WOD

warm up (6min)
2 sets
45sec on/15sec off
row
step ups
instep stretch + rotation/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
teams of two
medball turkish get ups
kb pass through
metcon (35)
for time
120/100cal row
60 partner wall balls 9/6
60 kb swings 32/24
60 box jumps 60/540
80/65cal row
40 partner wall balls 9/6
40 kb swings 32/24
40 box jumps 60/50
40/30cal row
20 partner wall balls 9/6
20 kb swings 32/24
20 box jumps 60/50

warm up (6min)
3 sets
45sec on/15sec off
ski
sumo squat stretch/down dog & seal/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
tuck sit hang
shoulder taps in push up position
strength/gymnastic
every 90sec x 8
alt b/w a&b
a) 6 nose to wall handstand push ups
6 strict ring dips
b) 10-12 alt nose to wall plate walk
10 plate turkish sit ups
scale box supported strict handstand push ups, parallette ring dips, box supporte ring dips, plate walks on box
metcon (20min)
emom x 20min
1. 12/9cal ski
2. 10-12 thruster 450/30
3. 10-12 toes to bar
4. rest

warm up (6min)
3 sets
45sec on/15sec off
bike
sumo squat stretch/instep stretch + rotation/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
barbell turkish sit ups
barbell roll outs
strength (18min)
work up to a heavy complex
power clean + hang power clean + hang squat clean
back off set
emom x 6
1. power clean + hang power clean @90%
2. power clean + hang squat clean @90%
metcon (18min)
for max reps
3 rounds
3min on/3min off
25/18cal bike
5 power cleans 60/45
20 jump over bar
max power cleans 60/45

warm up (6min)
3 sets
45sec on/15sec off
shuttle runs
samson stretch/handwalk + push ups/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
db single arm turkish sit ups/side
db pass through
functional training (14min)
4 sets
8/8 half kneeliing arnold press @ahap
8/8 db windmill @ahap
8/8 db renegade row @ahap
2min rest
metcon (18min)
amrap 18min
10 double db burpee box step overs 22,5/15
5 db farmers carry (2x6m) 22,5/15
10 box jump overs 60/50
5 shuttle runs (2x6m)

warm up (6min)
3 sets
45sec on/15sec off
rope jumps
instep stretch + rotation/handwalk + push up/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
barbell good mornings @unloaded bar
nose to wall handstand hold
metcon (30min)
benchmark
"Bradshaw"
10 rounds
for time
3 handstand push ups
6 deadlift 100/70
12 pull ups
24 double unders
scale hand release push ups, jumping pull ups, single unders (x2)

warm up (6min)
45sec on/15sec off
row
sumo squat stretch/lateral squat stretch/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
sandbag bear hug hold
rower pike ups
strength (18min)
backsquat
8 reps @75%
6 reps 80%
4 reps @85%
2 reps @90%
rest as needed
metcon (14min)
6 rounds
4 sandbag over shoulder 45/30
8 sandbag bear hug squats 45/30
18/12cal row

warm up (8min)
45sec on/15sec off
ski/shuttle runs/step ups/down ups
samson stretch/down dog & seal/twisted cross/dynamic bridge
prehab (5min)
3 sets
30 sec on/10 sec off
top of push up hold
plank ups
conditioning
emom x 49
1. 12/9cal ski
2. 40m double kb farmers carry 32/24
3. 10-15 ghd sit ups
4. 12-14 shuttle runs (2x6m)
5. 4-5 burpee sandbag over box
6. 30-40sec l-sit hang
7. rest

warm up (6min)
2 sets
45sec on/15sec off
ski/bike
samson stretch/handwalk + push up
prehab (4min)
tabata
hollow hold/arch hold
team metcon (35min)
4 rounds
for time
40/30cal ski
20 power cleans 50/35
10 frontrack lunges 50/35
4min rest
4 rounds
for time
40/30cal bike
20 toes to bar
40 push ups

warm up (6min)
3 sets
45sec on/15sec off
rope jumps
instep stretch + rotation/sumo squat stretch/lat stretch
prehab (5min)
3 sets
30sec on/10sec off
barbell tempo good mornings @unloaded bar
tuck sit hang
strength (16min)
1/4 + 1 deadlift
work up to a heavy 3rm
back off set
every 75sec x 4
3 reps @75%
metcon (13min)
4 rounds
for time
50 double unders
10 double db hang squat cleans 20/15
5 bar muscle ups
scale single unders (x2), 15/10, chest to bar puill ups, burpee pull up

warm up (6min)
3 sets
45sec on/15sec off
step ups
down dog & seal/handwalk + push up/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
top of shoulder press hold @unloaded bar
nose to wall handstand hold
strength (16min)
pause bench press
work up to a heavy 2rm with 2sec pause in bottom pos
back off set
every 45sec x 4
1 reps without pause with 2rm
metcon (15min)
for time
5-4-3-2-1 reps
wall walks
10-8-6-4-2 reps
shoulder to overhead 60/45
30-24-18-12-6 reps
box jumps 60/50

warm up (6min)
3 sets
45sec on/15sec off
row
sumo squat stretch/handwalk + push up/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
wall squats with 2sec pause in bottom
rower pike ups
strength (16min)
pause frontsquat with 3sec pause in bottom
work up to a heavy 2rm
back off set
emom x 4
2 reps @2rm without pause in bottom
metcon (20min)
emom x 20
1. 12/9cal row
2. 20 alt pistol squats
3. 6-12 kipping handstand push ups
4. 6-8 burpee box jump overs 60/50

scale feet supported pistol squats, squats, elevated hspu, box supported hspu

warm up (6min)
200m run
into
2 sets
45sec on/15sec off
down ups
instep stretch + rotation/handwalk + push up
prehab (5min)
3 sets
30sec on/10sec off
barbell turkish sit ups
barbell roll outs
strength (18min)
snatch
work up to a heavy complex
snatch high pull + below the knee hang squat snatch
back off set
every 45sec x 6
below the knee hang squat snatch @75% with 2sec pause in catch
metcon (11min)
for time
21-15-9 reps
hang power snatch 40/30
400m b/w sets

warm up (6min)
3 sets
45sec on/15sec off
shuttle runs
lateral squat stretch/down dog & seal/dynamic bridge
prehab (5min)
3 sets
30sec on/10sec of
tuck sit hang
double db top of push up hold
strength/gymnastic (16min)
5 sets (unbroken)
2 pull overs
4 pull ups
6 toes to bar
30sec l-sit hold
2min rest
scale floor assistant pull overs
banded pull ups/seated pull ups
straight leg raises
tuck sit hold
2min rest
metcon (12min)
amrap 12min
12 double db thruster 20/15
6 shuttle runs (2x5m)
18 sit ups
scsle 15/10

warm up
3 sets
45 sec on/15 sec off
bike/ski/down ups
sumo squat stretch/wall squats/twisted cross
prehab
3 sets
30 sec on/10 sec off
barbell turkish sit ups
roll outs
conditioning
emom x 42
1. 12/9cal bike
2. 5 burpee broad jumps
3. 2-4 wall walks
4. 12/9cal ski
5. 16-20 swings 24/16
6. rest

warm up (6min)
3 sets
45sec on/15sec off
row
instep stretch + rotation/handwalk + push ups/dynamic bridge
prehab (5min)
YGIG
3 sets
30sec on/10sec off
sandbag bear hug hold
rower pike ups
metcon
team metcon
amrap 30min
90/65cal row
60 sandbag over shoulder 45/30
30 synchro burpees
90/65cal bike
60 alt. sandbag lunges 45/30
30 synchro burpees

warm up (6min)
200m run
into
2 sets
45sec on/15sec off
down ups
handwalk + push up/twisted cross
prehab (3min)
2 sets
30sec on/10sec off
barbell top of press hold @unloaded bar
barbell turkish sit ups
strength (12min)
every 2:00 x 5
3 push press @climbing
first push press with a 2sec pause in dip
metcon (24min)
3 rounds
for time
400m run
40 wall balls 9/6
200m run
20 burpee box jump overs 60/50

warm up (6min)
2 sets
45sec on/15sec on
bike
ski
instep stretch + rotation/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
medball turkish sit ups
alt kb single leg rom deadlift
strength/gymnastic (16min)
emom x 12
1. 4-6 strict pull ups
2. 30-40sec hollow hold
3. 2 alt turkish get ups @ahap
4. 10/10 medball side throws
metcon (18min)
4 rounds
for total reps
3min on/90sec off
12/9cal ski
18 kb sumo deadlift high pulls 24/16
12/9cal bike
max kb twist 24/16

warm up (6min)
3 sets
45sec on/15sec off
down ups
sumo squat stretch/down dog & seal/handwalk + push up
prehab (5min)
3 sets
30sec on/10sec off
top of push up hold in rings/on db`s
wall squats with 2sec pause in bottom
metcon (30min)
benchmark
"Gator"
8 rounds
5 frontsquats 80/55
26 ring push ups
scale 50/35, db push ups, push ups, kneeling push ups

warm up (6min)
3 sets
45sec on/15sec off
row
sumo squat stretch/instep stretch + rotation/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
rower pike ups
kb twist
strength (18min)
every 2min x 7
3 backsquats @83%
metcon (14min)
armap 14min
18/12cal row
14 sit ups
12 swings 32/24

warm up (6min)
3 sets
45sec on/15sec off
down ups
instep stretch + rotation/handwalk + push up/twisted coss
prehab (5min)
3 sets
30sec on/10sec off
db hollow hold
db pass through
strength (18min)
5 sets
5-4-3-2-1 reps
deadlifts @climbing
start @75% of 1rm deadlift
max strict handstand push ups b/w sets
rest as needed
metcon (18min)
for total reps
3 sets
2min on/1min off
alt b/w a&b
a) 10 alt db hang power clean & jerks 22,,5/15
10 toes to bar
b) 10 alt single arm db overhead lunges 22,5/15
10 burpees over db

warm up
400m run
into
3 sets
45 sec on/15 sec off
bike
down ups/step ups/instep stretch+rotation
prehab
3 sets
30 sec on/10 sec off
db hollow hold
db renegade row
conditioning
emom x 42
1. 5 shuttle runs (2x6)
2. 20m sled drag 60/45
3. 6 alt single arm devils press 22,5/15
4. 12/9 cal bike
5. 6 burpee box jumps
6. rest

warm up (6min)
3 sets
45sec on/15sec off
down ups
instep stretch + rotation/handwalk + push up/dynamic bridge
prehab (5min)
3 sets
30sec on/10sec off
barbell turkish sit ups
top of push up hold
metcon (30min)
team metcon
for time
50 power cleans 50/35
100 push ups
100 sit ups
50 burpees over bar
50 frontsquats 50/35
50 burpees over bar
100 sit ups
100 push ups
50 power cleans 50/35

warm up (6min)
3 sets
45sec on/15sec off
rope jumps
inverted hamstring stretch/handwalk + push up/lat stretch
prehab (4min)
tabata
hollow rock
arch rock
skill (15min)
bar muscle ups
beat swings
dynamic beat swings
jump into hollow
hip kipp drill
box supported bar muscle up
bar muscle up practise
metcon (16min)
8-4-2 reps
bar muscle ups
80-40-20 reps
alt db snatches 22,5/15
160-80-40 double unders
scale chest to bar pull ups, pull ups, banded pull ups, jumping bar muscle ups

warm up (6min)
3 sets
45sec on/15sec off
bike
sumo squat stretch/lateral squat stretch/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
sandbag bear hug hold
wall squats with 2sec pause in bottom
strength (16min)
5-4-3-2-1 reps
frontsquats @climbing
*start with 76% of 1rm frontsquat
rest as needed b/w sets
metcon (16min)
4 rounds
for total reps
2min on/2min off
20/15cal bike
max sandbag over shoulder 45/30

warm up (6min)
3 sets
45sec on/15sec off
step ups
instep stretch + rotation/down dog & seal/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
db top of push ups hold
db bottom of push up hold
strength (15min)
5 sets
5 seated strict shoulder press @climbing
5-10 barbell bent over row @climbing
rest as needed
metcon (12min)
amrap 12min
2,4,6,8,10,etc reps
double db devils press 20/15
double db box step overs 20/15
scale 15/10

warm up (6min)
3 sets
45sec on/15sec off
ski
sumo squat stretch/down dog & seal/dynamic bridge
prehab (5min)
3 sets
30sec on/10sec off
nose to wall handstand hold
tuck sit hang
strength (15min)
work up to a heavy
4rm backrack lunges
back off set
emom x 5
2 backrack lunges @4rm
metcon (16min)
emom x 16
1. 12/9cal ski
2. 12-16 toes to bar
3. 15-20 wall balls 9/6
4. 2-4 wall walks
scale knee raises, 6/4, inchworm

warm up (6min)
200m run
into
2 sets
45sec on/15sec off
down ups
instep stretch + rotation/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
barbell good mornings @unloaded bar
barbell turkish sit ups
strength (12min)
work up to a heavy complex
2 deadlifts + 1 hang power clean + 1 push jerk
metcon (16min)
for time
400m run
4 rounds
12 deadlifts 70/50
9 hang power cleans 70/50
6 shoulder to overhead 70/50
200m run
2 rounds
12 deadlifts 70/50
9 hang power clean 70/50
6 shoulder to overhead 70/50
100m run
1 round
12 deadlift 70/50
9 hang power cleans 70/50
6 shoulder to overhead 70/50
scale 50/35

warm up
3 sets
45 sec on/15 sec off
row/ski/bike
step ups / down ups / handwalk + push up
prehab
3 sets
30 sec on/10 sec off
hollow hold
alt single leg v-ups
conditioning
emom x 49
1. 20m sled push 60/45
2. 12/9 cal row
3. 8-10 burpee double jump over line
4. 12/9 cal ski
5. 12-15 box jump overs
6. 12/9 cal bike
7. rest

warm up (8min)
200m run
into
2 sets
45sec on/15sec off
down ups
sumo squat stretch/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
medball turkish sit ups
tuck sit hang
metcon (30min)
teams of two
for time
400m run
120 wall balls 9/6
80 toes to bar
120 burpees over medball
80 pull ups
120 medball cleans 9/6
400m run
scale 6/4, knee raises, jumping pull ups, ring rows

warm up (6min)
3 sets
45sec on/15sec off
row
instep stretch + rotation/handwalk + push ups/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
rower pike up
nose to wall handstand hold
strength (20min)
every 3min x 5
3 deadlifts @83%
6 weighted single leg glute bridge/side
metcon (18min)
3 rounds
for total reps
3min on/90sec off
15/10cal row
3 wall walks
15/10cal row
max swings 32/24

20/12

warm up (6min)
200m run
2 sets
45sec on/15sec off
handwalk
twisted cross/dynamic bridge
prehab (5min)
3 sets
30sec on/10sec off
top of shoulder press hold @unloaded bar
side bends @unlaoded bar
strength (18min)
work up to a heavy 3rm push jerk
back off set
emom x 6
1 push jerk @3rm
metcon (12min)
5 rounds
for time
200m run
5 power cleans 60/45

scale 40/30

warm up (6min)
400m run
2 sets
45sec on/15sec off
down ups
handwalk + push ups/twisted cross
prehab (6min)
3 sets
30sec on/10sec off
plank ups
marching plank
arch hold
gymnastic/functional (30min)
emom x 30min
1. 1-2 rope climbs
2. 6 sandbag over bar 45/30
3. 10m+10m sled drag/sled push @ahap
4. 30sec ring l-sit hold
5. 5-10 strict handstand push ups
6. 10-15 GHD sit ups
scale rope pulls, l-sit on parallettes/box, box supported hspu, sit ups

warm up (6min)
3 sets
45sec on/15sec off
shuttle runs
samson stretch/sumo squat stretch/handwalk + push ups
prehab (5min)
3 sets
30sec on/10sec off
db top of push up hold
db twist
strength (16min)
pause backsquat
every 75sec x 10
1 rep @87% with 3sec pause in bottom
metcon (16min)
amrap 16min
10 shuttle runs (2x5m)
10 double db hang power cleans 22,5/15
20m double db frontrack lunges 22,5/15
10 double db push ups
scale 15/10, kneeling push ups

warm up (6min)
3 sets
45sec on/15sec off
down ups
samson stretch/lateral squat stretch/handwalk + push up
prehab (5min)
3 sets
30sec on/10sec off
tuck sit hang
barbell roll outs
strength (18min)
emom x 12
complex
power snatch + overhead squat
1.-4.: 1 power snatch + 3 overhead squats @85% of 1rm psn
5.-8: 1 power snatch + 2 overhead squats @90% of 1rm psn
9.-12.: 1 power snatch + 1 overhead squat @95% of 1rm psn
metcon (15min)
4 rounds
for time
10 power snatches 40/30
10 pull ups
10 burpees over bar
10 toes to bar
scale 30/20, jumping pull ups, knee raises

a) warm up (6min)

3 sets 

45sec on/15sec off 

bike/row

down ups 

instep stretch + rotation/handwalk + push ups 

b) prehab (5min)

3 sets 

30sec on/10sec off 

top of push up hold on db

bottom of push up hold on db 

cI conditioning (40min)

10sets 

for total reps 

45sec on / 15sec off

bike 

double db burpees @ahap

row

double db box step overs @ahap

‍

warm up (4min)
2 sets
45sec on/15sec off
ski/bike
samson stretch/down dog & seal
prehab (4min)
tabata
hollow hold/arch hold
metcon (27min)
teams of two
for total reps
YGIG
amrap 12min
15/10cal ski
10 swings 32/24
5 toes to bar
3min rest
amrap 12min
15/10cal bike
10 alt kb goblet squats 32/24
10 hand release push ups
scale 20/12, knee raises, kneeling hand release push ups

warm up (6min)
3 sets
45sec on/15sec off
rope jumps
sumo squat stretch/lateral squat stretch/down dog & seal
prehab (5min)
3 sets
30sec/10sec
wall squats with 2sec pause in bottom
barbell turkish sit ups
strenght (15min)
work up to a heavy thruster
metcon (9min)
Fitnessbundesliga Test 3
amrap 9min
24 double unders
21 thruster 40/30
24 double unders
18 thruster 50/35
24 double unders
15 thruster 60/40
24 double unders
12 thruster 70/45
24 double unders
9 thruster 80/52,5
24 double unders
6 thruster 90/60
24 double unders
max effort thruster 100/67,5
scale less weight

warm up (6min)
200m run
into
2 sets
45sec on/15sec off
row
handwalk + push ups/twisted cross/dynamic bridge
prehab (5min)
3 sets
30sec on/10sec off
single arm db turkish sit ups/side
db pass through
strenght/functional (15min)
4 sets
7/7 single arm db bench press @ahap
10 db pull overs @ahap
14 seesaw row @ahap
rest as needed
metcon (20min)
for time
100/75cal row
800m run
60 alt db snatches 22,5/15
400m run
20 alt single arm db devils press 22,5/15
scale 15/10

warm up (6min)
3 sets
45sec on/15sec off
shuttle runs
sumo squat stretch/instep stretch + rot/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
barbell turkish sit ups
tuck sit hang
strenght (20min)
frontsquats
4-2-1-4-2-1 reps
@climbing
2:30min rest b/w sets
metcon (15min)
6 rounds
for time
6 overhead squats 50/35
12 chest to bar pull ups
24 sit ups

warm up (6min)
3 sets
45sec on/15sec off
down ups
step ups
instep stretch + rotation/down dog & seal/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
barbell good mornings @unloaded bar
barbell hollow hold
strenght (16min)
work up to a heavy 3rm deadlift
metcon (15min)
for time
20 deadlifts 60/45
40 box jump overs 60/50
20 deadlifts 60/45
2min rest
10 power cleans 60/45
20 burpee box jump overs 60/50
10 power cleans 60/45

warm up (6min)
3 sets
45sec on/15sec off
bike
handwalk + push ups/twisted cross/dynamic bridge
prehab (5min)
3 sets
30sec on/10sec off
top of press hold @unloaded bar
barbell roll outs
strenght (17min)
every 90sec x 8
2 push press @86%
metcon (18min)
3 rounds
for total reps
amrap 3min
30 double unders
20/15cal bike
max shoulder to overhead
in remaining time 50/35
3min rest
scale less cal, 40/30, single unders (x2)

warm up (8min)
200m run
into
2 sets
45sec on/15sec off
ski/bike
samson stretch/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
nose to wall handstand hold
sandbag bear hug hold
conditioning (60min)
5 sets
amrap 5min
200m run
25/18cal ski
15 box jumps 60/50
max sit ups in remaining time
2min rest
amrap 5min
200m run
20/15cal bike
8 sandbag over shoulder 45/30
max wall walks in remaining time
2min rest

warm up (6min)
400m run
into
2 sets
45sec on/15sec off
down ups
instep stretch + rotation/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
barbell turkish sit ups
plank ups
metcon (35min)
teams of two
for time
400m run
80 hang power snatch 40/30
80 burpees
400m run
60 hang power snatches 50/35
60 burpee box jumps 60/50
400m run
40 hang power snatches 60/40
40 burpee box jump overs 60/50

warm up (6min)
3 sets
45sec on/15sec off
down ups
samson stretch/handwalk + push ups/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
tuck sit hang
db hollow hold
metcon
Fitnessbundesliga (25min)
Test 2
buy in
24 pull ups
5 rounds
3 wall walks
9 toes to bar
12 box jump overs 60/50
3min rest
5 rounds
6 burpees over db
9 single arm db hang clean & jerks left arm 22,5/15
12 single arm db overhead lunges left arm 22,5/15
6 burpees over db
9 single arm db hang clean & jerks right arm 22,5/15
12 single arm db overhead lunges right arm 22,5/15

warm up (6min)
3 sets
45sec on/15sec off
row
samson stretch/handwalk + push up/twisted cross
prehab (4min)
tabata
top of push up hold
bottom of push up hold
strength (18min)
work up to a heavy
5rm
3rm
1rm
benchpress
metcon (20min)
every 4min x 4
30/20cal row
12 swings 32/24
scale less reps, 24/16

warm up (6min)
3 sets
45sec on/15sec off
down ups
instep stretch + rotation/handwalk + push up
prehab (5min)
3 sets
30sec on/10sec off
barbell hollow hold
barbell roll outs
strength (20min)
work up to a heavy squat clean
back off set
every 45sec x 6
1 squat clean @75%
metcon (12min)
21-15-9 reps
for time
power cleans 60/45
burpees over bar

warm up (6min)
3 sets
45sec on/15sec off
rope jumps
instep stretch + rotation/down dog & seal/ handwalk + push up
prehab (5min)
3 sets
30sec on/10sec off
tuck sit hang
nose to wall handstand hold
strength/gymnastic (15min)
8 sets
2 nose to wall handstand push ups
2 mixed grip strict pull ups
2 strict handstand push ups
2 mixed grip strict pull ups
rest as needed
metcon (14min)
amrap 14min
6 push press 40/30
3 bar muscle ups/6 chest to bar pull ups
36 double unders
scale pull ups/jumping pull ups, single unders (x2)

warm up (6min)
2 sets
45sec on/15sec off
ski
step ups
sumo squat stretch/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
medball turkish sit ups
plank on medball
strength (15min)
every 2:30min x 6
5 backsquats @83%
metcon (20min)
emom x 20
1. 12/9cal ski
2. 16-20 wall balls 9/6
3. 10-12 box jump overs 60/50
4. 15-20 sit ups

12nullacht B-Day Party

WOD 1 (9min)
for total reps
3 rounds
each athlete
40sec on/20sec off
bike (cal)
burpees on plate
alt db snatches 20/15/10/5

WOD 2 (14min)
for time
Athlete 1
30cal ski
30 goblet squats 16/8

Athlete 2
30cal ski
20 goblet squats 24/16

Athlete 3
30cal ski
10 goblet squats 32/24

WOD 3 (12min)
1rm
snatch
clean
deadlift
*each team must decide which athlete will do which lift.
score the total of weight
1min rest
into
max reps in 60sec
snatch
clean
deadlift
@ 50% of heaviest lift

WOD 4 (20min)
for time
6 x 400m run (YGIG)
while one athlete is running, the other athletes have to make as many reps as possible
2 wall walks
6 toes to bar/knee raises
10 shoulder to overhead 30/20

WOD 5 (10min)
6 rounds
for time
6 synch sandbag box step overs *2 Athletes
6 synch sandbag bear hug carry (2x6m) *2 Athletes

WOD 6 (25min)
FINAL CHIPPER
for time
YGIG
120cal row
120 single arm db devils press 25/15
120 pull ups
120 single arm db overhead lunges 25/15

warm up (6min)
3 sets
45sec on/15sec off
row
instep stretch + rotation/handwalk + push ups/twisted cross
prehab (4min)
tabata
plank hold
v-ups
functional training (15min)
4 sets
4 alt kb turkish get ups 24/16
6/6 kb windmill 24/16
8/8 kb renegade row
2min rest
metcon (20min)
Fitnessbundesliga Test 1
for time
2000m row
emom
5 deadlifts 80/55

warm up (6min)
3 sets
45sec on/15sec off
rope jumps
step ups
sumo squat stretch/handwalk + push up
prehab (5min)
3 sets
30sec on/10sec off
nose to wall handstand hold
bottom of pus up hold on db`s
skill/gymnastic vol (18min)
kipping hspu
pike push ups
box supported handstand push ups
kick up into handstand
neg handstand push up
headstand into handstand (elevated)
floor assitant handstand kick up
handstand push up
back off set
amrap 5min
kipping hspu
metcon (20min)
8 rounds
for time
200m run
6 double db thruster 22,5/15
20 double unders
6 double db box step overs 22,5/15

warm up (6min)
3 sets
45sec on/15sec off
bike
sumo squat stretch/instep stretch + rotation/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
barbell turkish sit ups
barbell roll outs
strength (18min)
work up to a heavy complex
power snatch + hang squat snatch
back off set
emom x 6
complex @80%
metcon (16min)
emom x 16min
1. 12/9cal bike
2. 6-8 hang power snatches 50/35
3. 8-10 burpees over bar
4. rest

warm up (6min)
3 sets
45sec on/15sec off
down ups
sumo squat stretch/lat stretch/dynamic bridge
prehab (5min)
3 sets
30sec on/10sec off
sandbag bear hug hold
tuck sit hang
strength (15min)
frontsquats
every 90sec x 8
1 rep @90%
metcon (20min)
crossfit games test (mod)
PIG CHiPPER
for time
10 sandbag over shoulder 45/30
25 chest to bar pull ups
50 toes to bar
100 wall balls 9/6
50 toes to bar
25 chest to bar
10 sandbag over shoulder 45/30
scale pull ups, jumping pull ups, knee raises

warm up (6min)
3 sets
45sec on/15sec off
step ups
instep stretch + rotation/handwalk + push ups/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
nose to wall handstand hold
barbell turkish sit ups
strength (10min)
for quality
amrap 10min
3 deadlifts @85%
9 def weighted push ups
metcon (12min)
4 rounds
for time
8 power cleans 50/35
4 wall walks
12 box jump overs 60/50

warm up (8min)
400m run
into
2 sets
45sec on/15sec off
bike/ski
samson stretch/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
plank ups
plank left arm/right leg
plank right arm/left leg
conditioning (60min)
every 8min x 6
200m run
30/20cal bike
200m run
30/20cal ski

warm up (6min)
3 sets
45sec on/15sec off
row
sumo squat stretch/down dog & seal/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
rower pike ups
medball turkish sit ups
metcon (30min)
amrap 30min
30/20cal row
30 wall balls 9/6
30 burpee box jump overs 60/50

warm up (6min)
3 sets
45sec on/15sec off
rope jumps
samson stretch/handwalk + push up/dynamic bridge
prehab (5min)
3 sets
30sec on/10sec off
kb hollow hold
kb pass through
strength (15min)
work up to a heavy 4rm frontrack lunges
back off set
every 75sec x 6
2 frontrack lunges @4rm
metcon (16min)
amrap 16min
24 double unders
12 kb single arm shoulder to overhead left side 24/16
24 double unders
12 kb single arm shoulder to overhead right side 24/16
24 sit ups
scale 20/12, single unders (x2)

warm up (6min)
dynamic warm up
prehab (4min)
tabata
hollow/arch hold
strength/skill (15min)
BMU
beat swings
dynamic beat swings
jump into hollow
hip kip drills
jumping BMU
supported BMU
scale floor supported BMU
back off set
every 30sec x 10
1 BMU
metcon (20min)
4 rounds
for time
400m run
20 toes to bar
10 sandbag over shoulder 45/30
scale knee raises, sandbag to chest

warm up (6min)
2 sets
45sec on/15sec off
ski/bike
step ups
sumo squat stretch/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
wall squats with 3sec pause in bottom
top of db push up hold
strength (17min)
work up to a heavy 3rm overhead squat
back off set
emom x 5
1 pause overhead squat with 3sec pause in the bottom @90%
metcon (20min)
every 2min x 10
*alt b/w a & b
a) 12/9cal ski
6 double db devils press 20/15
b)12/9cal bike
6 double db box step overs 20/15

warm up (6min)
2 sets
45sec on/15sec off
shuttle runs
down ups
instep stretch + rotation/handwalk +push ups
prehab (5min)
3 sets
30sec on/10sec off
barbell hollow hold
barbell roll outs
strength (20min)
barbell cycling
power clean
10 power clean @60%
8 power cleans @70%
6 power cleans @80%
4 power cleans @90%
2 power cleans @95%
1 power clean @100+%
metcon (15min)
5 rounds
for time
10 burpees on plate
10 shuttle runs (2x6m)
1min rest

warm up (6min)
3 sets
45sec on/15sec off
down ups
sumo squat stretch/handwalk + push up/dynamic bridge
prehab (5min)
3 sets
30sec on/10sec off
top of press hold @unloaded bar
tuck sit hang
strength (15min)
work up to a 3rm push press
back off set
max unbroken sets @50% of 3rm
metcon (10min)
benchmark
"Fran"
21-15-9 reps
for time
thruster 40/30
pull ups
scale 30/20, jumping pull ups

warm up
200m run
into
4 sets
45sec on/15sec off
ski/bike
samson stretch/down dog & seal/twisted cross/dynamic bridge
prehab
3 sets
30sec on/10sec off
plank hold
arch hold
shoulder taps in push up pos
conditioning
8 sets
a) 4min on/2min off
400m run
max cal ski in remaining time
b) 400m run
max cal bike in remaining time

warm up (6min)
2 sets
45sec on/15sec off
row
instep stretch + rotation/handwalk + push up
prehab (5min)
3 sets
teams of two
30sec on/10sec off
rower pike ups
barbell turkish sit ups
metcon (28min)
in teams of two
for time
10-9-8-7-6-5-4-3-2-1 reps
deadlifts 100/70
burpees over bar
into
110/80cal row
into
1-2-3-4-5-6-7-8-9-10 reps
power cleans 70/50
burpee toes to bar

warm up (5min)
dynamic warm up
prehab (5min)
3 sets
30sec on/10sec off
nose to wall handstand hold
tuck sit hang
strength (10min)
amrap 10min
2-4-6-8-10-etc
strict hspu
strict toes to bar
scale elevated/box supported hspu
straight leg raises/bench supported strict toes to bar
metcon (20min)
2 rounds
for time
800m run
10 wall walks
40 sit ups
20 chest to bar pull ups
scale inchworm, pull ups, jumping pull ups

warm up (6min)
3 sets
45sec on/15sec off
ski
instep stretch + rotation/lateral squat stretch/handwalk
prehab (5min)
3 sets
30sec on/10sec off
barbell good mornings @unloaded bar
db hollow hold
strength (18min)
4 giantsets
4 deadlifts @85%
8 alt db cossack squats @ahap
10 banded partner supported hamstring curls
3min rest
metcon (18min)
3 rounds
for total reps
3min on/3min off
12/9cal ski
12 alt db snatches 22,5/15
12/9cal ski
max single arm alt db overhead lunges 22,5/15
scale 9/6cal, 15/10

warm up (6min)
3 sets
45sec on/15sec off
rope jumps
handwalk + push ups/twisted cross/dynamic bridge
prehab (5min)
3 sets
30sec on/10sec off
seated barbell overhead hold
db pass through
strength (20min)
5 supersets
5 seated shoulder press @climbing
20 alt seesaw row @ahap
2min rest
metcon (12min)
amrap 12min
12 toes to bar
6 shoulder to overhead 60/45
24 double unders
scale knee raises, 40/30, single unders (x2)

warm up (6min)
3 sets
45sec on/15sec off
step ups
sumo squat stretch/handwalk/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
medball turkish sit ups
kb pass through
YGIG
metcon (35min)
benchmark
"Morrison"
50-40-30-20-10 reps
for time
wall balls 9/6
box jumps 60/50
swings 24/16

warm up (6min)
3 sets
45sec on/15sec off
row
sumo squat stretch/lateral squat stretch/lat stretch
prehab (5min)
3 sets
30sec on/10sec off
tuck sit hang
rower pike ups
strength (22min)
every 2min x 8
2 backsquats @90%
metcon (14min)
4 rounds
4 bar muscle ups
12 burpees over erg
18/14cal row
scale
8 pull ups/jumping pull ups

warm up (8min)
200m run
into
2 sets
45sec on/15sec off
bike/ski
step ups
samson stretch/insep stretch + rotation
prehab (5min)
3 sets
30sec on/10sec off
double db top of push up hold
double db bottom of push up hold
conditioning (60min)
every 6min x 10
200m run
6 double db burpees 22,5/15
12/9cal bike
6 double db step ups 22,5/15
12/9cal ski

warm up (6min)
2 sets
45sec on/15sec off
bike/row
down ups
samson stretch/handwalk + push ups
prehab (5min)
3 sets
30sec on/10sec off
plank hold
arch hold
metcon (34min)
teams of two
amrap 16min
12/9cal bike
10 a-jumps
8 hang power cleans 50/35
2min rest
amrap 16min
12/9cal row
10 burpees on plates
8 shoulder to overhead 50/35

warm up (6min)
2 sets
45sec on/15sec off
ski
down ups
instep stretch + rotation/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
barbell turkish sit ups
barbell roll outs
strength (18min)
every 2:30min x 5
6 deadlifts @78%
12 double db suitecase lunges @22,5/15
metcon (16min)
4 rounds for total reps
2min on/2min off
10 box jumps 75/60
12/9cal ski
max double db hang power clean & jerks 22,5/15
scale 15/10

warm up (4min)
2 sets
45sec on/15sec off
rope jumps
sumo squat stretch/twisted cross
prehab (4min)
tabata
hollow/arch hold
gymnastic strength (18min)
emom x 18
1. 4-6 nose to wall handstand push up
2. 1-2 legless rope climb
3. 10-15 ghd sit ups
4. 8-12 alt pistol squats
5. 30-45sec chinese plank hold
6. 30-50 double unders
scale elevated, box supported hspu/rope climbs, rope pulls, sit ups, feet supported, plank, 30sec double under practice, single unders
metcon (12min)
amrap 12min
10 hand release push ups
20 sit ups
30 squats
*every 2min 10 shuttle runs (6/6)

warm up (6min)
3 sets
45sec on/15sec off
down ups
sumo squat stretch/lateral squat stretch/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
tuck sit hang
plank hold
strength (15min)
work up to a heavy complex
power clean + frontsquat
metcon (15min)
for time
3 rounds
30 burpees to plate
20 frontsquats 40/30
10 pull ups
scale jumping pull ups/banded pull ups/ring rows

warm up
200m run
into
2 sets
45sec on/15sec off
handwalk
instep stretch + rotation/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
sandbag bear hug hold
nose to wall handstand hold
strength (17min)
work up to a heavy push jerk
back off set
every 75sec x 5
2 push jerks @75%
*1 rep with 3sec pause in catch
metcon (20min)
8 rounds
for time
200m run
4 wall walks
6 sandbag over shoulder 45/30

warm up (6min)
2 sets
45sec on/15sec off
ski/bike
sumo squat stretch/handwalk + push up
prehab (5min)
3 sets
30sec on/10sec off
medball hollow hold
db pass through
metcon (30min)
Andi´s B-Day WOD
for time
54/40cal ski
54 wall balls 9/6
54 box jump overs 60/50
54 alt single arm devils press 22,5/15
54 toes to bar
54/40cal bike
scale 6/4, 15/10, knee raises

warm up
4 sets
bike/ski
sumo squat stretch/handwalk+push up/twisted cross/instep stretch+rotation
prehab
3 sets
30 sec on/10 sec off
sandbag hold
kb hollow hold
conditioning
for total reps
8 rounds
40sec on/20sec off
1. bike
2. sled push
3. ski
4. sandbag burpees over box
5. farmers carry 32/24
6. sit ups

warm up (6min)
2 sets
45sec on/15sec off

row

down ups
samson stretch/handwalk + push up
prehab (5min)
3 sets
30sec on/15sec off
db hollow hold
nose to wall handstand hold
metcon (30min)
teams of 3
amrap 36min
for max distance row (3min)

max reps
2 wall walks
6 toes to bar
12 alt db snatches 22,5/15
6 burpees over db
12 alt single arm overhead lunges 22,5/15

one athlete rows while the other two do the maximum rounds of the other movements

warm up (6min)
3 sets
45sec on/15sec off
rope jumps
sumo squat stretch/down dog & seal/twisted cross
prehab (5min)
tabata
hollow rock/arch rock
strength/skill (20min)
pull ups
back off set
every 2:30min x 5
5-10 pull ups
6 double db box step overs @ahap
metcon (12min)
amrap 12min
35 double unders
9 double db thruster 22,5/15
scale single unders (x2), 15/10

warm up (6min)
3 sets
45sec on/15sec off
down ups
instep stretch + rotation/samson stretch/handwalk
prehab (5min)
3 sets
30sec on/10sec off
barbell good mornings @unloaded bar
side plank hold/side
strength (15min)
work up to a 2rm elevated deadlift (20cm)
metcon (18min)
for time
40-30-20-10 reps
hang power clean 50/35
10-20-30-40 reps
burpees over bar

warm up (8min)
400m run
into
2 sets
45sec on/15sec off
down ups
handwalk + push ups/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
top of shoulder press hold @unloaded bar
hollow hold
strength (12min)
5 sets

5 banded shoulder press @climbing

rest as needed
metcon (20min)
5 rounds
for time
400m run
20 handstand push ups
20 sit ups
scale hand release push ups

warm up (6min)
3 sets
45sec on/15sec off
step ups
sumo squat stretch/handwalk/dynamic bridge
prehab (5min)
3 sets
30sec on/10sec off
tuck sit hang
kb hollow hold
strength (16min)
box back squats
work up to a heavy 3rm
metcon (15min)
amrap 15min
12 toes to bar
12 swings 32/24
12 box jump overs 60/50
scale 24/16, knee raises

warm up (6min)
2 sets
45sec on/15sec off
row
step ups
instep stretch + rotation/sumo squat stretch
prehab (5min)
3 sets
30sec on/10sec off
medball hollow hold
roll outs
benchmark
"Fight gone bad"
5 rounds
for total reps
wall balls 9/6
sumo deadlift high pulls 35/25
box jumps 50
push press 35/25
row (cal)
1min rest
‍

Warm up
2 sets
45 sec on/15 sec off
ski/bike
instep stretch + rotation/handwalk/samson stretch
prehab
3 sets
30 sec on/10 sec off
kb hollow hold
kb russian twist
conditioning
for time
120/90cal ski
120 box jumps 60/50
120/90cal bike

*every 3min
6 burpees
9 kb swings 24/16
12 goblet squats 24/16

warm up (8min)
400m run
into
2 sets
45sec on/15sec off
row
sumo squat stretch/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
barbell hollow hold
rower pike push up hold
metcon (30min)
teams of two
for time
800m run
80 tpower cleans 40/30
1600/1300m row
80 thruster 40/30
800m run

warm up (6min)
dynamic warm up
prehab (5min)
3 sets
30sec on/10sec off
sandbag bear hug hold
tuck sit hang
functional (15min)
4 sets
8+8 kb windmill @ahap
16 alt kb single leg rom deadlifts @ahap
30sec l-sit hold
2min rest
metcon (15min)
for time
1-10 reps
sandbag to shoulder 45/30
burpee toes to bar
scale burpee knee raises

warm up (6min)
400m run
2 sets
45sec on/15sec off
rope jumps
sumo squat stretch/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
medball hollow hold
plank hold
strength (20min)
every 2min x 8
3 backsquats @80%
metcon (16min)
for time
400m run
80 wall balls 9/6
160 double unders
400m run
40 wall balls 9/6
80 double unders
scale single unders (x2)

warm up (6min)
3 sets
45sec on/15sc off
ski
instep stretch + rotation/handwalk + push up/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
nose to wall handstand hold
tuck sit hang
strength/gymnastic (21min)
every 3min x 7
3 strict hspu
4 strict pulll ups
3 strict hspu
4 chin ups
metcon (18min)
3 rounds
for total reps
3min on/3min off
30/22cal ski
max alt db snatches 25/20

warm up (6min)
3 sets
45sec on/15sec off
shuttle runs
sumo squat stretch/handwalk/lat stretch
prehab (5min)
3 sets
30sec on/10sec off
tuck sit hang
barbell turkish sit ups
strength (18min)
work up to a heavy complex
power snatch + hang squat snatch + overhead squat
back off set
every 75sec x 5
complex @85%
metcon (12min)
for time
21-15-9 reps
overhead squat 50/35
chest to bar pull ups
scale 35/25, pull ups, jumping pull ups, ring rows

warm up (6min)
3 sets
45sec on/15sec off
down ups
handwalk + push up/twisted cross/dynamic bridge
prehab (5min)
3 sets
30sec on/10sec off
kb hollow hold
top of push up hold on kb
strength (18min)
benchpress
work up to a heavy 3rm
back off set
every 45sec x 6
1 rep @3rm
metcon (12min)
FTD Event 4
for time
40-30-20-10 reps
double kb shoulder to overhead 24/16
burpee double jump over kb

warm up
400m run
into
2 sets
45sec on/15sec off
ski/bike
samson stretch/down dog & seal
prehab
3 sets
30 sec on/10 sec off
hollow hold
side plank raises
conditioning
every 10min x 6
400m run
20 box jump overs
20/15cal ski
20 v-ups
20/15cal bike

warm up (6min)
3 sets
45sec on/15sec off
row
sumo squat stretch/instep stretch + rotation/twisted cross
prehab(5min)
3 sets
30sec on/10sec off
plank ups
marching plank
metcon (35min)
5 rounds
for time
20/15cal row
20 wall balls 9/6
20 burpee to target
2min rest
for time
100/75cal row
100 wall balls 9/6
100 target burpees

warm up (6min)
3 sets
45sec on/15sec off
rope jumps
instep stretch + rotation/down dog & seal/dynamic bridge
prehab (5min)
3 sets
30sec on/10sec off
barbell alt single leg rom deadlifts
reverse plank hold
strength (18min)
5 sets
4 deadlifts @85% of 1rm
8 hip thrust @ahap
2min rest
metcon (12min)
amrap 12min
20-40-60-80-100-etc
double unders
2-4-6-8-10-etc
double db hang power snatches 22,5/15
scale single unders (x2), 15/10

warm up (6min)
2 sets
45sec on/15sec off
bike
step ups
handwalk + push ups/twisted cross
prehab (5min)
3 sets
30sec on/15sec off
nose to wall handstand hold
barbell turkish sit ups
strength (20min)
work up to a heavy shoulder press within 8min
work up to a heavy push press within 8min
work up to a heavy push jerk within 6min
metcon (16min)
4 rounds
for total reps
2min on/2min off
12/9cal bike
6 burpee box jump overs 60/50
max wall walks in remaining time

warm up (6min)
400m run
into
2 sets
45sec on/15sec off
down ups
samson stretch/dynamic bridge
prehab (6min)
teams of two
3 sets
30sec on/15sec off
banded pull downs
kb hollow hold
tuck sit hang
skill (15min)
pull ups
metcon (15min)
benchmark
"Helen"
3 rounds
400m run
21 swings 24/16
12 pull ups

warm up (6min)
3 sets
45sec on/15sec off
row
sumo squat stretch/samson stretch/handwalk + push ups
prehab (5min)
3 sets
30sec on/10sec off
rower pike ups
wall squats with 3sec pause in bottom
strength (13min)
backsquat
work up to a heavy 3rm
metcon (20min)
for time
20/15cal row
30 frontrack lunges 40/30
30 shoulder to overhead 40/30
40/30cal row
20 frontrack lunges 40/30
20 shoulder to overhead 40/30
60/45cal row
10 frontrack lunges 40/30
10 shoulder to overhead 40/30

warm up (6min)
3 sets
45sec on/15sec off
down ups
sumo squat stretch/instep stretch + rotation/handwalk + push up
prehab (5min)
3 sets
30sec on/10sec off
nose to wall handstand hold
tuck sit hang
strength (15min)
FTD Event 9
1rm complex
1 deadlift
1 hang clean
1 hang cluster
metcon (15min)
8 rounds
8 sumo deadlift high pulls 40(/30
8 handstand push ups
5 bar muscle ups
scale hand release push ups, pull ups, jumping pull ups

warm up
2 sets
45 sec on/15 sec off
row
step ups
sumo squat stretch/handwalk + push up
prehab
3 sets
30 sec on/10 sec off
kb hollow hold
single leg v-ups
kb twists
conditioning
42 min emom
1. 12/8 cal Row
2. 60m sled push 90/60
3. 24m double kb frontrack carry
4. 15 wall balls 9/6
5. 8 burpee box jumps 60/50
6. rest

warm up (6min)
3 sets
45sec on/15sec off
step ups
sumo squat stretch/handwalk/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
sandbag bear hug hold
plank hold
metcon (35min)
amrap 35min
35 sandbag step overs 45/30
35m sandbag bear hug carry 45/30
35 sandbag squats 45/30
35 sandbag over shoulder 45/30

warm up (6min)
3 sets
45sec on/15sec off
rope jumps
instep stretch + rotation/twisted cross/dynamic bridge
prehab (5min)
3 sets
30sec on/10sec off
tempo barbell good mornings @40X1
barbell turkish sit ups
strength (15min)
deadlift
work up to a heavy 2rm
metcon
for time
40 hang power snatches 40/30
80 double unders
30 hang power snatches 40/30
60 double unders
20 hang power snatches 40/30
40 double unders
10 hang power snatches 40/30
20 double unders
scale 30/15, single unders (x2)

warm up (6min)
2 sets
45sec on/15sec off
row
step ups
samson stretch/handwalk + push up
prehab (5min)
3 sets
30sec on/10sec off
top of shoulder press hold @unloaded bar
nose to wall handstand hold
strength (15min)
work up to a heavy split jerk
back off set
emom x 5
1 rep @85% with 3sec pause in catch
metcon (18min)
for time
buy in 50/38cal row
into
21-15-9 reps
kipping handstand push ups
box jumps 60/50
15-12-9 reps
strict handstand push ups
burpee box jumps 60/50
scale hand release push ups, box supported hspu