Class WOD
Perform/Compete
Workout
Every 2:30x8 (20 Minuten)
Double Unders
Toes to Bar
Hang Squat Cleans
I want to sweat
80 Single Unders
8 Knee Raises
4 Hang Squat Cleans 40kg/30kg
I want to perform:
32 Double Unders
8 Toes to Bar
4 Hang Squat Cleans 70kg/47,5kg
I want to compete:
48 Double Unders
12 Toes to Bar
4 Hang Squat Cleans 90kg/60kg
Accessory
Perform/Compete
3-4 Sets:
12-15 Seated Dumbbell Shoulder Press
10-15 Barbell Rows
Masters
Workout
Every 3:00 - 8 Sets
50 Single Unders
15 Knee Raises
12 Kettlebell Swings 24kg/16kg
9 Goblet Squats 24kg/16kg
Körperpflege
3-4 Sets:
12-15 Seated Dumbbell Shoulder Press
10-15 Barbell Rows
Class WOD
Perform/Compete
Workout Primer:
Max Calories on the Echobike in 1 Minute
Rest 1 Min
Max Burpees over paralettes in 1 Minute
Workout
In Teams of three
24 min - Rotate every minute between
Calories Echo Bike
Burpees over paralette
rest
Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden.
I want to sweat:
Für das Workout nehmt ihr etwa 70-80% der Anzahl an Burpees und Calorien aus dem ‘Test’ vorher. Arbeit maximal 50 Sekunden.
I want to perform:
Für das Workout nehmt ihr etwa 70-80% der Anzahl an Burpees und Calorien aus dem ‘Test’ vorher. Arbeit maximal 50 Sekunden.
I want to compete:
Für das Workout nehmt ihr etwa 70-80% der Anzahl an Burpees und Calorien aus dem ‘Test’ vorher. Arbeit maximal 50 Sekunden.
Class WOD
Perform/Compete
Heavy Day
Overhead Squats
7-5-3-1-3-5-7
Körperpflege
3 Runden
10/10 Front Foot elevated Lunges (Weighted)
20 Leg Curls
1:00 Min Plank
I want to sweat:
Heavy Day
I want to perform:
Heavy Day
I want to compete:
Heavy Day
Accessory
Perform/Compete
3 Runde
12-18 Situps
0:45 Sec. Couch Stretch
______________________________________________________________________________
Masters
Heavy Day
Front Squats
7-5-3-1-3-5-7
Körperpflege
3 Runden
10/10 Front Foot elevated Lunges (Weighted)
20 Leg Curls
1:00 Min Plank
Accessory
3 Runde
12-18 Situps
0:45 Sec. Couch Stretch
MetCon/Class WOD
Perform/Compete
Workout:
6 Rounds for Time
Cal Row
Single Arm Devil Presses
Strict Pull Ups
I want to sweat:
6 Rounds for Time
36/30 cal Row
20 single arm devil presses15kg/10kg
16 Ring Rows
I want to perform:
6 Rounds for Time
48/40 cal Row
24 single arm devil presses 22.5kg/15kg
10 Strict pull ups
I want to compete:
6 Rounds for Time
48/40 cal Row
24 single arm devil presses 30kg/20kg
12 Strict pull ups
MetCon/Class WOD
Perform/Compete
Heavy Day - Bench Press
Work up to a heavy Double
Back Off: 5x2 @ 80-85%
Workout
5 Rounds
75 Double Unders
25 Pushups
I want to sweat
75 Single Unders
15 Push Ups
I want to perform:
50 Double Unders
20 Push Ups
I want to compete:
75 Double Unders
25 Pushups
Accessory
Perform/Compete
2-4 Sets:
12-15 Dumbbell Flies
12-15 Wide Grip Ring Rows
Class WOD
Perform/Compete
Workout
1k Run
30 Strict Handstand Push Ups
1k Run
30 Kipping Handstand Push Ups
1k Run
Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden,
I want to sweat:
Strict Press 30kg/20kg
Push Press 30kg/20kg
I want to perform:
20+20
I want to compete:
30+30
Sunday Mash (Class)
Team Workout
5 rounds, 1 min per station, of:
Double Kettlebell Clean, 24/16 kg
Push-up
Double Kettlebell Front Squat, 24/16 kg
Double Under Double Kettlebell Shoulder-to-Overhead, 24/16 kg
Perform this like "Fight Gone Bad," by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations.
In Teams of 2 At the start of every minute, one person of the Team has to perform 5 Burpees