Class WOD
Perform/Compete
Workout
“Cindy”
"CINDY"
AMRAP20
5 Pullups
10 Pushups
15 Squats
I want to sweat:
5 Ring Rows
7 Box Push Ups
9 Squats
I want to perform:
Goal: 15 Rounds
→ Every 1:30
I want to compete:
Goal: 20+ Rounds
→ Every 1:00
Accessory
2-4 Sets:
15 Dumbbell Flies
10 Wide Grip Ring Rows
Last Set to Failure
Class WOD
Perform/Compete
Workout A
In 15:00 work up to a heavy Set of 5 Push Press
Workout B
Teams of 2 - AMRAP20 - You Go, I Go!
Thrusters
Double Unders
Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden.
I want to sweat:
9 Thrusters 20kg/15kg
9 Double Unders mit 2 Zwischensprüngen (Single Unders)
I want to perform:
9 Thrusters 30kg/20kg
21 Double Unders
I want to compete:
9 Thrusters 42.5kg/30kg
35 Double Unders
Class WOD
Perform/Compete
Workout
Every 6:00 - 6 Sets
Cal Echo Bike
Abmat Situps
Burpee Box Jump Overs
I want to sweat:
18/15 Cal Echo Bike
12 Abmat Situps
9 Burpee Box Jump Overs 20"/20"
I want to perform:
24/20 Cal Echo Bike
12 Abmat Situps
12 Burpee Box Jump Overs 24"/20"
I want to compete:
30/24 Cal Echo Bike
15 Abmat Situps
15 Burpee Box Jump Overs 24"/20"
Accessory
2 x 90 sec
Couch-/Dragon Stretch
Pigeon
MetCon/Class WOD
Perform/Compete
Workout:
Teams of 2 - For Time:
50 Cal Row (split)
40 Cleans (split)
50 Cal Row (split)
30 Cleans (split)
50 Cal Row (split)
20 Cleans (split)
50 Cal Row (split)
10 Cleans (split)
I want to sweat:
25 Cleans per Round: 40kg/30kg
I want to perform:
40 Cleans 70kg/47.5kg
30 Cleans 80kg/55kg
20 Cleans 90kg/60kg
10 Cleans 100kg/67.5kg
I want to compete:
40 Cleans 100kg/65kg
30 Cleans 110kg/72.5kg
20 Cleans 120kg/80kg
10 Cleans 130kg/87.5kg
Accessory
Perform/Compete
3x12 Supinated Ring Rows
3x15 Dumbbell Dead Bugs
MetCon/Class WOD
Perform/Compete
Workout
6 Rounds
12 Back Step Lunges
12 Burpees
12 Back Step Lunges
12 Strict Pullups
I want to sweat:
Lunges 20kg/15kg
9 Ring Rows
I want to perform:
Lunges 30kg/20kg
9 Pullups
I want to compete:
Lunges 40kg/30kg
12 Pullups
Accessory
Perform/Compete
2-4 Sets:
10-15 Seated Shoulder Press
10-15 Dumbbell Rows
Class WOD
Perform/Compete
Workout
5 Rounds
400m Run
Dips
Toes to Bar
Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden.
I want to sweat:
400m Run
15 Push Ups
12 Knee Raises
I want to perform:
400m Run
6 Dips
6 Paralette Push Ups
12 Knees to Elbow
I want to compete:
400m Run
15 Dips
12 Toes to Bar
→ Goal: Unbroken
Accessory
3 Sets for Quality
12 Lateral Raises
12 Biceps Curls
12 Triceps Extensions
Sunday Mash (Class)
Team Workout
Complete as many rounds as possible in 22 mins of:
12 Dumbbell Thrusters, 22.5/15kg
Dumbbell Front Rack Walking Lunge, 22.5/15kg , 15m
12 Dumbbell Deadlifts, 22.5/15kg
Dumbbell Front Rack Walking Lunge, 22.5/15kg , 15m
Teams of 2 Switch after every full round. While you rest, perform 30 Double Unders.