WORKOUT OF
THE DAY | Kw 43

MO DI MI | DO FR SA SO
MONTAG

WOD
warm up
3 rounds
-10/10 bottom up press
-30“ hollow hold
-10/10 lat-lunge-stretch

strength
5×5
-strict press
2′ rest

metcon
for time:
buy in – 100 burpees
then
5 rounds of
-25 pull ups
-7 push jerk (45/60kg)

BASIC
modul III – basic lifts

ENDURANCE
for time
5000/4000m row
every 400/500m
-6 burpees over rower
-6/6 kb thruster

DIENSTAG

WOD
warm up
3 rounds
-1′ shuttle run
-10/10 single leg glute bridges
-10 muscle clean

skillwork
-power clean

metcon
for time:
50-40-30-20-10
-double unders
-abmat sit ups
5-4-3-2-1
-power clean

BASIC
modul IV – gymnastics

ENDURANCE
40′ emom
40“ on/20“ rest
1st: sit ups
2nd: burpee box jumps
3rd: renegade rows
4th: box step ups
5th: dead hang

MITTWOCH

WOD
warm up
3 rounds:
-5 jefferson curls
-20 banded lat pull down
-10 v-ups

skillwork
-toes to bar

gymnastic strength
15′ emom:
1st – 20-30“ chin over bar hold
2nd – 5-10 kipping toes to bar
3rd – 30-40“ wallfacing handstand hold

finisher
10-9-8-…1
-squat jumps
-jumping lunges

ENDURANCE
10 rounds for time:
-20 ring rows
-10/10 db/kb overhead lunges
-10/10 db/kb snatches
-20 v-ups

DONNERSTAG

WOD
warm up
5′ ankle mobility
3 rounds
-10/10 cossack squats
-1′ row
-20 dead bugs

strength
3×12
-front squats (from floor)
2′ rest

metcon
6 rounds for time:
-20/16 cal row
-15 wallball shots (6/9kg)

BASIC
modul V – kettlebells

ENDURANCE
40′ amrap
-60 double unders
-50 kb swings
-40 kb deadlift
-30 cal row
-20 burpees over rower

FREITAG

WOD
warm up
3 rounds
-10/10 kb windmills
-10 serratus push ups
-10 spider lunges

metcon
3 rounds for time:
-20 db snatches (15/22,5kg)
-30 db goblet squats
-20 single arm db cluster
-30 alternating one arm db overhead lunges
-20 single arm push jerk

assistance
accumulate:
-100 bicep curls with bb
-100 scull crusher
split as you like

BASIC
modul I – squats

ENDURANCE
20′ amrap
3-6-9…
-wall ball shots
-push ups
3′ rest
20′ amrap
3-6-9…
-burpees
-ring rows

SAMSTAG

WOD
warm up
3 rounds
-15 banded pull aparts
-10/10 side plank leg raises
-20 banded good mornings

strength
4×6
-sumo deadlift
2′ rest

metcon
2 rounds for time:
-30 kb snatch (16/24kg)
-30 cal row
-30 burpees over rower
3′ rest

SONNTAG

WOD
warm up
3 rounds
-1′ bike
-10 plank to push up
-20 air squats

strength
4 rounds
10 strict pull ups
10/10 kb bent over row
90“ rest

metcon
20′ amrap
-8 push ups
-12 box jumps/step ups
-16 kb swings

BASIC
modul II – presses

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