WOD
strength
4x
8 back squats
amrap strict pull ups
90“ rest
(pull ups must be more than 5, otherwise amrap box assisted/low bar feet assisted pull ups – max 15)
metcon
„A-Tier“
for time
40 wallball shots
10 ring rows
40 wallball box step ups
10 ring rows
40 wallball box step ups
10 ring rows
40 wallball shots
TC 15′
„S-Tier“
for time
40 wallball shots 9/6kg
10 pull ups
40 wallball box step ups
10 pull ups
40 wallball box step ups
10 pull ups
40 wallball shots
TC 15′
ENDURANCE
in teams of 2
only one working
40′ amrap
100 cal erg
80 box step ups
60 v-ups
40 single arm db devils press
20 sync db thruster
GYMNASTICS
muscle up
HYROX ENGINE
8 x 20’’ on, 10’’ off each station, 1’ before rotating (2 rounds)
– run
– half burpees
– kb swings
– squat jumps/ air squats
– ski
HYROX COMPETE
8 x 20’’ on, 10’’ off each station, 1’ before rotating (2 rounds)
– mb thruster
– ski
– half burpees
– skater jumps/ cossack squats
– run
WOD
skill
toes to bar
metcon
„A-Tier“
teams of 2
change after full rounds
16 rounds for time (8 rounds each)
11/9 cal erg
7 hanging knee raises
TC 18′
„S-Tier“
teams of 2
change after full rounds
16 rounds for time (8 rounds each)
11/9 cal erg
7 toes to bar
TC 18′
ENDURANCE
3 rounds for time
20/15 cal erg
5/5 kb hang squat cleans
20/15 cal erg
5/5 kb push press
20/15 cal erg
5/5 kb single arm swings
20/15 cal erg
5/5 kb overhead lunges
20/15 cal erg
5/5 kb single arm front squats
TC 40′
HYROX POWER
8’ on / 2’ off
– 10 split squats (each leg), 10 dumbell push press
– 10 kb gorilla rows, 10 (each) single arm kb cleans
– 10 squats jumps, 10 plank to push up
– 1’ run, 1’ ski
Finisher: 100 wallballs or 80m Burpee broad jumps
POWERLIFTING
5×1 deadlift
WOD
strength
4x
8 deadlift
amrap double db z-press
90“ rest
metcon
„A-Tier“
7 rounds for time
10 thruster
50 single unders
TC 12′
„S-Tier“
7 rounds for time
10 thruster (35/25kg)
30 double unders
TC 12′
ENDURANCE
4 rounds of:
2′ amrap
15/12 cal erg
max rep plate ground to overhead
1′ rest
2′ amrap
15/12 cal erg
max rep plate russian twist
1′ rest
2′ amrap
15/12 cal erg
max rep plate overhead lunges
1′ rest
HYROX COMPETE
45’’ on / 15’’ rest (8 rounds each station, 1’ transition)
– run
– sled push (alternate partners after each interval)
– ski
– wallballs
– row
HYROX ENGINE
45’’ on / 15’’ rest (8 rounds each station, 1’ transition)
– run
– kb swings
– sled pull (alternate partners after each interval)
– ski
– row
WOD
skill
power clean
metcon
„A-Tier“
6′ amrap
6 power cleans
4 lateral burpees over bar
2′ rest
6′ amrap
6 front squats
4 lateral burpees over bar
„S-Tier“
6′ amrap
6 power cleans (60/40kg)
6 lateral burpees over bar
2′ rest
6′ amrap
6 front squats (60/40kg)
6 lateral burpees over bar
ENDURANCE
2 rounds
4′ amrap
60 single unders
20 push ups
1′ rest
4′ amrap
20 plate sit ups
20 box step ups
1′ rest
4′ amrap
20/16 cal erg
20 kb swings
1′ rest
WOD
strength 1
4x
8 ring rows
8/8 bulgarian split squats
90“ rest
strength 2
4x
8/8 single leg hip thrust
amrap push ups
90“ rest
metcon
„A-Tier“
9′ amrap
1-2-3-…
single arm alt. db devils press
box step ups
„S-Tier“
9′ amrap
1-2-3-…
single arm alt. db devils press (22,5/15kg)
box jumps
ENDURANCE
42′ emom
50“ work/10“ rest
1st: cal row
2nd: kb goblet squats
3rd: double unders
4th: line facing burpees
5th: shuttle run
6th: double kb farmers hold
HYROX ENGINE
3’ on / 30’ off (3 rounds)
– run (easy)
– sled push/pull
– row (hard)
– ski (90’’ easy, 90’’ hard)
HYROX COMPETE
3’ on / 1’ off (2 rounds)
– run
– burpee broad jumps
– row
– farmers hold
– ski
HYROX COMPETE
3’ on / 1’ off (2 rounds)
– farmers walk
– ski erg
– wallballs
– row
– run
WOD
Saturday Madness
TEAM WOD
A-Tier“
40′ amrap
only one working
50 cal erg
50 alt kb overhead walking lunges
50 hanging knee raises
50 kb single arm thruster
50 scaled push ups
„S-Tier“
40′ amrap
only one working
50 cal erg
50 alt kb overhead walking lunges (24/16kg)
50 toes to bar
50 kb single arm thruster (24/16kg)
50 push ups
Heiligenstädterstraße 31, 1190 Wien
