WORKOUT OF
THE DAY | Kw 24

WOD 
strength
4x 1.1 back squats
30“ rest between singles
2′ rest after 2 reps

increase weight compared to last week

metcon:
„A-Tier“
2 rounds for reps
2′ amrap shuttle runs
2′ amrap knee/leg raises
2′ amrap wallballshots
15“ rest between amraps
1′ rest between rounds

„S-Tier“
2 rounds for reps
2′ amrap shuttle runs
2′ amrap T2B
2′ amrap wallballshots @9/6kg
15“ rest between amraps
1′ rest between rounds

ENDURANCE
30′ amrap
2000m/1600m erg
50 wallballshots
1500m/1200m erg
40 burpees
1000m/800m erg
30 pull ups/ring rows

POWERLIFTING
6×1 bench press

HYROX POWER
Strenght:
TC: 9’, try to perform 3 rounds, rest as needed:
– 10 dual kb deadlifts
– 8 dual kb rack squats
– 20m sledpull

TC: 9’, try to perform 3 rounds, rest as needed:
– 20m mix loaded forward lunge
– 8 pull ups/ring rows
– 1’ heavy farmers hold
Finisher
30’’on/30’’off, 4 rounds:
– wallballs
– power burpees
– supermans
– sandbag push press

BOOTCAMP
1’ on/1’off, 5 rounds (5 rounds each before rotating)
– curtsy lunges (change side after 30’’)
– plank jacks
– dual kb deadlift
– burpee broad jumps