WOD
Strength:
3 rounds
10 bb romanian deadlifts
16 alt double kb front rack step back lunges
2′ rest
Metcon:
„A-Tier“
12′ amrap
40“ work/20“ rest
4 burpee deadlift
4 double db power cleans
4 double db front squats
4 double db push press
start every interval where you left off
„S-Tier“
12′ amrap
40“ work/20“ rest
4 burpee deadlift
4 double db power cleans
4 double db front squats
4 double db push press
start every interval where you left off
@2×22,5/15kg
HYROX
in teams of 2
16x 2′ work/30“ transition
you go I go; switch every 30 seconds
only one working;
for max reps in each interval
1st: max cal row
2nd: line facing burpees
3rd: max cal run/bike/ski
4th: double unders
WOD
Strength:
3 rounds
20 alt kb gorilla rows
16 alt kb strict press (1 front rack, 1 press)
2′ rest
Metcon:
„A-Tier“
20′ emom
for max reps, fight gone bad style
1st: strict hanging knee raises
2nd: cal row
3rd: line facing burpees
4th: wall walks
5th: rest
„S-Tier“
20′ emom
for max reps, fight gone bad style
1st: kipping toes to bar
2nd: cal row
3rd: line facing burpees
4th: wall walks
5th: rest
HYROX
5 rounds
90“ row for distance
30“ rest
90“ wallballshots for max reps
30“ rest
90“ echo/ski/run for distance
30“ rest
90“ holds (30“ kb overhead hold + 30“ front rack hold + 30“ farmers hold) for max weight
30“ rest
POWERLIFTING
5×6 deadlift
WOD
Strength:
3 rounds
16 heel elevated goblet squats
10/10 single leg kb deadlifts
2′ rest
Metcon: „A-Tier“
15′ amrap
20 wallball shots
20 box step ups
20 abmat sit ups
„S-Tier“
15′ amrap
30 wallball shots (9/6kg)
30 weighted box step ups (24/16kg kb)
30 abmat sit ups
HYROX
40′ amrap
10-20-30…
cal erg
goblet squats
after each completed round
50 double unders + 25 v-ups
WOD
Strength:
3 rounds
10 strict toes to bar
8 renegade rows (1= pull, pull, push up)
2′ rest
Metcon:
„A-Tier“
3 rounds
2′ amrap
15 ring rows
max burpees to target
1′ rest
2′ amrap
20 air squats
max cal row
1′ rest
„S-Tier“
3 rounds
2′ amrap
12 (c2b) pull ups
max burpees to target
1′ rest
2′ amrap
30 air squats
max cal row
1′ rest
HYROX
intensity work
10 rounds
30“ row/echo/ski/run
30“ rest
30“ lunges
30“ rest
30“ row/echo/ski/run
30“ rest
30“ burpee box jumps
30“ rest
GYMNASTIC SKILL
muscle up
WOD
Skill:
power snatch
Metcon:
for time
10-9-8-…-1
power snatches (43/30kg)
hand release push ups
TC 12′
HYROX
40′ emom
40“ work/20“ rest
1st: box jumps/step ups
2nd: single arm kb thruster (switch after 20“)
3rd: double kb farmers carry
4th: cal row/ski/run
5th: rest
WOD
Saturday Madness
TEAM WOD
„A-Tier“
in teams of 2
4 rounds for time
80/70/60 cal erg
40*
20 burpee box step ups
TC 40′
round 1+3 L-sit double db strict press
round 2+4 v-ups
„S-Tier“
in teams of 2
4 rounds for time
80/70/60 cal erg
40*
20 burpee box jumps
TC 40′
round 1+3 40 strict hspu
round 2+4 40 toes to bar
1190 Wien
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