WORKOUT OF
THE DAY | Kw 49

MO DI MI | DO FR SA SO
MONTAG

WOD
strength
4 rounds of:
-16 barbell on back reverse lunge from rack
increase weight each round
2‘ rest between each round

metcon
5 rounds for time:
-32 double unders
-16 wallball shots
-8 toes to bar
tc – 16′

BASIC STRENGTH & TECHNIQUE
modul V – kettlebell

ENDURANCE
36′ emom:
1st – 20 jumping lunges
2nd – max cal row/erg
3rd – 5/5 kb snatches
4th – max cal row/erg
5th – 10 hand release push ups
6h – max cal row/erg

DIENSTAG

WOD
metcon
teams of 2 – for time:
buy in
-100 cal erg
-200 double under
both can work at the same time
directly into
3 rounds of
-60 kb swings
-40 push ups
-20 pull ups
i go you go style
tc – 20′

assistance
3 rounds of:
-max reps db bent over row
-max reps db skull crusher
90“ rest
go to muscle failure each round!

ENDURANCE
teams of 2 – for time:
-400 double under
-300 air squat
-200 kb swings
-100 burpees
tc – 40′
team member can split the work as they like

SKILL
up side down
handstand push ups,
handstand, handstand (obstacle) walk

MITTWOCH

WOD
skillwork
power clean + hang power clean

8 rounds of:
-1 power clean + 2 hang power cleans
increase weight each set
go every 75“

metcon
12′ amrap:
3-6-9-12 …
-deadlifts 80/100kg
-box jump step down

ENDURANCE
12′ amrap
-6 weighted box step over
-10 kb swings
-10m bear crawl
2′ rest
12′ amrap
-10 box step over
-14 kb swings
-10m bear crawl
2′ rest
12′ amrap
-12 russian step ups
-16 kb swings
-10m bear crawl

DONNERSTAG

WOD
skillwork
handstand push up

4′ emom
-1-5 stict handstand push ups
1′ rest
4′ emom
-5-8 kipping handstand push ups

metcon
20′ amrap -f or quality:
-3 negative handstand push ups
-3/3 half kb get ups
-6 strict pull ups
-9/9 single leg cross body romanian deadlifts with kb

BASIC STRENGTH & TECHNIQUE
modul II – presses

ENDURANCE
36′ emom:
1st – 20 jumping lunges
2nd – max cal row/erg
3rd – 5/5 kb snatches
4th – max cal row/erg
5th – 10 hand release push ups
6h – max cal row/erg

FREITAG

WOD
metcon
4 rounds of :
3′ to perform
-9 front squat from floor
-12 lateral over the bar burpees
-max cal erg in remaining time
3′ rest
try to hit the same amount of calories each round!

assitance
3 rounds of:
-10 dragon flags on floor (5/0/1/0)
60“ rest

BASIC STRENGTH & TECHNIQUE
modul III – basic lifts

ENDURANCE
teams of 2 – for time:
-400 double under
-300 air squat
-200 kb swings
-100 burpees
tc – 40′
team member can split the work as they like

SAMSTAG

WOD
strength
4 rounds of:
-8-10 10-month position db press (2/0/2/0)
-12-15 ring rows (3/0/3/0)
rest 2“ bewteen rounds

metcon
18′ amrap:
-4 chest to bar pull ups
-8 hand realease push ups
-16 squats

SONNTAG

WOD
metcon
pacing work
6 rounds for time:
-8 burpee to target
-9 kb russian swings
-10 cal erg
-20 double under
2′ rest
start moderate and increase pace each round!
note times each round

finisher
4 rounds all out row/erg
30“on/30“off
-row/ab
stay seated on rower or assault bike during rest.
keep damper low on rower.

BASIC STRENGTH & TECHNIQUE
modul IV – gymnastics

Crossfit Arch | X

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