WOD
skill:
kipping pull ups
metcon:
„A-Tier“
3 rounds
10 Box kipping pull ups/assisted pull ups
12 scaled Push ups
100 single unders
„S-Tier“
4 rounds
8 kipping pull ups
16 Push ups
64 Double unders
TC: 12′
ENDURANCE
35′ amrap
100cal erg
80 wallballshots
60 V-ups
40 double kb deadlifts @2×16/24kg
20 burpees to target
HYROX ENGINE
2:30´on 30´´off, 3 rounds
-ski
-sled push (if necessary, partner 1 pushes lane 1 partner 2 lane 2…)
-run
-dumbell bent over row
-sandbag walking lunges
Hyrox Compete
6´on 1´off (1st exercise needs to be done, 2nd if there is time remaining)
-1k ski into plate overhead press
-100 wall balls into plank
-1k row into sb squats
-80m burpee broad jump into farmers hold
-1k run into gorilla row
-50 lunges (per leg) into mountain climber
GYMNASTICS STRENGTH
kipping pull up
WOD
Strength:
3x 2.2 back squats
20“ rest between
2-3′ rest
metcon:
„A-Tier“
4 rounds
2′ amrap
15 Line facing burpees
amrap wallballshots/alt. DB snatches
1′ Rest
„S-Tier“
4 rounds
2′ amrap
20 Line facing burpees
amrap wallballshots/alt. DB snatches
1′ Rest
alternate between wallballshots and DB snatches each round
ENDURANCE
15′ EMOM
1: 12/15 cal ECHO
2: 8/8 db S2OH @15/22,5kg
3: 10 pull ups
3′ rest
15′ EMOM
1: 12/15 cal row
2: 30“ double kb OH walk @2×12/16kg
3: 15 push ups
HYROX POWER
7´on 1:15´off, amrap partner A 1st exercise partner B 2nd exercise, 1st exercise done = switch
-20 front rack hold squats / sb walking lunges
-15 thruster / burpees
-300m ski / overhead press
-15 dumbell bench press / plank
-15 weighted sit ups / row
POWERLIFTING
5×8 bench press
WOD
Gymnastic Strength:
12′ emom
1st: 6-10 chin ups
2nd: 6-10 ring dips
3rd: 40“ handstand hold
metcon:
„A-Tier“
16′ EMOM
1: 10/12 Cal row
2: 6/6 single Arm S2OH
3: 8/10 Cal ECHO
4: 30“ Double DB Farmers hold/carry
„S-Tier“
16′ EMOM
1: 14/16 Cal Row
2: 12 Double DB S2OH @2×15/22,5kg
3: 12/14 Cal ECHO
4: 30“ double DB farmers hold/carry @2×15/22,5kg
ENDURANCE
40′ amrap
1k run/row
40 V-ups
1k run/row
30 alt. db snatches
1k run/row
20 Double db Z-press
HYROX COMPETE
4×50´´ on 15´´off (dann Stationswechsel & 1´off)
-ski
-wall balls
-row
-sled push/pull
-run
-sb walking lunges
-burpees
-hanging leg raises
Hyrox Engine
5x 50´´ on 15´´ off (dann Stationswechsel & 1´off)
-ski
-sled push
-row
-leg press
-run
-burpees
-kb deadlift
GYMNASTICS SKILL
handstand lab
WOD
Strength:
3x
2.2 bb strict press
8/8 single arm ring rows
2′ rest
increase weight compared to last week
metcon:
„A-Tier“
12′ Strength EMOM
1: 5-12 assisted Pull ups
2: 4 Shuttle runs (2×7,5m=1rep)
3: 30“ double unders practice
„S-Tier“
12′ Strength EMOM
1: 5-10 Strict pull ups
2: 5 Shuttle runs (2×7,5m=1rep)
3: 20-30 Double unders
WOD
Strength:
3x
2.2 bb strict press
8/8 single arm ring rows
2′ rest
increase weight compared to last week
metcon:
„A-Tier“
12′ Strength EMOM
1: 5-12 assisted Pull ups
2: 4 Shuttle runs (2×7,5m=1rep)
3: 30“ double unders practice
„S-Tier“
12′ Strength EMOM
1: 5-10 Strict pull ups
2: 5 Shuttle runs (2×7,5m=1rep)
3: 20-30 Double unders
ENDURANCE
40′ amrap
400m run/Ski/Row
15 ring rows
20 push ups
30 air squats
400m run/Ski/Row
15 kb deadlifts @16/24kg
20 double unders
30 alt. box step ups
HYROX ENGINE
2 rounds, 4´on 45´´ off (Partner A starts with exercise 1, Partner B exercise 2, switch every min)
-ski & plate thruster
-row & wall balls
-run & sb lunges
-burpee & farmers carry
Hyrox Compete
6´on 1´off (1st exercise needs to be done, 2nd if there is time remaining)
-1k ski into plate overhead carry
-100 wall balls into wall sit
-80m burpee broad jump into RDL
-1k row into sb squats
-200m farmers carry into run
-50 lunges (per leg) into mountain climber
WOD
Saturday Madness
TEAM WOD
A-Tier
40′ amrap
teams of 2
80/70/60 cal erg
into
20 rounds (10 rounds you go I go)
1 double db devils press
3 double db shoulder to overhead
5 double db front squats
7 hangin knee raises
into
20 rounds (10 rounds you go I go)
1 double db devils press
3 double db hang power cleans
5 double db deadlift
7 ring rows
into
max cal erg until 40 minutes are complete
S-Tier
40′ amrap
teams of 2
80/70/60 cal erg
into
20 rounds (10 rounds you go I go)
1 double db devils press
3 double db shoulder to overhead
5 double db front squats
7 t2b
into
20 rounds (10 rounds you go I go)
1 doublde db devils press
3 double db hang power cleans
5 double db deadlift
7 pull ups
@2×22,5/15kg
into
max cal erg until 40 minutes are complete
Heiligenstädterstraße 31, 1190 Wien
