WOD
skill
pull up
metcon:
„A-Tier“
3 rounds
5′ amrap
buy in: 32 wallball shots
into amrap
6 ring rows
32 single unders
2′ rest
„S-Tier“
3 rounds
5′ amrap
buy in: 32 wallball shots 9/6kg
into amrap
6 c2b pull ups
24 double unders
2′ rest
ENDURANCE
3 rounds
3′ amrap
20 burpees over db
20 single db goblet lunges
1′ rest
3′ amrap
20 single arm db push press
20 single arm db front squats
1′ rest
3′ amrap
20 alt. db snatches
60 double unders
1′ rest
Hyrox Engine
6´on 1´off, switch every 1´
-ski (1´easy 1´fast)
-sled push / farmers hold
-row (1´easy 1´fast)
-walking lunges & sandbag squats
-run (1´easy 1´fast)
-burpees & wall balls
Hyrox Compete
7´on 1:15´off, 1st needs to be done, remaining time: 2nd
-1km ski & plate overhead walk
-6x sled push & row
-1km run & lunges
-100 wall balls & plank
-50 burpees & farmers carry
WOD
strength
3-4 sets
12 back squats
6-10 pull ups/assisted pull ups
12 windshield whiper on floor
2′ rest
@increasing weight falls notwendig, sonst bei gleichem Gewicht bleiben
über die Wochen Gewicht steigern
metcon
„A-Tier“
4 rounds for time
12 alt single db hang squat cleans
9 burpee box step ups
6 db box step ups
„S-Tier“
4 rounds for time
12 alt single db hang squat cleans
9 burpee box jumps
6 db box step ups
(22,5/15kg)
TC 12′
POWERLIFTING
5×2 deadlift
ENDURANCE
in teams of 2
40′ amrap
100 cal erg
80 sit ups
60 goblet squats
40 sync kb american swings
20 burpees over kb
switch after each exercise
a) 15 wbs, b) 10 bj, a) 5 burpee pull ups usw
HYROX POWER
8’on 1:30’off, amrap
-300m ski & 12 push ups
-25 wall balls & 12 burpees
-300m row & 12 thruster
-20 lunges & 20 broad jumps
-20 front rack hold squats & 3x stair sprint
WOD
skill
t2b
metcon
„A-Tier“
12′ amrap
50 kb goblet squats
40 burpee over kb
30 hanging knee raises
„S-Tier“
12′ amrap
50 kb goblet squats
40 burpee over kb
30 t2b
1x 24/16kg
ENDURANCE
3 rounds for time
60/50 cal erg
30 wallball shots
30 burpees
30 box jumps
TC 40′
Hyrox Compete
3 Blöcke à 12′ on 1:30´off, switch every 2´,
Ski/Plank/KB Deadlift
Row/Wall Balls/weighted sit ups
Run/SB Lunges/Burpee Broad Jumps
Hyrox Engine
4 rounds: 2’on 30“off
-ski
-burpee broad jump
-row
-walking lunges
-amrap: 10 thruster & 10 hr push up
WOD
strength
3-4 sets
12/12 barbell split squats
12 renegade rows (1= row + row + push ups)
12/12 kb wood chopper
2′ rest
metcon
„A-Tier“
12′ emom
even: 10 thruster
odd: 10 scaled push ups
„S-Tier“
12′ emom
even: 10 thruster (50/35kg)
odd: 15 push ups
ENDURANCE
A) Workout: 10′ emom
1: 12/15 cal erg
2: amrap double unders
3′ rest
10′ emom
1: 12/15 cal erg
2: amrap plate cluster (15/10kg)
3′ rest
10′ emom
1: 12 burpees to plate
2: amrap plate overhead lunges
WOD
strength
4 sets
12 deadlifts
30“ ring dip hold/ring support hold (alternating, 2x ring dip, 2x ring support hold)
2′ rest
metcon
„A-Tier“
17′ amrap
teams of 2, only one working
40 cal row
40 double kb farmers lunges
40 cal row
40 double kb front rack lunges
40 cal row
40 double kb overhead lunges
„S-Tier“
17′ amrap
teams of 2, only one working
40 cal row
40 double kb farmers lunges (2x 24/16kg)
40 cal row
40 double kb front rack lunges (2x 24/16kg)
40 cal row
40 double kb overhead lunges (2x 24/16kg)
ENDURANCE
A) Workout: 3 rounds
6′ amrap
buy in: 600m row/1200m bike
10 push ups
20 v-ups
1′ rest
6′ amrap
buy in: 600m row/1200m bike
20 empty kb goblet squats
10 pull ups
1′ rest
Hyrox Engine
6´on 1´off, switch every 1´
-ski (1´easy 1´fast)
-seated wall balls & wall sit
-row (1´easy 1´fast)
-leg press & burpee broad jump
-run (1´easy 1´fast)
-high plank & farmers carry
Hyrox Compete
2 rounds, 4´on 30´off, you go I go (1 partner break, 1 partner all out)
-200m ski
-25m burpees
-25 wall balls
-250m row
-200m run
note: if it´s too easy, 2nd partner same exercise but easy pace
WOD
Saturday Madness
TEAM WOD
„A-Tier“
teams of 3
36′ amrap
a) max cal erg
b) one round of:
10 burpees over bar
8 power cleans
6 shoulder to overhead
c) rest
„S-Tier“
teams of 3
36′ amrap
a) max cal erg
b) one round of:
10 burpees over bar
8 power cleans (60/40kg)
6 shoulder to overhead (60/40kg)
c) rest
rotate based on 6 completing one round
Heiligenstädterstraße 31, 1190 Wien
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