WOD Archiv

Hier findest du alle bisherigen Workouts Of the Day.

Samstag

Samstag „Ballern“  5 Rounds for Time 10 Pullups 12 Thruster 500m Row o. Ski RX 40/30kg T.C. 25 Min

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Freitag

Freitag W.O.D A)  KB Complex Find your RM Complex in 15 Min 5 Double KB Hang Clean 5 KB Frontsquats B) Teams of 2 5Min Amrap Box Step ups into 10min Amrap 5 Syncro Push ups

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Donnerstag

Donnerstag Barbellcycling  A) Find your 1 RM Cluster T.C. 15 Min B) 15 Min Amrap 5 Deadlifts 3 Power Clean 1 Cluster (40%1RM Cluster)

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Mittwoch

Mittwoch W.O.D A)  Find your daily 1RM Deadlift 10-8-5-3-1-1-1 T.C. 20 Min B)  Chipper 50 Wallballs 40 Deadlifts 25 Wallballs 20 Deadlifts Wallballs RX 9/6 Scale 6/4  Deadlift 50% 1RM  T.C. 12 Min  

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Dienstag

Dienstag A)  E1:30MOMx5 Rx  1 Wallwalk + Turn + Wallwalk down  scale:  1 Wallwalk B)  5 Sets 2:30 on 1:30 off 50 Double Unders 15/12 cal Row Max Reps Double Unders scale: Double Under Jumps C) 

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Montag

Montag W.O.D E6MOM x 5  30 Min 10 double DB Snatch 15/12,5 /ScalePlate GTO 10 strict Pullups/ scale Ringrows 10  Ring Dips / scale 10 Box Dips 15/12 cal Erg  1 12/10 cal Erg 2  

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Freitag

Freitag W.O.D A) 5x 10 Bench Press AHAP B) 10-9-8-7-6-5-4-3-2-1 Knees to Ellbows American KB-Swings KB Box Step over 24/16 kg T.C. 25 Min    

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Donnerstag

Barbellcycling  A) 5 Sets max Reps strict Press max Reps Push Press max Reps Jerks 2 Min Rest if you can do more reps than 45 in total add more  weight B) 5 Sets 5 Cleanpull

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Mittwoch

Mittwoch A) E2MOM x 6 8 KB Frontsquats AHAP B) E3MOM x5 5 strict HSPU / Pike Push ups 5/5 hang Power C&J 15/12 cal Assaultbike

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Dienstag

Dienstag it’s fun you just have to believe in it E5MOM x4 2/1 Ropeclimbs 400m Run 12 DB Thruster   RX 22,5/15 kg legless Ropeclimb Advanced 15/12,5kg use Legs for Ropeclimb Beginner 10-12/ 5-8 kg scaled

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Montag

Montag Deadball  Amrap 25 Min 50-40-30-20-10 Wallballs 10-10-10-10-10 Deadlifts into Max Shuttle Runs in remaining Time RX 9/6 kg Wallball  100/70kg Bar  Scale 6/4  50% 1 RM Bar 

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Freitag

Freitag  A) 5 Sets 20m heavy Farmers walk 20m heavy Sled Push T.C. 20 Min B) EMOM 12‘ Max Reps 1: Burpees 2: Jumprope 3: Goblet Squats 4: Rest 24/16kg Try to beet your Reps every

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Donnerstag

Donnerstag Barbellcycling  10 Rounds 12 Deadlifts 9 hang Power Cleans 6 Jerks 1 Min Rest after each Round T.C. 30 Min   Fortgeschrittene 50% 1RM Jerk  Beginner 30/20 kg 

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Mittwoch

W.O.D A)  20 Min Amrap Max Reps unbroken Pullups (swing up slow controlled way down) 400m Run or. 500m Row Change Run & Row every Round B)  Rumpf is Trumpf  

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Dienstag

Dienstag  A) E2MOM x 6 12 Goblet Squats AHAP 12 Russian Swings AHAP B) In 14 Minutes Teams of 2 3 Rounds for Time 10 Syncro Burpees 30/24 cal Assaulbike You Go I Go into Max

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Montag

Montag  A) E2MOM 5 Strict Press AHAP B) 15 Min Amrap 10 Hand Release Push ups 10 no Squat Wallball Shots 10 Wallball Squats 10 American KB-Swings 10 KB walking Lunges

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Freitag

A) Kettlebell Complex for Quality 3 Hang Power Cleans 3 Frontsquats 3 S2O  find your heaviest Complex in 15 Min B) Every 2 Minute until Failure 6 Shuttle Runs 6-8-10-12-14+ X Burpees

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Donnerstag

Donnerstag Barbellcycling 30 Min EMOM 30 Sek Work 30 Sek Rest  For Max Reps Min 1: Deadlifts Min 2: Power Cleans Min 3: Jerks Min 4: hang Power C&Js Min 5: Rest use 50% of 1RM

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Mittwoch

Mittwoch A) Find your 1 RM Thruster in 15 Min 5-5-5-3-3-3-1-1-1 B) For Time Teams of 2 3km Row E2MOM 5 Syncro Thruster (50%1RM)  

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Dienstag EMOM 20 Min 1: 1 Wallwalk Min 2: 1 Set unbroken  strict Pullups Min 3: 30 Sek Amrap Double Unders Min 4: Amrap Burpee Pullups Min 5: Rest  

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Montag

Montag Intervalle 4 Sets 2Min on 2Min off 4x 20 m Shuttle Run 10 Hand Release Deadlifts 60/45 kg 10 Boxjumps over Max Reps No Squat Wallball Shots Finisher Heavy Sledpush

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Samstag

Samstag 21-15-9 Frontsquats 50/35 kg 6-3-1 Ropeclimbs 600 – 400 – 200 m Run T.C. 25 Min

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Freitag

Freitag A) Backbuilder 5 Sets im Supersatz max unbroken strict Pullups 10-12 unbroken Deadlifts 50-60% 1RM B) E4MOM x4 15/12 cal Bike 15 Burpees 15/12 cal Row    

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Mittwoch A) E3MOM x5 6  Deadlifts 9 Boxjumps 12 Push ups B) 3 Rounds For Time 20 American Swings 20 Sek Plank 20 Hand to Hand Swings 20 Sek Plank 20 Russian Swings 20 Sek Plank

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Dienstag W.O.D EMOM 20 Min 1: 2 Wallwalks Min 2: 30 Sek Amrap 1 strict Pullup 1 K2E Min 3: 30 Sek alt.  KB Clean & Jerk Min 4 : 15/12 cal Bike Min 5 Rest

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Montag

Montag W.O.D Benes Birthday Workout Strongman Fun  Sledpush & Pull Farmers Walk Sandbag Carry Overhead Press

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Samstag „Ballern“ 10 Rounds or to fail E2MOM 11 Wallballs 10 alt. DB Snatch add 2 Reps every Round

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Freitag

Freitag E3MOM x3 200m Run Max Reps strict Pullups E3MOM x3 200m Run Max Reps unbroken Push ups E3MOM x3 200m Run Max Reps unbroken Airsquats   Zubringer Funktional BB

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Mittwoch

Mittwoch  Stephanie und Lisa Verena‘s Geburtstags Workout   Amrap 12‘ 22 Deadlifts You GoI Go 8 Syncro Burpees 19 Syncro Airsquats 87 Single Unders You Go I Go 3 Min Rest  Amrap 6‘ 23 Boxjumps You

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Montag  A) Strenght  Find your daily 5 RM Deadlift 5-7 Sets T.C. 20 Min   B) Metcon  For Time 100 Deadlifts 20 Burpees over Bar EMOM 10 Wallballs 9/6 kg DL 50% 1RM T.C. 12 Min

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Samstag

Samstag W.O.D Tomke‘s Birthday Workout 37 Min Amrap 1985 m Row o. Ski  You go, I go Partner do  Plank o. Wall-Sit into 8 Rope Climbs ( you go, I go) 11 Pull ups / Ring

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Donnerstag

Donnerstag  17:30-18:45 Yoga 🧘🏻‍♀️ 19:00 – 20:00 Uhr Gewichtheben A) 3  Sets als Complex 3 Power Clean 3 Fontsquats B) 3 Sets als Complex 1 Power Clean 2 Hang Power Clean 3 Frontsquat C) 3 Sets als

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Mittwoch

Mittwoch Warm up  KB Swing Progression Rep up to your 5×5 DL Weight Metcon For Time 9-7-5-3-1 Deadlifts 250-500-750-1000m Row Workout starts  with DL & ends with DL Row between Sets (DL 5×5 Weight) T.C. 20

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Dienstag

Dienstag A)  Skill / Stenght E2MOM 1 Wallwalk + üben kontrolliert zu stehen B)  22 min Amrap Buy in 1500/1200 m Row into 21-15-9 Burpee Pullups American KB- Swings into Max Reps Ropeclimbs RX 24/16kg KB

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Montag

Montag A) Find your 5RM Thruster T.C. 20 Min B) Metcon earn the Ergs 3 Rounds 3 Min on 2 Min off 15 Thruster 40% 10 Burpee over Bar 12/10 cal Row Max cal Ski Erg

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Freitag

Freitag Preperation 3 Sets 15/12 cal Row 5 Burpees over Rower as fast as possible Rest as needed minimum 2 Min. Metcon 20 Min For Time into Amrap A) For Time 27-21-15-9 Cal Row Burpees over

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Donnerstag

Donnerstag 17:30-18:45 Mobility 19:00-20:00 Gewichtheben A) E2MOM x5 Complex 1 Power Clean 2 Hang Power Clean 3 Frontsquats B) Find your 5 RM Hang Power Clean  

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