2x15/10
2min rest
warm up (6min)
2 sets
45sec on/15sec off
bike
step ups
down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
db hollow hold
single arm db turkish sit ups/side
team metcon (35min)
teams of 2
for time
100/75cal bike
100 double db box step overs 20/15
100 sit ups
100 double db burpee 20/15
scale 15/10
GOAL: HAVE FUN
warm up (6min)
2 sets
45sec on/15sec off
rope jumps
wall squats with 2sec pause in bottom
instep stretch + rotation
prehab (5min)
3 sets
30sec on/10sec off
kb hollow hold
tall kb to halo
strength (20min)
backsquats
every 2min x 10
2 backsquats @90%
30sec plate wall sit 15/10
metcon (10min)
for time 100 swings @24/16
*for each break 100 double unders
scale 200 single unders
The kb is not heavy. Try to make one big set and then two small sets after that. without double unders
Average: 4-5min
Advanced: 3-4min
Comp: 2-3min
warm up (6min)
2 sets
45sec on/15sec off
bike/row
handwalk + push up
twisted cross
dynamic bridge
prehab (4min)
tabata hollow hold
arch hold
gymnastic strength (15min)
10-1 reps strict ring dips
1-10 reps
pull ups
scale bended dips, parallette dips, bench supported dips, banded pull ups, seated strict pull ups
metcon
for time
40/30cal bike
40/30cal row
40 shoulder to overhead 40/30
20/15cal bike
20/15cal row
20 shoulder to overhead 60/45
scale 30/20, 40/30
Average: 13-14min
Advanced: 9-10min
Comp: 8-9min
warm up (8min)
2 sets
45sec on/15sec off
ski
step ups
wall squats with 2sec pause in bottom pos
pvc pass through
prehab (5min)
2 sets
30sec on/10sec off
sumo stance barbell good mornings
hollow holdside plank rotation/side
strength (15min)
snatch complex
work up to a heavy complex
snatch pull + hang squat snatch
metcon (20min)
emom x 20
1. 4 hang squat snatch @70% of heaviest complex
2. 10/8cal ski
3. 4 overhead squats @70% of heaviest complex
4. 8 high box jumps 75/60
skill and strength are the theme today. The load in the emom should be selected in such a way that the skill can be worked off technically well.
warm up (6min)
2 sets
45sec on/15sec off
down ups
handwalk
twisted cross
prehab (5min)
2 sets
30sec on/10sec off
hollow hold
top of push up hold
bottom of push up hold
strength (15min)
bench presswork up to a heavy bench press
back off set
emom x 5
2 bench press @85%
metcon (12min)
amrap 12min
4 wall walks
12 burpees
20m sandbag carry @70/45
scale inchworm, 45/30
The wall walks should be worked off smoothly. These take the most energy. Do the burpees quickly and try to recover during the carry.
Average: 4+16
Advanced: 5+8
Comp: 7
warm up (4min)
dynamic warm up
prehab (5min)
2 sets
30sec on/10sec off
tuck sit hang
medball hollow hold
top of push up hold on medball
strength (14min)
deadlifts
every 2min x 7
4 deadlifts @75% across
8 banded hamstring curls
metcon (15min)
10 rounds for time
10 wall balls 9/6
10 toes to bar
scale 6/4, knee raises
Goal: Try to go unbroken. if the gymnastic skill is difficult, then please small sets from the beginning. If you do too much at the beginning, you will hardly be able to use the skill later. Constant and then nothing can go wrong.
Average: 14:17min
Advanced: 09:02min
Competitor: 07:02min
warm up (8min)
2 sets
bike/ski
samson stretch
step upsrope jumps
prehab (6min)
2 sets
30sec on/10sec off
kb overhead hold
hollow hold
kb hold
top of box pike hold
conditioning (60min)
4 sets
for max reps
amrap 5min
20/15cal bike
10 box jumps
10 burpees
10 box jumps
max ski in remaining time
2min rest
amrap 5min
20/15cal ski
30 double unders
30m kb overhead carry 16/12
30 double unders
max cal bike in remaining time
2min rest
scale single unders (x2),12/8
warm up (6min)
2 sets
45sec on/15sec off
down ups
step ups
samson stretch/handwalk
prehab (4min)
tabata
hollow/arch
team metcon (35min)
for total reps
teams of two
amrap 5min
max distance sled push 100/80
2min rest
amrap 5min
max sandbag over bar 70/45
2min rest
amrap 5min
farmers carry 32/24
2min rest
amrap 5min
rope climbs
2min rest
amrap 5min
db box step overs 60/50
2min rest
warm up (4min)
dynamic warm up
prehab (5min)
2 sets
30sec on/10sec off
palof press/side
side plank row/side
functional (15min)
4 sets8 bulgarian split squats/side
12 cossack squats
12 weighted glute bridge
2min rest
metcon (15min)
40-30-20-10 reps
for time
alt db snatches 25/15
alt single arm db overhead lunges 25/15
*Start easy and get faster from set to set. Divide large sets into small sets
Average: 13:45min
Advanced: 8.15min
Comp: 6:32min
warm up (6min)
2 sets
45sec on/15sec off
row
inverted hamstring stretch/handwalk + push ups/dynamic bridge
prehab (5min)
3 sets
30sec on/10sec off
hollow hold
arch hold
nose to wall handstand hold
skill handstand push ups (16min)
push ups
pike push ups
kneeling box supported handstand push ups
feet box supported handstand push ups
neg handstand push ups
strict elevated handstand push ups
kipping drill
back off set
emom x 8
1. 5-8 handstand push ups
2. 5-8 bridges with 3sec pause
scale box supported hspu
metcon (15min)
2 rounds
1000/800m row
30 deadlifts 70/50
30 sit ups
scale 50/35
skill: If you want to get better, you have to practice and practice and practice. Keeping at it is important and leads to the goal. Rowing pace should be around 70/75% of 500m best time. Breathe and row constantly and calmly. Complete deadlifts and sit ups quickly.
Average: 15:20min
Advanced: 12:20min
Competitor: 10:55min
warm up (6min)
2 sets
45sec on/15sec off
rope jumps
sumo squat stretch
ring rows
prehab (5min)
3 sets
30sec on/10sec off
tuck sit hang
barbell hollow hold
strength (16min)
pause frontsquats
every 2min x 6
3 reps @2211 @across 70%
metcon
amrap 16min
40 double unders
20 pull ups
10 frontsquats 40/30
scale single unders (x2), banded pull ups, ring rows, 30/20
constant pace - not too slow. the frontsquats should be light so that you can work through them well. Divide pull ups from the beginning. Small sets and short breaks
Beginner: 5+63
Intermediate: 8+29
Competitor: 9+57
warm up (6min)
2 sets
45sec on/15sec off
down ups
sumo squat stretch/handwalk
step ups
prehab (5min)
3 sets
30sec on/10sec off
kb flutterkicks
kb renegade row
strength (12min)
power snatch
every 90sec x 8
2 power snatch @80%
4 high box jumps
metcon (20min)
3 rounds
10 kb high pulls 32/24
10 burpee box jump overs 60/50
into
2 rounds
15 kb high pulls 32/24
15 burpee box jump overs 60/50
into
1 round
30 kb high pulls 32/24
30 burpee box jump overs 60/50
scale 20/12
goal: Try to start in such a way that you are able to keep the pace. Each couplet should end in approximately the same time.
Time for the couplets
Beginner: 5:40min
Intermediate: 3:40min
Competitor: 2:45
Halloween
warm up (6min)
3 sets
45sec on/15sec off
bike/ski/row
samson stretch/twisted cross/dynamic bridge
prehab (5min)
3 sets
30sec on/10sec off
hollow hold
reverse plank hold
alt single leg v-ups
conditioning (60min)
for total reps
4 sets
amrap 5min
20/15cal bike
20/15cal row
10 burpees
max cal ski in remaining time
2min rest
amrap 5min
20/15cal ski
20/15cal row
20 sit ups
max cal bike in remaining time
2min rest
* goal is to work consistently.
warm up (4min)
dynamic warm up
prehab (5min)
3 sets
30sec on /10sec off
nose to wall handstand hold
tuck sit hang
top of push up hold
team metcon (35min)
for time
buy in
20 wall walks
into
100 thruster 40/30
100 toes to bar
100 burpees over bar
*divide as needed
cash out
20 wall walks
Goal: HAVE FUN
warm up (6min)
2 sets
45sec on/15sec off
row
scapula pull ups/ring scapula pull ups
sumo squat stretch/handwalk + push ups
prehab (5min)
2 sets
30sec on/10sec off
banded pull downs
banded side rotation/side
banded pull downs in hollow pos
strength (16min)
banded deadlift
4 sets
5 reps @climbing
10 banded Y´s
2min rest
metcon (14min)
amrap 14min
8 double db hang power clean & jerks 20/15
12 chest to bar pull ups
16/12cal row
scale 15/10, pull ups, jumping pull ups, ring rows
warm up (6min)
2 sets
45sec on/10sec off
ski
wall squats
dynamic bridge
prehab (5min)
2 sets
30sec on/10sec off
behind the neck press with 2sec pause on top
barbell side bends
barbell roll outs
strength (14min)
work up to a heavy overhead squat
metcon (18min)
3 rounds
for time30/20
cal ski
40 wall balls 9/6
50 sit ups
scale 6/4
warm up (8min)
2 sets
45sec on/15sec off
step ups
ring rows
down ups
twisted cross
prehab (4min)
tabata hollow/arch hold
skill pull up (15min)
beat swings
dynamic beat swings
pause kipping pull ups/pause jumping pull ups
back off set
emom x 10
1. 5-8 kipping pull ups/3 neg pull ups
2. 20sec l-sit hold
scale tuck sit hold/seated strict pull ups
metcon (16min)
amrap 16min
10 burpee box jump overs 60/50
20 alt single arm kb hang power snatches 24/16
scale 16/12
warm up (8min)
2 sets
45sec on/15sec off
bike
handwalk + push ups
shuttle runs
twisted cross
prehab (5min)
2 sets
30sec on/10sec off
kb hollow hold
kb twist
tall kb hip to halo
strength (12min)
banded barbell kb press
4 sets
4 reps @climbing
2min rest
metcon (24min)
4 rounds
for total reps
amrap 3min
22/18cal bike
10 shuttle runs (10m)
max shoulder to overhead 50/35
3min rest
warm up (6min)
2 sets
45sec on/15sec off
rope jumps
wall squats
down dog & seal
prehab (5min)
2 sets
30sec on/10sec off
tuck sit hang
barbell side bends
barbell roll outs
strength 15min)
backsquat
every 2min x 6
4 backsquats @80%
metcon (15min)
8 rounds
for time
4 power cleans 80/60
8 toes to bar
32 double unders
scale 50/35, knee raises, single unders (x2)
warm up (8min)
2 sets
45sec on/15sec off
bike
inverted hamstring stretch/samson stretch
ski
step ups
prehab (5min)
3 sets
30sec on/10sec off
plank hold
alt plank side leg raises
alt single leg v-ups
conditioning (42min)
every 3min x 14
1. 20/15cal bike + 40m kb farmers carry 32/24
2. 20/15cal ski + 10 box jumps 60/50
warm up (11min)
400m run
into
2 sets
45sec on/15sec off
row
samson stretch
bike
down dog & seal
prehab (5min)
2 sets
30sec on/10sec off
db hollow hold
db turkish sit ups/side
db renegede row
team metcon (40min)
for time
6 rounds
12/8cal row
12 alt db snatches 25/15
2min rest
6 rounds
12/8cal bike
12 single arm db thruster 25/15
2min rest
6 rounds
200m run
12 alt single arm db devils press 25/15
scale 15/10
warm up (6min)
2 sets
45sec on/15sec off
bike
single unders
sumo squat stretch/lateral squat stretch
prehab (5min)
2 sets
30sec on/10sec off
barbell top of shoulder press hold
barbell side bends
barbell roll outs
strength/skill (10min)
squat snatch
emom x 10
1 squat snatch @climbing
metcon (16min)
emom x 16
1. 10 push jerks 40/30
2. 40 double unders
3. 15/10cal bike
4. rest
scale 30/20, single unders (x2), 12/8
warm up (5min)
dynamic warm up
prehab (5min)
2 sets
30sec on/10sec off
scapula pull ups
shoulder taps in push up pos
plank side ups
strength (16min)
3 supersets
6 frontsquats @70%
10m resitance band sprint (with partner)
3min rest
conditioning (16min)
for time
20 chest to bar pull ups
30 db hang squat cleans 20/15
60 db box step overs 60/50
30 db hang squat cleans 20/15
20 chest to bar pull ups
scale pull ups, jumping pull ups, ring rows, 15/10
warm up (8min)
2 sets
50sec on/10sec off
ski
down dog & seal
row
handwalk + push ups
prehab (5min)
2 sets
30sec on/10sec off
plate turkish sit ups
side plank raises/side
strength (15min)
4 sets
8 seated barbell shouder press @climbing
10 plate lateral raises
2min rest
metcon
amrap 6min
15/10cal ski
20 sit ups
2min rest
amrap 6min
15/10cal row
10 handstand push ups
scale box supported hspu
warm up (6min)
2 sets
50sec on/10sec off
row
sumo squat stretch/step ups
inverted hamstring stretch/barbell good mornings
prehab (5min)
2 sets
30sec on/10sec off
tuck sit hang
medball hollow hold
medball twist
metcon (24min)
for time
100/75cal row
80 wall balls 9/6
60 box jump overs 60/50
40 toes to bar
20 power cleans 60/45
10 bar muscle ups
scale 6/4, knee raises, 35/25, burpee pull ups
warm up (6min)
2 sets
50sec on/10sec off
down ups
instep stretch + rotation
handwalk/dynamic bridge
prehab (5min)
3 sets
30sec on/10sec off
kb hollow hold
tall kb hip to halo
alt kb single leg deadlifts
strength (16min)
deadlifts
4-2-1-4-2-1-4-2-1 reps @climbing
2min rest b/w sets
metcon (14min)
amrap 14min
4 wall walks
8 target burpees
12 swings 32/24
scale inchworm, 20/12
GYMNASTIC WORKSHOP
toes to bar
pull ups
handstand push ups
warm up (8min)
2 sets
45sec on/15sec off
row
down ups
ski
samson stretch
prehab (5min)
3 sets
30sec on/10sec off
rower pike ups
shoulder taps in push up pos
hollow hold
conditioning (42min)
every 3min x 14
1. 25/20cal row + 8 burpees over erg
2. 25/20cal ski + 8 shuttle runs (10m)
*alt b/w 1&2
warm up (8min)
2 sets
50sec/10sec off
ski
samson stretch/sumo squat stretch
twisted cross/dynamic bridge
prehab (5min)
3 sets
30sec on/10sec off
plate turkish sit ups
plate pull through
metcon (30min)
amrap 30min
30cal ski
60 push ups
30 hang power snatches 40/30
60 sit ups
warm up (4min)
2 sets
40sec on/10sec off
step ups
sumo squat stretch/handwalk + push ups
prehab (6min)
2 sets
30sec on/10sec off
plank side ups
side plank hold/side
reverse plank hold
strength (16min)
functional
5 sets
20m farmers carry 24/16
10 double kb step ups 24/16
4 wall walks
2min rest
metcon (17min)
8 rounds
for time
8 thruster 40/30
8 chest to bar pull ups
8 box jumps 60/50
scale 30/20, ring rows, jumping pull ups
Diese Class ist für alle Langhantel-Liebhaber*innen der perfekte Kurs.
In unserer regulären Class trainierst du in kleinen Gruppen und arbeitest an deinen Skills. Ein abschließendes Workout darf natürlich nicht fehlen.
Gemeinsam mit anderen meisterst du Workout of the Days. Und kommst dabei ordentlich ins Schwitzen.
Hoher Puls und schnelle Atmung - in unserer Endurance Class geht es um die Verbesserung deiner Ausdauer.
Während der Open Gym Zeit kannst du unsere Trainnigsfläche und unser Equipment für dein persönliches Training nutzen.
Spielerisch führen wir Kids und Teenager an den Sport heran und machen ihnen Lust auf Bewegung. Ganz klar steht hier der Spaß im Vordergrund.