Class WOD
Perform/Compete
Workout Primer
Tempo Goblet Squats
7-5-3
built
Workout
Front Squats
11-9-7-5-3-1
each Set as heavy as possible
Accessory
3 Rounds for Quality:
15 Romanian Deadlifts @ 50%-60% vom 1RM Front Squat
14 Kossack Squats (7+7)
30 Crush Grip Flutter Kicks
I want to sweat:
heavy day
I want to perform:
heavy day
I want to compete:
heavy day
Accessory
3 Sets
15 Banded Good Mornings
15 Face Pulls
Class WOD
Perform/Compete
Workout
For Time
50-40-30-20-10
Calories Row
Push Ups
Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden.
I want to sweat:
25-20-15-10-5
Push Ups
40-32-24-16-8
Cal Row
I want to perform:
For Time
50-40-30-20-10
Calories Row
Push Ups
I want to compete:
For Time
50-40-30-20-10
Calories Row
Push Ups
Accessory
Perform/Compete
3 Sets:
12-15 Dumbbell Flies
10-15 Weighted Situps
5-6 Jefferson Curls
Class WOD
Perform/Compete
Workout
Every 4:00 - 6 Sets
Double Unders
Overhead Lunges
Single Arm Devil Press
I want to sweat:
64 Single Unders
16 Overhead Lunges 15kg/10kg
8 Single Arm Devil Press 15kg/10kg
I want to perform:
48 Double Unders
24 Overhead Lunges 22.5kg/15kg
12 Single Arm Devil Press 22.5kg/15kg
I want to compete:
48 Double Unders
24 Overhead Lunges 30kg/20kg
12 Single Arm Devil Press 30kg/20kg
Accessory
Perform/Compete
3 Sets
10 Strict Knees to Elbow
10 Half Kneeling Dumbbell Shoulder Press
0:40 sec Plank
MetCon/Class WOD
Perform/Compete
Workout:
16 Rounds - YGIG
Wall Balls
Pullups
Vergleiche: 26.10.2021
I want to sweat:
14 Wall Balls 14lbs/10lbs
7 Ring Rows
I want to perform:
20 Wall Balls 20lbs/14lbs
10 Pullups
I want to compete:
20 Wall Balls 30lbs/20lbs
10 Chest to Bar Pullups
Accessory
Perform/Compete
3x 60-90sec Couch Stretch
3x 15 Face Pulls
MetCon/Class WOD
Perform/Compete
Workout
EMOM30
1. Cardio
2. Kettlebell Swings
3. Dips
I want to sweat:
1. 40sec Row/Bike
2. 12-16 Kettlebell Swings 16kg/12kg
3. 10 Box Push Ups
I want to perform:
1. 15/12 Cal Echo Bike
2. 15 Kettlebell Swings 24kg/16kg
3. 10 Parallel Bar Dips
I want to compete:
1. 15/12 Cal Ski Erg
2. 15 Kettlebell Swings 32kg/24kg
3. 15 Ring Dips
Accessory
Perform/Compete
2-4 Sets:
15 External Rotations
20 Dead Bugs
Class WOD
Perform/Compete
Workout
In Teams of two
1k Run
300 Air Squats
1k Run
200 Push Ups
1k Run
100 Pull Ups
Zusammen laufen, Übungen teilen
I want to sweat:
200 Air Squats
150 Box Push Ups
100 Ring Rows
I want to perform:
RX'd
I want to compete:
RX'd
Accessory
3 Sets for Quality
3x15+ Dumbbell Flies
3x12 Ring Rows
Sunday Mash (Class)
Team Workout
Complete as many rounds as possible in 32 mins of:
80 Double Unders
Walking Lunge, 22.5/15 kg, 70 m
60 Medicine Ball Cleans, 20/14 lbs
50 Sumo Deadlift High-pulls, 40/30 kg
In Teams of 2 You can switch whenever you want, except for the Double Unders, where you can both work at the same time.
In Teams of 2 Partner A: 4 Devil Press Partner B: 1 Shuttle Sprint Partner A: 1 Shuttle Sprint Partner B: 4 Devil Press Next Round 8 Devil Press and 2 Shuttle Sprint and so on.