WOD

Wod the f…?

Das Wichtigste an einer gepflegten Einheit CrossFit ist das sogenannte workout of the day – kurz WOD.

Das ist ein täglich anderes hochintensives Training, das ca. 5 bis 20 Minuten dauert – Endorphinausschüttung garantiert!

Wie kann ich mir das vorstellen?
Es gibt unterschiedliche Arten von Workouts, z.B.

– du sollst in einer vorgegebenen Zeit so viele Wiederholungen wie möglich machen

– du sollst eine vorgegebene Anzahl an Übungen so schnell wie möglich machen

Dabei wirst du durch die Dynamik der Gruppe motiviert.

Immer anders
Die Kombinationsmöglichkeiten sind unendlich. Durch ihre lange Erfahrung sorgen unsere Trainer dafür, dass du jeden Tag eine neue kleine Herausforderung hast. Weil die Abfolge der Trainings aufeinander abgestimmt ist, wird dein ganzer Körper trainiert – sowohl in Ausdauer, wie auch in Kraft.

Mach dir ein Bild davon!
In der WOD-Table kannst du das aktuelle und vergangene WODs aus dem regulären Trainingsbetrieb nachschlagen.

Gratis Probetraining

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WOD Table

19.02.18
Conditioning:
Every 1,5 minutes, for 3 Rounds: (13,5 minutes):
Station 1 – 20x alt. Walking Lunges 2x 35/25lbs (16/12kg)
Station 2 – Tempo Push-Ups x 12-20 reps @ 1111 (*weighted)
Station 3 – Chin-Ups x 8-12 reps @ 21X0 (*weighted)

WoD: Tabata 8x20''on/10''off:
(2-3' find starting weight)
1) KB-Swings 32/24kg
(short Break)
2) Sit-ups
(short Break)
3) Thrusters 50/35kg


17.02.18
Complex:
(5' warm up + find starting weight)
Every 2' for 5 Rounds:
5x Wheels of Hell
5x Push-Press 60/40kg
5x F-Squat 60/40kg
OTM, 15':
(5' warm up + find starting weight)
1) 8-12x Floorpress 2x55/35lbs
2) 8-12x Strict Pull-ups (sc.: Bands, Ring Rows)
3) 8-12x F-Squats 60/40kg


16.02.18
Every 1,5' for 6 Rounds:
(5' to warm up + find starting weight)
2x Strict Press 60/40kg
6x Shoulder2Overhead 60/40kg
--> go heavy
WoD: AMRAP 12':
4 Rounds:
10x Thrusters 50/35kg
15x V-ups
20x KB-Swings 24/16kg
ME til Timecap: HRPU's
(Score: number of HRPU's)


15.02.18
OTM 15':
1) 8-12x Box-Jumps 60/50cm
2) 8-12x Floorpress 2x 55/35lbs
3) Practice SU's/DU's

WoD: "DECK of CARDS":
for time:
Teams of 2 (on/off):
(Karten abwechselnd ziehen und dann die Übung + Repanzahl ausführen)
Using a Deck of 52 Cards, each suit represents a movement and each number represents the reps. (Face Cards = 10 reps, Ace = 11 reps)
♥ = Burpees
♠ = Wallballs 20/14lbs
♦ = SDHP's 32/24kg
♣ = T2B
Joker = 0 reps, next reps x2
(Cap 20')


14.02.18
EMOM:
Split-Press:
for 4': 5x Drop into Split (Backsquat)
1' Break
for 4': 5x Strict Split Press
1' Break
for 4': 5x Drop Jerk

OTM 15':
1) 4-6x Split Jerk 60/40kg
2) 8-12x Burpees
3) 15-20x Hollow Rocks


13.02.18
A) For Quality 15':
Complex:
3x Clean Deadlift 60/40kg
3x Clean Contact Drill 60/40kg
3x Clean 60/40kg
3x F-Squats 60/40kg
1-2' Break
B) WoD: OTM 15', 40''on/20''off:
1) Box-Jumps 60/50cm
2) KB-Swings 24/16kg
3) Wallballs 20/14lbs


12.02.18
A) for Quality 12':
14x alt. DB-Snatches 55/35lbs (KB: 24/16kg)
10x 1-leg Romaian Deadlift 24/16kg (5x r/5x l)
30'' Hollow
30'' Superman
30'' Break
B) WoD: OTM, 4 Rds:
1) 3x Man Makers 2x45/25lbs // (2x20/12kg)
2) 10-16x alt.Pistols (sc.: assisted / Jumping Squats)
3) 20-45x DU's/90x SU's

- Sally: Olympic Sit-ups


10.02.18
SPARTAN PREP.:
3 Rounds: 40''on/20''off
1) alt. Lunges
2) Push ups
3) Box jumps 60/50cm
4) Burpees
5) Wall sit
WoD: AMRAP 15'
80x SU's
12x Burpees
15x Wallballs 20/14lbs
18x KB-Swings 24/16kg


09.02.18
OTM, 5 Rounds: 45''on/15''off
(5' warm-up, find starting weight)
1) Clean 60/40kg (2x55/35lbs)
2) HSPUs (sc.: on Box / HRPUs)
3) DU's/SU's Practice

WoD: AMRAP, 3 Rounds:
1' Burpees
1' Pistols (sc.: Ring-Supported / Jumping Squats)
1' T2B (sc.: K2E, K2C)
1' Break / 10'' Break beetween exercises


08.02.18
OTM 10':
odd: 20x Squats (*10-14x alt. Pistols)
even: 5-8x HSPUs

AMRAP, Teams of 2, 2 Rounds (on/Plank)
1,5' Row for Cal
1,5' F-Squats 2x45/25lbs
1,5' Burpees
1,5' T2B
1,5' KB-Press 24/16kg
30'' Break beetween stations


07.02.18
Conditioning: 3 Rounds:
30'' Highplank + 30'' Push-ups
30'' Superman + 30'' KB-Swings 24/16kg
30'' Hollow + 30'' Sit-ups
30'' Goblet Squat Hold 24/16kg + 30'' Squats
30'' Break

WoD: Tabata: 8x 20''on/10''off:
1) SU's/DU's
2) Wallballs 20/14lbs
3) T2B


06.02.18
Complex:
(5' warm-up + find starting weight)
Every 2' for 5 Rounds:
2x F-Squat
1x Push-Press
4x F-Squat
2x Push-Press
6x F-Squat
3x Push-Press
Rx@ 50/35kg
OTM 15':
1) 8-12x Floorpress 55/35lbs
2) 5-8x Strict Pull-ups
3) 8-12x alt. Lunges 2x 24/16kg // 2x55/35lbs


05.02.18
Every 1,5' for 6 Rounds:
(5' warm-up, find starting weight)
5-8x Deadlifts 120/80kg
( Adapt weight or *5-8x Strict Pull-ups)
[15']

WoD: Amrap, 4 rds:
40'' Thrusters 50/35kg, 20'' break
40'' SDHPs 32/24kg,  20'' break
40'' F-Squats 50/35kg, 20'' break
2' break
[18']


03.02.18
OTM 15': 45''on/15''off
1) 3-way Sit-up
(Left/Right/Middle)
2) Ring Push-up + Pike PU + K2E
3) DU's/SU's

WoD: Tabata: 8x20''on/10''off
1) SDHPs 32/24kg
2) HSPU's (sc.: elevated / Bands / Box / HRPU's)
3) T2B


02.02.18
Strength:
(5' warm up + find starting weight)
Every 2' für 6 Rounds:
5-8x Strict Press 50/35kg
5-8x 3 way Sit-ups or adapt weight

Amrap 5':
10x Push-ups
10x  Lunges (jumping)
2,5' Break
Amrap 5':
10x Wallballs 20/14lbs
20x Squats on Medball


01.02.18
OTM 12'
odd: 5x KB-Swings both
5x KB-Swings right
5x KB-Swings left
even: 20-40x Dus/90x SUs
WOD: OTM 15', Teams of 2:
1) 8-10x Partner Push-ups
2) 16-20x Partner Sit-ups
3) 16-20x Partner Thrusters 20/14lbs


31.01,18
Complex:
(5' warm-up, find starting weight)
Every 2' for 6 Rounds:
4x Clean 50/35kg
2x Jerk 50/35kg
1x Thruster 50/35kg
(--> get heavy)
WoD: Amrap, 4 Rounds:
40'' F-Squats 40/30kg
40'' V-ups
40'' Burpees
20'' Break beetweem stations
[12']


30.01,18
Every 1,5' for 6 rds:
Beginner: 5x F-Squats 50/30kg --> go heavy
Adv.: 5x OHS 50/35kg --> go heavy

OTM 18':
1: 30'' Bar Hold + 5x Strict Pull-ups
2: 30'' Push-up Hold + (5-)10x Push-ups
2: 30'' Squat Hold + (10-)15x Squats


29.01.18
OTM 15':
1: 5-8x Strict Pull-ups
2: 3x Man Makers 45/25lbs
3: 30'' L-Hold

Amrap, 3 rds:
1' Burpees
1' T2B
1' Row for cal
1' Backsquats 50/35kg
1' Break
(15'' break beetween exercises)


27.01.18
OTM 20':
1: 15x T2B
2: 15x Ring-Rows
3: 15x Jumping Squats
4: 15x Push-ups

WoD, AMRAP 12':
10x Burpees
20x KB-Swings 24/16kg
30x Sit-ups


26.01.18
Complex: @60/40kg
4x Hang Power Clean
2x S2O
(15')

Tabata 8x(20''on/10''off):
1) Front Squats 50/35kg
2) Push-Presses 50/35kg
3) DUs/ SU's/3


25.01.18
OTM 10':
odd: ME Plank
even: 30'' slow Good Morgings 35/25kg

Teams of 2, (*Adv.: solo):
Amrap 20'
Cindy (on/off))
5x Pull-ups
10x Push-ups
15x Squats


24.01.18
OTM 18':
1: 10-15x Push-ups
2: 15-20x Sit-ups
3: 20-25x Squats
WoD: 18.0:
21-15-9 Reps for Time of:
Dumbbell Snatches 50/35lbs
Over-Dumbbell Burpees
(Cap 10')


23.01.18
KB-Complex: @RX 24/16kg
1 Complex = 1x rechts, 1x links, 1x beidseitig
2x Clean
2x F-Squat
2x Push-Press
(10')

WoD: OTM 18':
1: 8-10x over the Box Lunges 2x 35/25lbs
2: 8-12x Dips
3: 30'' Hollow


22.01.18
Deadlift:
10 reps with 50%
8 reps with 65%
5 reps with 80%
--> find your 5 RM
(15')
Jumping HELEN:
3 RFT:
111x DU's/333xSU's
21x KB-Swings 24/16kg
12x Pull-ups
[Cap 15']

Cashout: - Sally


20.01.18
OTM 12'
1: 8-12x HRPUs (*Adv. Explosiv)
2: 20x walking Lunges 2x 24/16kg (DB: 2x55/35lbs)
3: ME Dead Hang on Bar

Amrap 15':
30x Sit-ups
40x Squats
50x Dus / 150x Sus


19.01.18
OTM for 12 minutes:
1) 4-6x Wheels of Hell (slow)
2) 30'' Hollow
3) 8-12x Candlesticks (sc. 15-20x Sit-ups)
WOD:
5 RFT:
6x Push-Press 60/40kg
6x alt. F-Rack-Lunges 60/40kg
30x Sit-ups (25x V-ups)
(Cap 15')


18.01.18
Skill 15': OHS
series of 5 reps,
go deep + control
WoD:
Teams of 2, on/plank:
Amrap 16':
10x F-Squats 50/35kg (*Adv.: 10x OHS 40/30kg)
20x Box Jumps 60/50cm
40x Dus / 120x Sus


17.01.18
Skill/Strength 12':
Front Squat:
*Set 1 – 9 reps @ 50% of 1-RM
*Set 2 – 7 reps @ 65%
*Set 3 and so on--> find your 5 RMEvery 5 minutes, for 25 minutes (5 sets):
111x DU's/333xSU's (Run 500 Meters)
10x T2B
15x KB-Swings 24/16kg
(score: last Round: ME KB-Swings)


16.01.18
Every 2' for 6 rds: @60/40kg
3x Low Hang Clean
3x Mid Hang Clean
3x High Hang CleanOTM 15':
1: 5-10x  Strict Pull-ups
2: 20x Air Squats (*10-14x Pistols/Candlesticks)
3: 6x weighted slow Good Morgings 35/25kg


15.01.18
OTM 12':
(5' to warmup + find starting weight for Clean)
1: 10-15x "A" or "V" Shoulder ABC
2: 4-5x Clean 60/40kg (12-15x SDHPs 32/24kg)
3: 40'' HollowWOD: AMRAP 4 Rounds:
1' Medball Cleans 20/14lbs
1' Push-Press 40/30kg
1' Sit-ups
15'' beetween exercises


13.01.18
For Quality 12':
(5' warm-up + find starting weight)
5x Deadlifts 80/55 @5 secs down
5x Pull-ups @3 secs down

WoD:
Every 5 minutes, for 25 minutes (5 sets):
111x DU's/333xSU's
25 Push-Ups
(last round ME Push-ups = score)


12.01.18
OTM 12':
1) 5-8x F-Squats 60/40kg
2) ME Dead hang on Bar
3) 40'' PlankWoD: AMRAP 15':
5x Shoulder to Overhead 60/40kg
20 Kettlebell Swings 24/16kg
20 V-Ups
80x DU's/240xSU's


11.01.18
OTM 8':
odd: ME Plank
even: 15x T2B WOD:
For Time, Teams of 2 (on/off):
100x Kettlebell Swings 32/24kg (on/off)
300x SU`s  + Squathold (keine DU's, on/Squathold)
100x Barbell Thrusters 20/15kg (on/off)
300x SU`s  + Squathold (on/Squathold)
80x Burpees (on/off)
300x SU`s  + Squathold
100x Barbell Thrusters 20/15kg
300x SU`s + Squathold
100x Kettlebell Swings 32/24kg
(CAP 35')


10.01.18
OTM 5 Rounds, 45''on/15''off:
1) Sit-ups
2) Box-Jumps 60/50cm
3) SU's/DU'sWoD: "DECK of CARDS":
for time:
Teams of 2 (on/off):
Using a Deck of 52 Cards, each suit represents a movement and each number represents the reps. (Face Cards = 10 reps, Ace = 11 reps)
Choose Option 1 (Cardio):
♥ = Burpees
♠ = Wallballs 20/14lbs
♦ = Kettlebell-Swings 24/16kg
♣ = V-ups
Joker = 0 reps, next reps x2
(Cap 20')
or Option 2 (Strength):
♥ = Burpees
♠ = Goblet Squats 32/24kg
♦ = Strict Pull-ups
♣ = Floorpress 55/35lbs
Joker = 0 reps, next reps x2
(Cap 20')


09.01.18
OTM 10':
odd:
5x Strict Pull-up
5x Chin up
(if completed +1 each)
even:
8-12x F-Squats 60/40kg

WoD:
10 Rounds:
30'' Burpees
Rest 30 seconds
30'' Thrusters 40/30kg
Rest 30 seconds


08.01.18
OTM 15':
1: 15x Sumo Deadlift Highpulls 32/24kg
2: 10x Slow Leg Raises
3: 12-16x Renegade Rows 55/35lbsWOD: AMRAP 13':
15x HRPUs
15x Goblet squats 24/16kg
40x Double unders / 120x Single unders


05.01.18
OTM 15':
1: 15-20x HollowRocks
2: 6-10x  Strict Pull-ups
3: 6-10x over the Box Lunges 2x35/25lbs
(60/50cm)WOD:
Amrap 15':
111x DUs/333x SUs
20x Squats
20x Sit-ups
20x Russian Twists 20/14lbs


04.01.18
OTM 12':
1) 8-12x Floorpress 2x 55/35lbs
2) 40'' Hollow
3) 10x 1-Leg Romanian Deadlift 24/16kgWoD: AMRAP 16': you go - i go
5x Shoulder to Overhead 60/40kg
20 Kettlebell Swings 24/16kg
20 V-Ups
BOTH: 300x DU's (SU's * 3)
(or parallel: 35x Burpees)


03.01.18
For Quality 10', ladder+1:
(5' warm up & find starting weight)
1x Hang Power Clean 60/40kg (+1)
1x Front Squat 60/40kg (+1)
1x Shoulder to Overhead 60/40kg (+1)OTM 15':
1) 30'' L-Sit
2) 10-14x alt. Lunges 2x 24/16kg
3) 8-12x Burpees


02.01.18
For Quality 12':
14x American KB-Swings 24/16kg
40'' Hollow
14x KB-Russian Twists 24/16kg
40'' Superman
short Break (20-40'')OTM 18':
1) 10-15x HRPU's (*explosiv)
2) 40'' Beetle
3) 10x 1-Leg Romanian Deadlifts 24/16kg (5x left/5x right)


30.12.17
WoD:
AMRAP 6':
5x F-Squats 40/30kg
5x Push Presses 40/30kg
Rest 4'
AMRAP 6':
15x Kettlebell Swings 24/16kg
15x Push-Ups


29.12.17
OTM 10':
1: 5x F-Squats 60/40kg
2: 8-12x Body Change Push-ups

WoD: AMRAP 1,5'on/30''off, 2 rds:
#1 DB-Thrusters 2x45/25lbs
#2 Leg Raises
#3 Dips
#4 Row for Cal
#5 KB-Swings 24/16kg
score: reps


28.12.17
Strength:
find your 5 RM Deadlift
[15']WoD: AMRAP, Teams of 2:
dynamic/static
RX @ 20/14lbs & 24/16kg
2' Medball-Push-ups
2' Wallballs
2' Russian Twists
(while Teammate: OH-Hold 20/15kg)
2' Break
2' KB-Presses
2' KB-Swings
2' KB-Lunges
(while Teammate: Squat-Hold 20/15kg)