WOD
Strength:
3 supersets
21 KB Sumo Deadlifts
15 goblet Squats
9 strict pull ups
2′ Rest
metcon:
„A-Tier“
E3MOM for 12 minutes
12 burpees over DB
15 Double DB hang Clean
amrap single unders/double unders practice
„S-Tier“
E3MOM for 12 minutes
15 burpees over DB
15 Double DB hang Clean @2×15/22,5kg
amrap Double unders
ENDURANCE
40′ emom
40“ on/20“ off
1: cal echo
2: double kb farmers hold
3: burpee box jumps
4: crossover single unders
5: plank kb pull through
Hyrox Engine
2 rounds, 4´on 1´off
-ski
-burpee broad jump
-row
-amrap: 10 db thruster, 10 push up
-run
Hyrox Compete
2 rounds, 4x 45´´on 15´´ off, rest 1´ to switch station
-ski
-db thruster
-run
-reverse lunges
-jumping squats
WOD
skill:
S2OH
metcon:
„A-Tier“
800/1000m Row buy in
into
5 rounds
7 S2OH @60/40kg
14 V-Ups/Leg raises/knee raises
„S-Tier“
800/1000m Row buy in
into
5 rounds
7 S2OH @60/40kg
14 T2B
POWERLIFTING
5×2 back squat
ENDURANCE
12′ amrap
1-2-3….
kb deadlift
wallballshots
2′ rest
12′ amrap
1-2-3….
pull ups/Ring rows
x2 cal row
2′ rest
12′ amrap
1-2-3….
burpees
emty bb thruster
HYROX POWER
10’on 1:30’off, amrap
-10 kb deadlift, 50m farmers carry
-5´ski, 5´row
-2:30´sled push, 2:30´sled pull (repeat 2x)
-20 wall balls, 10 push up
WOD
Strenth:
3 supersets
30“ chin over Bar hold
30/30“ single Leg Wallsit (weighted)
30“ Ring Support hold
90“ Rest
metcon:
„A-Tier“
2 rounds
30 scaled Push ups
25 Box Jump over
20 Ring rows
10 burpees Box step ups
„S-Tier“
2 rounds
40 Push ups
30 Box Jump over
20 pull ups
10 burpees Box Jump over
TC: 16′
ENDURANCE
40′ amrap
500m erg
50 air squats
25 ring rows
20 medball russian twist per side
500m erg
40 air squats
20 ring rows
15 medball russian twist per side
500m erg
30 air squats
15 ring rows
10 medball russian twist per side
Hyrox Compete
3 rounds, 3´on 45´´ off
-sled push
-200m ski, 200m run
-15 db thruster, 15 burpees
-200m row, 10 kb deadlift
Finisher: 100 wall balls
Hyrox Engine
5 rounds: 2’on 30“off
-ski
-burpee broad jump
-row
-wall balls
WOD
skill:
(hang) Power snatch
metcon:
„A-Tier“
5 rounds
12 alt. DB snatches
20 Air Squats
„S-Tier“
50-40-30-20-10
Air Squats
12-8-6-4-2
hang Power snatches @50/30kg
TC: 12′
ENDURANCE
2 rounds
4′ amrap
20/15 cal erg
20 kb swings (24/16kg)
2′ rest
4′ amrap
20/15 cal erg
20 plate sit ups (5kg)
2′ rest
4′ amrap
20/15 cal erg
20 goblet squats (24/16kg)
2′ rest
WOD
Strength
3 supersets
21 band pull aparts
15 biceps curls
9 Double DB z-press/sHSPU
2′ Rest
metcon:
„A-Tier“
20′ EMOM
1: 14/16 Cal row
2: 12 alt. DB hang Clean and jerks
3: 12/14 Cal ECHO
4: 8-12 Ring rows
5: Rest
„S-Tier“
20′ EMOM
1: 16/18 Cal row
2: 12 alt. DB hang Clean and jerks @15/22,5kg
3: 14/16 Cal ECHO
4: 3 BMU/6 C2B/9 pull ups
5: Rest
ENDURANCE
40′ amrap
in Teams of 2
60/50/45 cal erg
50 push ups
40 double db box step over
30 strict pull ups
20 sync sit ups
TC: 38′
Hyrox Engine
6´on 1´off, switch every 1´
-ski (1´easy 1´fast)
-seated wall balls, shoulder taps
-row (1´easy 1´fast)
-sb reverse lunges, sb squats
-run (1´easy 1´fast)
-hanging leg raises, mountain climber
Hyrox Compete
6´on 1´off, (1st needs to be done)
-1km ski, plate overhead hold walk
-100 wall balls, wall sit
-80m burpee broad jump, plank
-1km row, reverse lunges
-200m farmers carry, amrap: 10 mountain climber, 10 push up
-50 sb squats, run
WOD
Saturday Madness
TEAM WOD
„A-Tier“
teams of 2
10′ amrap
40 cal erg
40 single arm db push press
40 db goblet squats
max cal erg
2′ rest
10′ amrap
40 cal erg
40 single arm db hang cleans
40 wallball shots
max cal erg
2′ rest
10′ amrap
40 cal erg
40 knee raises/leg raises
40 db goblet squats
max cal erg
„S-Tier“
teams of 2
10′ amrap
40 cal erg
40 push jerk (50/35kg)
40 wallball shots (9/6kg)
max cal erg
2′ rest
10′ amrap
40 cal erg
40 power cleans (50/35kg)
40 wallball shots (9/6kg)
max cal erg
2′ rest
10′ amrap
40 cal erg
40 toes to bar
40 wallball shots (9/6kg)
max cal erg
Heiligenstädterstraße 31, 1190 Wien
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