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.
WoD:
A) AMRAP 6'
4x alt. Devil Press 50/35lbs
8x Burpees over DB
3' Break
B) AMRAP 6':
8x alt.-Lunges 24/16kg
16x KB-Swings 24/16kg
28.05.20, HomeWoD:
warm-up
Mobility/Stretch
3 Rounds:
5x Yoga Push-ups
10x Prisoner Good Mornings
20x Lying Hip Raises
Tabata: 8 x20''on/10''off:
(4 Rounds of the following:)
20s Hold At Bottom Of Push up
10s Push ups
20s Hold At Top Of Push up
10s Push ups
(there is no break, sc.: on Knees)
(short Break ~60'')
Tabata: 8 x20''on/10''off:
(4 Rounds of the following:)
10s Side Plank right
20s Superman
10s Side Plank right
20s Hollow
10x Side Plank left
(there is no break)
27.05.20, OutDoorWod:
Adresse: Auf der Gugl 30, 4020 Linz --> Anmeldung für das OutdoorWorkout mit Trainingsgewand und einem Mundschutz für den möglichen WC-Besuch kommen.
Dann kann es schon losgehen!
26.05.20 HomeWoD:
warm-up
Mobility/Stretch
OTM, 3 Rounds 40''on/15''off:
1) Wallsquat or Squathold
2) Push-ups+T-Rotation (Sc.: on knees)
3) Reverse Snow Angel
WoD: "DECK of CARDS":
for time: (Karten ziehen und dann die Übung + Repanzahl ausführen. Wer Zuhause keine Karten hat --> hier der Link)
Using a Deck of 52 Cards, each suit represents a movement and each number represents the reps. (Face Cards = 10 reps, Ace = 11 reps, Number = reps)
♥ = Burpees
♠ = V-ups
♦ = weighted alt. Thrusters (bottles or a backbag)
♣ = weighted Reverse Flys (bottles or books)
(score: time)
(Cap 30')
WoD: for Time:
1x Burpee
2x Push-ups
3x Sit-ups
4x Lunges
5x Chair Dips
6x Reverse Hypers
7x Bent Over Row
8x Chair Step-ups
9x Hollow Rocks
10x Mountain Climbers
11x Jumping Jacks
12x 1-leg Glute Ham Bridges
In the first round you only do one Burpee then round two you do 2 Push-ups then one Burpee, only in the 12th round you do all the exercises.
[Cap 28']
24.05.20 LiveWoD: Raed Box Online Live WoD / 17:55h
Ihr braucht nur kleine Gewichte (Wasserflaschen / Bücher) aber es gibt auch eine Alternative ohne Gewichte.
23.05.20, OutDoorWod:
Adresse: Auf der Gugl 30, 4020 Linz --> Anmeldung für das OutdoorWorkout mit Trainingsgewand und einem Mundschutz für den möglichen WC-Besuch kommen.
Dann kann es schon losgehen!
22.05.20, HomeWoD:
warm-up
Mobility/Stretch
- Sally: Leg Raises
4 Rounds:
30'': Superman Back Extensions
60'' Jump Ropes (maybe: without rope)
30'' Toy Soldiers
60'' Jumping Jacks
~30-60'' Break
21.05.20, OutDoorWod:
Adresse: Auf der Gugl 30, 4020 Linz --> Anmeldung für das OutdoorWorkout mit Trainingsgewand und einem Mundschutz für den möglichen WC-Besuch kommen.
Dann kann es schon losgehen!
20.05.20 LiveWoD: Raed Box Online Live WoD / 17:55h
Ihr braucht einen Rucksack/Bücher oder ähnliches und dann kann es schon losgehen!
16.05.20, OutDoorWod:
Adresse: Auf der Gugl 30, 4020 Linz --> Anmeldung für das OutdoorWorkout mit Trainingsgewand und einem Mundschutz für den möglichen WC-Besuch kommen.
Dann kann es schon losgehen!
OTM: 10':
1 burpee + 2 push ups + 2 plank jumps + 1 knee to elbow each side.
*after each round 10 squats (weighted if possible – KB/DB/Backpack/etc.)
(Plank Jumps:)
(Knee to Elbow:)
WoD: "Friday Fun"
Three AMRAPs in 21 minutes
AMRAP in 3 minutes of:
20x Gorilla Jump Squats
40x Objekt Cleans (15/10 kg) (alternating if you have the objekt in one hand: DB or Bottle...)
20x Gorilla Jump Squats
40x Objekt Shoulder-to-Overheads (15/10 kg) (alternate every 10 reps if you have the objekt in one hand)
20x Gorilla Jump Squats
40x Objekt Ground to Overhead (15/10 kg) (alternating Snatches if you have the Objekt in one hand)
Rest 1 minute
Then, AMRAP in 6 minutes of:
Same as above. Resume where you left off.
Rest 2 minutes
Finally, AMRAP in 9 minutes of:
Same as above. Resume where you left off.
14.05.20, HomeWoD:
Warm-up
Mobility/Stretch
2 Rounds:
6x single leg deadlift each leg
12x skater jumps
24x high knees
36x jumping jacks
Core:
3x Rounds: 20'' each
1) hollow
2) superman
3) V-ups
4) superman breast stroke
5) toes to regal
WoD: Strength A+B+C
A) 5 rounds, 30sec each
1) bulgarian split squat right
2) bulgarian split squats left
3) Gakk squats (sc.: Air Squats)
4) 1' rest
B) 5 rounds, 30sec each
1) triceps kick back w/ db/bottle right
2) triceps kick back left
3) handstand hold (sc.: Plank)
4) 1' rest
C) 5 rounds, 30sec each
1) shrimp squat right
2) shrimp squat left
3) horse squat
4) 1' rest
13.05.20 LiveWoD: Raed Box Online Live WoD / 17:55h
Strength, for Quality: (you need a Chair/Couch or something else)
4 Rounds:
16-24x 1-Leg Bulgarien Split Squats (8-12x R / 8-12x L)
8- 12x Chair Dips (Adv.: *weights on your thighs)
8- 12x Push-ups (*Adv.: Decline Push-ups, Sc.: Incline Push-ups)
30-60'' Break
WoD: OTM 18', 40''on/20''off: (geht some weights, for instance Bottles.
it would be possible without weight too, just make the movements)
1) weighted Deck Squats
2) weighted alt. Thrusters
3) weighted Reverse Flies
11.05.20, HomeWoD:
warm-up
Mobility/Stretch
For Quality:
3 Rounds: continuous movement: (if you can't maintain one exercise anymore --> go to the next)
Glute bridge (*with hamstring curl)
Single leg Squats - first right then left side (*Pistols, Sc.: Squats)
Push-ups (*Adv.: Divebomber Push-ups, sc.: on Knee)
1-2' Break
Es steht das Hero Wod "Brodie" am Programm, eine Kurzhantel, Wasserflasche für Renegade Rows oder alternativ ein Rucksack für Bend over Rows wäre super.
09.05.20, HomeWoD:
warm-up
Mobility/Stretch
3x Rounds:
4x Bodyweight Good Morgnings
8x 1-Leg Romanian Deadlifts (4xR/4xL)
Strength
4x max sets
Bend over Rows
Rest ~2 min between efforts
WoD: OTM 30':
1) 20x alt. Lunges
2) 20x Glute Bridges
3) 20x Kick Backs(10/10) (*Adv.: free standing)
(reduce the reps if you don't have at least a 15'' break beetween the exercises.)
08.05.20, HomeWoD:
warm-up
Mobility/Stretch
3 Rounds:
30'' Superman
30'' Sideplank Left
30'' Hollow
30'' Sideplank Right
30'' Plank
30'' Break
OTM 16':
1) 6-8x High+Low Plank (sc.: on Knees)
2) 40'' Reverse Snow Angel
3) 8-10x Hip Thursters (*Adv.: weight on hips) (on a bed for instance)
4) 40'' Reverse Plank
3 Rounds:
20'': I's
20'': T's
20'': Y's
20'' Break (all 3 Movements: I's, T's, Y's are in the short video. You do each one 20'' for 3 Rounds)
WoD: 4 Rounds for Time:
50x Squats
40s Sit Ups
30x Hand Release Push-ups
20x Burpee (*Adv.: + Tuck Jumps)
01.05.20, HomeWoD:
warm-up
Mobility/Stretch
A) For Quality 10', continuous movement: (if you can't maintain one exercise anymore --> go to the next)
Static Side Star Planks (right then left)
Scissor Kicks
Raised Leg Crunches (Sc.: Legs on the Ground)
30-60'' Break
WOD:
OTM, 6 Rounds (18'): 40''on/20''off:
Reverse Snow Angel
Reverse Lunge + High Knee
Single Leg Hip Thursters (sc.: both legs)
30.04.20, HomeWoD:
warm-up
Mobility/Stretch
3 Rounds
4x Burpees
6x alt. Bird-Dogs
Core#1, Rounds:
30'' Russian Twists (/w Books, Bottle…)
30'' Plank
30'' Leg Lift + Hip Raise
30'' Break
~3' Break
Core#2, 3 Rounds:
30'' alt. Heel Touches
30'' Plank walk Outs (Sc.: on Knees)
30'' Cross Crunch
30'' Break
WoD: "The Happening"
For Time
10-20-30-40-50-60-70-80-90-100 Alternating Lunges
10 Burpees (after each set)
[Cap 25']
29.04.20 LiveWoD: Raed Box Online Live WoD / 17:55h
Man braucht einen Rucksack oder ein ähnliches Objekt welches man schwingen und über Kopf heben kann. Es gibt aber auch Alternativen ohne Gewicht.
28.04.20, HomeWoD:
warm-up
Mobility/Stretch
3 Rounds:
8x alt. Toe Touch
16x Squats
Towel HomeWoD:
OTM, 5 Rounds (15'):
1) 8-12x slow Overhead Towel Squat @3'' down
2) 20-30'': alt. Towel Arm Extensions in Push-up Position
(Sc.: on knees)
3) 20-30'': Towel Pike ups (sc.: bend your knees)
WoD: AMRAP 10', ladder:
4x Push-ups
8x Sit-ups
12x alt. Lunges
Finisher (right after the AMRAP): 50x Jumping Jacks
Man braucht einen Sessel oder ein ähnliches Objekt auf das man steigen kann. Im Notfall geht es aber auch ohne.
25.04.20, HomeWoD:
warm-up
Mobility/Stretch
Core: 3 Rounds:
30'' Bird Dogs (*Adv.: Knees are not on the Ground)
30'' Hollow
for Quality 14':
continuous movement:
(if you can't maintain one exercise anymore --> go to the next)
1) Towel Slide Push-ups (Sc.: Knees, *Adv.: Archer Push-ups)
(right side then left side)
2) Towel Jackknifes (*Adv.: diagonal)
3) Towel Side Lateral Lunges
(Gewicht am Standbein! right side then left side)
~60 - 90'' Break
WoD:
OTM 15', 40''on/20''off:
1) Brigde + Sit-up
2) Sideplank (20'' each side)
3) weighted alt. Thrusters (with bottles or a backbag)
OTM, 3 Rounds 40''on/15''off:
1) Reverse Plank
2) Toe Touches
3) 1-Legged Glute Bridges (sc.: both legs on ground)
WoD: "DECK of CARDS":
for time: (Karten ziehen und dann die Übung + Repanzahl ausführen. Wer Zuhause keine Karten hat --> hier der Link)
Using a Deck of 52 Cards, each suit represents a movement and each number represents the reps. (Face Cards = 10 reps, Ace = 11 reps, Number = reps)
♥ = weighted Deck Squats (/w Backpack/Bottles or Books)
♠ = T-Push-ups (Sc.: on Knees)
♦ = V-ups
♣ = weighted Reverse Flies (/w bottles or books)
(score: time)
(Cap 30')
22.04.20 LiveWoD: Raed Box Online Live WoD / 17:55h
Man braucht wieder einen Rucksack oder ein ähnliches Objekt welches man über Kopf heben kann. Wer kein Gewicht hat, kann trotzdem super mitmachen --> es gibt Alterrnativen.
21.04.20 HomeWoD:
warm-up
Moblity/Stretch
3 Rounds
3x Cobra + Downward Dog (*Adv.: with Push-up)
12x Reverse Lunges + Rotation
For Quality, 3 Rounds, Continuous movement:
(if you can't maintain one exercise in good form anymore --> go to the next)
- Bulgarien Split Squat right Leg
- Bulgarien Split Squat left leg
(*Adv.: weighted Books/Bottles)
- Push -ups
- Plank (*Adv.: weighted, sc.: on Knees)
1-2' Break
WoD:
E4Min for 10 Rounds: [40']
12 Burpees
24x Squats
36x Jumping Jacks
(score=slowest Round without a Break beetween exercises, make the repetitions as slow as possible. Then rest until the next 4' intervall starts.)
19.04.20 LiveWoD: Raed Box Online Live WoD / 17:55h
Man braucht einen Rucksack oder ein ähnliches Objekt welches man schwingen und über Kopf heben kann. Im Notfall geht es auch ohne, aber bisschen Gewicht schadet nicht ;-)
WoD: "BLACKJACK": Each round totals 21 reps (push-ups - sc.: on Knees - descending from 20, sit-ups ascending from 1) for a total of 420 reps in the workout.
For Time:
20x Push-Ups, 1x Sit-Up
19x Push-Ups, 2x Sit-Ups
18x Push-Ups, 3x Sit-Ups
...continue this pattern until...
2x Push-Ups, 19x Sit-Ups
1x Push-Up, 20x Sit-Ups
[Cap 25', Score: time.]
09.04.20 HomeWoD:
warm-up
Mobility/Stretch
3 Rounds:
10x Lemon Squeeze
10x 1-Leg Romanian Deadlifts 5r/5l
For Quality (no score, just do it):
Tabata 8x20''on/10''off on each of the following exercises:
1) Wall-Sit
(~1' Break)
2) Push Ups (*Advanced: + Clapping)
(~1' Break)
3) Plank
(*Advanced: diagonal extended 4xR/4xL)
WoD: 12 Min AMRAP:
6x Pistols (Sc.: Squats)
7x V-Ups
8x Dips (On Chair/Bench/Couch/Box)
08.04.20 LiveWoD: Raed Box Online Live WoD / 17:55h
10 Rounds for Quality:
10x Hollow Rocks (Scale: Bent Knees)
10x Dead Bug
10x Bird Dog
(short Break beetween Rounds)
WoD:
EMOM 14': (try to make these 2 exercises in one minute, the rest of the time is your break. If its to hard you can reduce the reps if to easy increase them)
10x Jumping Squats
5x Burpees
(sc.: 8x Squats (normal or jumping) / 4x Burpees)
Es kommen Pull-ups vor.
HomeWod Alternativen:
- Floor Pull (Rutschiger Boden oder mit einem Handtuch, Sc.: on Knees)
oder
- Towel Row (z.B. um eine Säule wickeln)
oder
- Australien Pull-ups
oder
- Bend over Row (w bottles/Backbag)
04.04.20 Homewod:
warm-up
Mobility/Stretch
3 Rounds:
5x Yoga Push-ups
10x Prisoner Good Mornings
20x Lying Hip Raises
Tabata: 8 x20''on/10''off:
(4 Rounds of the following:)
20s Hold At Bottom Of Push up
10s Push ups
20s Hold At Top Of Push up
10s Push ups
(there is no break, sc.: on Knees)
(short Break ~60'')
Tabata: 8 x20''on/10''off:
(4 Rounds of the following:)
10s Side Plank right
20s Superman
10s Side Plank right
20s Hollow
10s Side Plank left
(there is no break)
OTM, 3 Rounds 40''on/15''off:
1) Wallsquat or Squathold
2) Push-ups+T-Rotation (Sc.: on knees)
3) Reverse Snow Angel
WoD: "DECK of CARDS":
for time: (Karten ziehen und dann die Übung + Repanzahl ausführen. Wer Zuhause keine Karten hat --> hier der Link)
Using a Deck of 52 Cards, each suit represents a movement and each number represents the reps. (Face Cards = 10 reps, Ace = 11 reps, Number = reps)
♥ = Burpees
♠ = V-ups
♦ = weighted alt. Thrusters (bottles or a backbag)
♣ = weighted Reverse Flies (bottles or books)
(score: time)
(Cap 30')
01.04.20 LiveWoD: Raed Box Online Live WoD / 17:55h
Core: 3 Rounds:
30'' Bird Dogs (*Adv.: Knees are not on the Ground)
30'' Hollow
for Quality 14':
continuous movement:
(if you can't maintain one exercise anymore --> go to the next)
1) Towel Slide Push-ups (Sc.: Knees, *Adv.: Archer Push-ups)
(right side then left side)
2) Towel Jackknifes (*Adv.: diagonal)
3) Towel Side Lateral Lunges (Gewicht am Standbein! right side then left side)
60"-90" Break
WoD:
OTM 15', 40''on/20''off:
1) Brigde + Sit-up
2) Mountain Climbers
3) weighted Deck Squats (z.B.: mit einer Flasche oder mit Büchern)
30.03.20 HomeWoD:
warm-up
Mobility/Stretch
3 Rounds
6x Push Ups to Down Dog
8x Reverse Snow Angels
10x Dead Bug
12x Cossack Squats
BARBARA HOME EDITION:
5 Rounds for time
20x Packpack Bent Over Row
30x Push Ups
40x Sit Ups
50x Air Squats
Rest excatly 3'
28.03.20, HomeWoD:
warm-up
Mobility/Stretch
3 Rounds:
5x Push-ups
10x Sit-ups
15x Squats
For Quality; 4 Rounds, continuous movement: (if you can't maintain one exercise anymore --> go to the next)
1) Glute bridge (*with hamstring curl)
2) Single leg Squats - first right then left side (*Pistols, Sc.: Squats)
3) Push-ups (*Divebomber Push-ups, sc.: on Knee)
1-2' Break
WoD: AMRAP, 4 Rounds: 40''on/20''off:
1) Towel Pike ups (sc.: bend your knees)
2) Tip Toes
3) Sit-ups
4) Break
(score: all reps)
27.03.20 HomeWoD:
warm-up
Mobility/Stretch
3 Rounds:
30'' Superman
30'' Sideplank Left
30'' Hollow
30'' Sideplank Right
30'' Reverse Plank
30'' Break
OTM 16':
1) 6-8x Walk Out + Push-up
2) 40'' Reverse Snow Angels
3) 8-10x Hip Thurster (*Adv.: weight on hips)
(on a bed for instance)
4) 40'' Reverse Plank
WoD:
Tabata: 8x 20''on/10''off on each exercise, then ~1-2' Break and switch to the next:
1) Lunge + High Knee (~1-2' Break)
2) Inverted Row (~1-2' Break)
3) Squat-WideOut-Drops
(score: reps of the worst round of each exercise)
4) Side Plank Right (*Adv.: Side Plank Crunches)
5) Side Plank Left
6) Plank crunches (sc.: Plank)
7) Wipers (sc.: half wipers)
8) Rest
WoD:
☠ Death ☠ by Anything: (Choose one exercise: for instance Squats / Sit-ups / Lunges / Jumping Jacks / Burpees / Handstandpush-ups …)
EMOM: (you do just this one exercise, if it is a fast one, you can start with 5 reps)
1x rep in the first minute
2x reps in the second minute
3 reps in the third minute
…
(score: Name of the exercise + completed Rounds)
25.03.20, HomeWoD:
warm-up
Mobility/Stretch
3 Rounds:
4x Cobra to Downward Dog
6x Groiner (3xR/3xL) + Push-up
WoD:
A) AMRAP 10':
10x T2Something (for instance your bed)
10x Shoulder Tabs
5x Narrow Push-ups
(Sc.: on knees) ~3' Break
B) AMRAP 10':
15x Sit-ups
10x Shoulder Tabs
5x Wide Push-up ~3' Break
C) AMRAP 10':
20x Mountain Climber
10x Shoulder Tabs
5x Burpees
24.03.20 HomeWoD:
warm-up
Mobility/Stretch
3 Rounds:
4x Cobra to Downward Dog
8x T-Push-ups (Sc.: on Knees)
Strength, for Quality: (you need a Chair/Couch or something else)
4 Rounds:
16-24x 1-Leg Bulgarien Split Squats (8-12x R / 8-12x L)
8- 12x Chair Dips (Adv.: *weights on your thighs)
8- 12x Push-ups (*Adv.: Decline Push-ups, Sc.: Incline Push-ups)
30-60'' Break
WoD: OTM 18', 40''on/20''off: (geht some weighs, for instance Bottles.
it would be possible without weight too, just make the movements)
1) weighted Deck Squats
2) weighted alt. Thrusters
3) weighted Reverse Flies
23.03.20
warm-up
Mobility/Stretch
HARD-CORE, 4 Rds: 40''on/20''off
1] Plank + Leg Lifts
2] Lying Hip Raises
3] diagonal Crunches (20''r/20''l)
4] Beetle
WoD: Tabata: 8x 20''on/10'' off
1) Squats (Adv.: *Pistols, sc.: assisted -> hold yourself somewhere)
(~1'Break)
2) Burpees
(~1'Break)
3) Leg Raises
(~1'Break)
4) High + Low Plank
Finisher: Sally: alt. Lunges
21.03.20, HomeWoD
warm-up
Mobility/Stretch
3 Rounds:
5x Burpees
10x Sit-ups
OTM 15', 40''on/20''off:
1) Floor Wipers
2) Dead Bug
3) Bird Dogs (*Adv.: Knees are not on the Ground)
WoD:
EMOM til death, ladder: (no timecap, work until you can't finish in one minute anymore)
2x Squat (+1)
4x Cross Body Jacks (+2)
Finisher (right after the EMOM):
75x Sit-ups
20.03.20 HomeWoD:
warm-up
Mobility/Stretch
3 Rounds:
8x alt. Toe Touch
16x Squats
OTM, 5 Rounds (15'): (you need towels ;-) )
1) 8-12x slow Overhead Towel Squat @3'' down
2) 20-30'': alternating Towel Arm Extensions in Push-up Position (Sc.: on knees)
3) 20-30'': Towel Pike ups (sc.: bend your knees)
AMRAP 10':
4x Push-ups
8x Sit-ups
12x alt. Lunges
Finisher (right after the AMRAP): 50x Jumping Jacks
19.03.20 HomeWoD:
warm-up
Mobility/Stretch
A) For Quality 10', continuous movement: (if you can't maintain one exercise anymore --> go to the next)
Static Side Star Planks (right then left)
Flutter Kicks
Raised Leg Crunches (Sc.: Legs on the Ground)
30-60'' Break
WOD:
OTM, 5 Rounds (15'): 40''on/20''off:
Reverse Snow Angel
Reverse Lunge + High Knee
Single Leg Hip Thursters (sc.: both legs on the ground)
WoD: OTM: 20'
1) 10x Push-ups+T-Rotation (sc.: on Knees)
2) 12x Single Hand Thruster (6xR/6xL) (mit einem Gewicht das ihr gut bewältigen könnt, z.B. eine Wasserflasche, RX ist ein 6er-Pack ;-) oder einen Rucksack mit Sachen füllen, usw...)
3) 14x HollowRocks (sc.:Sit-ups)
4) 40'' Reverse Plank
16.03.20 HomeWoD:
Warm-Up
Mobility/Stretch (Vergesst nicht auf das Aufwärmen: Arme Kreisen(😊), Jumping Jacks, Spider Walk, Squats, Lunges, Burpees, oder einfach Einlaufen, usw. … zuerst das Herz-/Kreislaufsystem anregen und dann Mobilisieren.)
WoD:
Tabata: 8x 20''on/10'' off (entweder mit Timer oder mit einem Tabata-Song)
(ca. 1’ Pause zwischen den Übungen, Score: schlechteste Runde pro Übung)
1) Tip Toes
2) Burpees
3) alt. Lunges
4) High+Low Plank
14.03.20
Strength:
(5' warm-up + find starting weight)
Every 2,5' for 4 Rounds:
6-8x Tempo Front Squat (50-60% of 1-RM) @3'' down
12-15x Double Kettlebell Front Racked Squats 24/15kg (55/35lbs)
WOD: Tempo Squats:
Every 2' for 5 Rounds:
5x F-Squat @51x5 70/45kg
[15']
24.02.20
Every 2' for 4 Rounds (16') for Quality:
2' Pull-up (*MU) Practice
(Sc.: Hollow-Superman on Bar, Hollow-Superman + Knees up)
2' SU's, DU's, TU's Practice or Work on your Weakness
WoD: For Time, Teams of 2 (on/off)
44x Hang Power Clean 2x50/35lbs
55x Over the Box Lunges 2x50/35lbs | 50cm
66x T2B
- Break/Switch Penalty:
2 Rounds:
5x Burpees Mate1
5x Burpee Mate2
[CAP 22']
19.02.20
for Quality 12':
10x Wallsquats @2''down/3''bottomhold
15x Airsquats
3-5x Wallclimbs
3-5x Partial Wall Kick ups
3-5x Wall Kick-ups + 15'' Hold (sc. on Box)
3-5x Falling/Walking into the Wall
3-5x Freestanding Kick-ups + Walk (sc.: around the worlds on a Box 5 steps in each direction)
~1' Break
--> stay on a challanging exercies
WoD: For Time:
2' Handstand Hold (Cap 4')
(accumulate time before moving to the squats)
100 Squats
30x HSPU's (sc.: elevated / on Box / HRPU's)
100x Squats
[Cap 12']
WOD, Teams of 2 (on/off):
"Mount EVEREST", AMRAP:
"Base Camp"
3 min amrap
Mountain Climbers/10
"Camp 1"
3 min amrap
Box Jumps 60/50cm
"Camp 2"
3 min amrap
Max Lunges 40/30kg (bar on back)
"Camp 3"
3 min amrap
Max Thrusters 40/30kg
"Camp 4"
3 min amrap
Max Strict Pull-ups
"Summit"
3 min amrap
Max Burpees
[18']
14.02.20
A) For Quality 13':
15x KB-Swings 24/16kg
15x Sit-ups (*"Strict")
15x Hollow Rocks
1' Plank
WoD: AMRAP 16'
Teams of 2 - (on/off)
Choose A) or B)
A) weight:
20x KB-Swings 24/16kg
10x Strict Pull-ups
6x F-Squats 60/40kg
B) Bodyweight:
24x DU's/ 70x SU's
24x Sit-ups
24x Squats
11.02.20
Strength:
Every 2' for 6 rds:
6-8x Hangsquatclean 50/35kg
(~12 reps possible)
go heavy --> to 6 RM
OTM 15':
1) 30'' Goblet Squat Hold 24/16kg
2) 10x Ring Push-ups
3) 15x V-ups
10.02.20
OTM 15':
1) 30'' Hollow
2) 12x Bulgarian Split Squats (6/6)
3) 10x Band Pull-Aparts
07.02.20
OTM 8':
1: 1x Hang Clean + 2x F-Squats 60/40kg
2: 45'' Dead Hang on Bar (*+1x Pull-up)
WOD (two part workout):
A) 4 RFT:
8x alt. Front Rack Lunges 50/35kg
8x Burpees
8x Front Rack Lunges 50/35kg
8x Burpees
8x Pull-ups (* Bar Muscle-ups)
[Cap 14']
B)
Once the 4 rounds are completed or 12' went by, use the remaining time to find max weight of the following complex:
1x Hang Clean
2x Front Squats
(3 successful unbroken reps).
[Cap 18', for A and B]
WoD: "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)
24.01.20
A) EMOM for 7':
5x F-Squat 60/40kg
(Advanced: 3-4x Hang-Squat Clean 60/40kg)
B) EMOM for 7':
8x Pull-ups (3-5 *MU's)
WOD: A) AMRAP 6'
12x Wallballs 20/14lbs
12x KB-Swings 24/16kg
2' Break
B) AMRAP 6'
12x Box-Jumps 60/50cm
12x V-ups
23.01.20
Strength: Deadlift:
warm-up
--> go heavier
--> find your 8 Rep Max
[15']
WoD:
AMRAP 20', Teams of 2:
you go - i go
8x Wallballs 20/14lbs
8x HRPUs
8x T2B
after round 1: 1x Burpee each Teammate (synchronized)
after round 2: 2x Burpees each
...
22.01.20
Split Jerk: 1 Round, 2' on each station:
1) alt. Step-outs to receiving Position
2) Jump and Land to the Receiving Position
3) Barbell Shoulder Press from the Receiving position 20kg/15kg
4) Split Jerk 20kg/15kg
[8']
WoD:
Every 2,5' for 7 Rounds:
(5' warm-up + find starting weight)
5-8x Split Jerk 60/40kg
--> go heavy with good technique
(5-8x Strict Pull-ups)
[17,5']
Finisher:
1' Hollow 1 V-up every 5''
90'' Plank 15/10kg
16.01.20
Every 1,5' for 4 Rounds
#1) 8-12x Floorpress 2x50/35lbs
8-12x DB-Lunges 2x50/35lbs
#2) 30x KB-Swings 24/16kg
[12']
Wod: Teams of 2:
Tabata 8x 20''on/20' - Superman or Hollow on each exercise
(Teammates switch the exercise every Intervall)
#1 Sit-ups - OH-Plate Hold 20/15kg
#2 Wallballs 20/14lbs - Hollow
#3 Burpees - OH-Plate Hold 20/15kg
#4 Ring Rows - Hollow
(Rx: Feet under Rings)
[16']
15.01.20
A) Strength:
Complex: Every 2' for 6 Rounds: Rx @ 60/40kg
(3' warm up + find starting weight)
2x Thruster
2x Push-Press
2x F-Squat
1x Thruster
1x Push-Press
1x F-Squat
B) WoD:
21-15-9 reps, for time:
Pull-ups
Jumping Squats
Push-ups
Sit-ups
[Cap 12']
04.01.20
A) OTM 15':
1: 8-12x Floorpress 55/35lbs
2: 8-12x HRPUs (*Weighted)
3: 30'' Goblet Squat Hold 24/16kg
B) WOD:
(5' warm up + find starting weights)
Amrap 10':
10x Deadlifts 80/55kg
10x T2B
20x lateral Jumps over Bar
03.01.20
Every 2' for 4 Rounds:
1) 16x KB or one handed DB-Push-Press 24/16kg | 55/35lbs (8xr/8xl)
8x KB or DB Floorpress 24/16kg | 55/35lbs
2) 8-12x F-Squats 60/40kg
4x Wheels of Hell
13.12.19
for Quality: 15'
(one 500m Row anytime - if you get a rower)
80x DU's / 200 SU's
60x Jumping Jacks
40x Squats
20x Mountain Climbers
10x Burpees
try to make as less breaks as possible
1' Break
10.12.19
Strength:
unbroken Complex: RX @ 50/35kg
1x Hang Power Clean
1x F-Squat
1x S2O
1x Thruster
1x S2O
1x F-Squat
1x Hang Power Clean
[14']
WoD:
AMRAP 14', Teams of 2 (on/rope jumping).
you go - i go, continuous movement.
Russian Twists 20/14lbs
Wallballs 20/14lbs
KB-Swings 32/24kg
both rest exactly 20''
(score: all reps)
05.12.19
A) 8' AMRAP: you go - i go
8x T2B
8x Wallball 20/14lbs
8x American KB-Swings 24/16kg
2 min rest
B) 8' AMRAP you go - i go
8x V-ups
8x Wallball 20/14lbs
8x KB/DB Push-Press (4 each side) 24/16kg
2 min rest
C) 8' AMRAP you go - i go
8x Sit-ups
8x Wallball 20/14lbs
8x KB/DB Snatch (4 each side) 24/16kg
04.12.19
Every 1,5' for 5 Rounds (15'):
#1) 60'' Plank
#2) for Quality: turkish get-ups 24/16kg
Hero WoD: "Marco"
3 rounds for time of:
21x Pull-Ups
15x HSPUs (sc.: HRPUs)
9x Thrusters 60/42,5kg
[Cap 15']
03.12.19
Strength/Technique: Clean
--> find your 3-5 RepMax
1-2' Break beetwenn heavy sets
[15']
OTM 15':
1) 6-8x alt. DB-Thrusters 50/35lbs
2) 60'' Jefferson Curls 2,5/1,25kg (on Plate/Box)
3) 12-16x alt. V-ups
02.12.19
every 2' for 3 Rounds
#1) 8-12x DB-Row 50/35lbs
(right + left arm)
#2) 8-12x (*Waiter) KB-Strict-Press 20/12kg
(right + left arm)
#3) 8-15x Ring Dips
(sc.: banded, on Box)
[18']
28.11.19
Strength:
Every 2' for 4 Rounds:
(5' warm-up + find starting weight)
10x F-Squats 60/40kg
WoD: 20 min AMRAP, you go - i go:
10x S2O 42,5kg/30kg
10x KB-Swings 24/16kg
10x Clean 42,5/30kg
Reduce the weight so each set of exercises can be performed unbroken.
WOD:
A) AMRAP 8 min.
8x Power C&J @ 50kg/35kg
16x Air Squats
8x Burpees
16x T2B
3 min. Pause
B) AMRAP 8 min.
8x Thruster @ 50kg/35kg
16x Air Squats
8x Burpees
16x HRPU's
21.11.19
Strength:
(5' warm-up + find starting weight)
Every 1,5' for 7 Rounds (10'5'):
3(-5)x Deadlift 120/80kg
WoD: AMRAP 15', you go - i go with continuous movement:
- Wallballs 20/14lbs
- HRPU's
- T2B
(Each time you break a set or rest, the partner starts the next movement.
score: all reps)
Hero WoD: "Harper":
AMRAP 23', Teams of 2 (on/off) / *solo:
9x chest-to-bar pull-ups
15x Power cleans 60/42,5kg
21x Air Squats
500-meter run with a 20/15kg Plate (sc.: 35x syncronised Burpees)
13.11.19
Hero WOD: René
7 RFT:
21x alt. walking Lunges
15x Pull-ups
9x Burpees
500m Run beetween Rounds. (6x) (sc.: 333x SU's)
If you have a 20/14lb. weight vest or body armor, wear it.
[Cap 45']
29.10.19
for Quality 16':
make a 500m Row everytime you get a Rower.
15x Pull-ups
20x Leg Raises
25x KB-Swings 24/16kg
50x DU's / 150x SU's
30-60'' Break
WoD: EMOM: Rx 50/35kg
(5' warm-up + find weight, ~ 75% 1 RM, 12 reps should be possible)
1: 8x Thrusters
2: 7x Thrusters
3: 6x Thrusters
4: 5x Thrusters
5: 4x Thrusters
6: 3x Thrusters
7: ME Thrusters
(score: Thrusters in the last Round. - 3 reps for each rounds you could not finish)
28.10.19
OTM 15', 40''on/20''off
#1: Band Side Steps green/blue
#2: HollowRocks
#3: L-sit hold (sc.: on DBs, on Box, Hollow)
WoD: AMRAP 3 Rounds:
1': Max unbroken pull-ups
1': Max unbroken Floor Press 2x55/35lbs
1': Max Air Squats
2' Break
[15', score: all reps]
WOD: 3 Rounds for time:
20x Thursters 2x50/35lbs / (KB:2x 24/16kg)
20x Burpees
Rest exactly 1' after each Round.
if time is left: ME DU's / SU's
[Cap 15']
Teams of 2:
Amrap 4x5'
Buy in @ every round: run 500m - 111x DUs / 333x SU's (Partners alternate)
5' ME HRPU (on/off)
5' ME T2B (on/off)
5' ME Wallballs (on/off)
5' ME V-ups (on/off)
1,5' break beetween exercises
23.10.19
Strength, 12':
find 5 RM Strict Press
warm-up:
10reps ~50% (easy)
8reps ~70% (medium)
5 reps ~80% (hard but possible)
Start to find your 5 RM.
1-2‘ Break beetween heavy sets.
WoD: "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)
15.10.19
For Quality 14':
7x Leg (slow!) Raises on Bar
14x 1-Leg Romanian Deadlifts 55/35lbs (KB 24/16kg)
(7x right leg / 7x left leg
14x alt. DB-OH-Lunges 55/35lbs (KB 24/16kg)
(7x right arm / 7x left arm)
21x Hollow Rocks
30-60'' Break
10.10.19
Complex: every 2' for 6 rounds
(5' warm-up, find starting weight)
4x Front Squat 40/30kg
4x Push-Press 40/30kg
4x Thruster 40/30kg
--> get heavy
WoD:
Teams of 3, AMRAP 16':
Station 1: 80x DU's/240x SU's
Station 2: 1x Burpee + 5x MB-Squats 20/14lbs
Station 3: Plank Hold
Whole Team always rotates after team the member 1 has finished the jumping. Score: Burpees.
09.10.19
Practice OLY- Lifts: 15':
series of 3-5 reps
- Clean + Jerk 60/40kg
or
- Snatch 45/30kg
02.10.19
Bear Complex:
A) 5' warm up find starting weight
B) Every 3,5', 4 rounds:
7 sets of the following sequence
(Power Clean)
Front Squat
Push Press
Back Squat
Push Press
WoD: HRPUs VS KB-Swings
EMOM til Death for 16':
odd: 12x HRPU's (+2)
even 12x American KB-Swings 24/16kg (+2)
Score: Best Reps HRPU + Best Reps KB-Swing
01.10.19
OTM, 5 Rounds:
1) 8-10x Floorpress 2x 55/35lbs
2) 6x Slow Good Mornings 40/30kg
3) 40'' Dead Hang on Bar
Amrap 11', ladder+2:
2x alt. Lunges 40/30kg (+2)
2x Burpees over Bar (+2)
11x DU's/33xSU's
20.09.19
Strength:
a) 5‘: warm-up & find your starting weight.
b) Every 1,5‘ for 5 Rounds (15'):
#1: 5x Deadlifts 120/80kg "go heavy“
#2: 8x Slow Leg Raises on Bar “go slow“
14.09.19
for Quality: 15'
(one 500m Row anytime - if you get a rower)
500m Run (Skip it, if you can't finish in the Cap)
75x DU's / 200 SU's
50x Jumping Jacks
25x Burpees
try to make as less breaks as possible
07.09.19
Strength:
(5' warm-up + find starting weight)
Every 2,5' for 4 Rounds:
6-8x Tempo Front Squat (50-60% of 1-RM) @3'' down
12-15x Double Kettlebell Front Racked Squats 24/15kg (55/35lbs)
15' time for:
GWEN:
15-12-9 Reps for Load
Clean-and-Jerks (unbroken)
- Rest as needed between sets
- Score is weight used for all three unbroken sets.
- Each set must be unbroken (touch and go at floor) only; even a re-grip off the floor is a foul.
- Use same load for each set.
Fnisher: 500m easy paced Run
29.08.19
Team “MURPH”, Teams of 2 (on/off):
1,5 km Run
100 Pull-ups
200 Push-Ups
300 Squats
1,5 km Run
[CAP 45']
Rules:
- Both team members must run a mile together each time.
- Teams may break up exercises between run segments however they wish but only 1 person can be working at a time, while the other team mate is resting.
(*Adv.: the other team mate is not resting, he must hold a 20/14lbs wall ball above their waist or head. And Partnerrun with a 20/14lbs wall ball)
(***Adv.: do it alone)
WOD:
(5' warm-up + find starting weight)
ELIZABETH:
21-15-9 reps, for time:
Power Cleans 60/42,5kg
Ring Dips (sc.: banded, on box)
[Cap 10']
OR
FRAN:
21-15-9 reps for time of:
Thrusters, 42,5/30kg
Pull-ups
[Cap 10']
22.08.19
EMOM for 10':
5x Thrusters 50/35kg & 5x Burpees (*Adv.: Over Bar)
(adapt +/- 1 rep @ both exercises if possible/necessary)
WoD: Teams of 2, AMRAP 20':
you go - i go:
6x alt. 1-arm OH-Lunges 50/35lbs
6x T2B
12x KB-Swings 24/16kg
21.08.19
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 @ slow (*weighted)
Station 3 – Chin-Ups x 8-12 reps @ 2'' down (*weighted)
19.08.19
For Quality: good paced Run and Reps for Quality
4'30'' time @ each station:
#1) 500m Run + Practice DU's/SU's
#2) 500m Run + Pull-ups
#3) 500m Run + DB-Clean 2x55/35lbs
30'' Break beetween stations
[20']
17.08.19
Complex:
Every 1,5' for 6 Rounds [9']
(5' warm-up + find starting weight, complex should be unbroken)
2x Thruster 60/40kg
2x F-Squat 60/40kg
2x Push-Press 60/40kg
--> go heavy
WoD: For Time, 21-18-15-12-9-6-3 reps
Sit-ups
Push-ups
KB-Swings 24/16kg
[Cap 15']
WOD:
(5' warm-up + find weights)
A) AMRAP 5':
10x DB Clean + Jerk 2x50/35lbs
500m Run
ME DB Clean + Jerk 2x50/35lbs
1' Break
B) AMRAP 5':
15x T2B
500m Run
ME Wallballs 20/14lbs
1' Break
C) AMRAP 5':
20x Wallballs 20/14lbs
500m Run
ME T2B
13.08.19
A) For Quality 10', continuous movement:
(if you can't maintain one exercise anymore --> go to the next)
Flutter Kicks
Goblet Squats 24/16kg
Strict-Sit-ups
30-60'' Break
B) WoD: Survival WOD:
Every 6'' for 99 Rounds: [10']
1x honest Strict Pull-up (scaled: Bands)
(if you fail move to:
--> 1x Chin-up
--> 1x Kipping Pull-up
--> 1x Burpee
--> 2 Jumping Jacks, 1x Jumping Jack)
[score: Survived Rounds on Pull-ups]
Finisher: High + Low Plank @ "Everybody get up"
12.08.19
Pyramide Strength:
(5' warm-up + find starting weight)
Every 2,5' for 5 Rounds:
#1: 15x Thrusters 40/30kg
#2: 10x Thrusters 50/35kg
#3: 5x Thrusters 60kg/ 40kg
#4: 10x Thrusters 50/35kg
#5: 15x Thrusters 40/30kg
all sets should be unbroken.
[12.5']
08.08.19
Skill: Clean
For Quality 6'
1x Power Clean with pause
1x Front Squat with pause (@bottom)
1x Squat Clean with pause
@60% 1RM
30-60'' Break
followed by for Quality 6'
sets of 3-5x Squat Clean 60/40kg (80% 1RM)
30-60'' Break
WOD: for time, Teams of 2: RX@20/14lbs
100x MB-Russian Twists (on/off, one rep = r + l)
500m MB-Partnerrun (Team carries one Medball)
100x Partner Thrusters
100x Partner Medball Sit-ups
500m MB-Partnerrun (Team carries one Medball)
100x Wallballs (on/off)
[Cap 20', score: time]
07.08.19
Every 2' for 4 Rounds (16') for Quality:
2' Pull-up (*MU) Practice
(Sc.: Hollow-Superman on Bar, Hollow-Superman + Knees up)
2' SU's, DU's, TU's Practice
02.08.19
for Quality 15':
8x Leg Raises on Floor(*Adv.: Leg Raises + Tip toes)
16x T2B
24x KB-Swings 24/16kg
32x DU's (96x SU's)
1' Break
WoD:
5 Rounds:
2' time for:
5x Burpees
10x G2O 20/15kg
ME alt. OH-Lunges 20/15kg
1' Break
(score: all OH-Lunges of all 5 Rounds)
01.08.19
Strength:
Every 2' for 5 Rounds:
(5' warm-up + find starting weight)
5x Deadlift 120/80kg
[15']
PART A) ARMAP 12' you go - i go:
5x Burpees over Bar
15x Squats
30x DU's / 75* SU's
(score = Rounds)
no Break beetween Part A & B
PART B): AMRAP 3' (on/off)
Shoulder2Overhead - as much weight as possible
(score = reps * weight)
29.07.19
Hangclusters 60/40kg
(5' warm up + find weight)
Every 1,5' (5 Rounds):
10-8-6-4-2 reps
[12']
WoD: OTM 18':
1) 8-12x Pike-ups (hard: ahaed of knees, scaled: static hold 2x ~10-15'')
2) 8-12x Band Pull-aparts green/blue
3) 8-12x Overhead Lunges 1x 50/35lbs
(4-6x right/ 4-6x left arm)
27.07.19
Complex:
(5' warm-up + find starting weight)
Every 2' for 5 Rounds:
9x DB-Deadlift
6x alt. DB-Lunges (*Adv.: 1-hand OH)
3 x DB Clean + Jerk
RX @ 2x50/35lbs (24/16kg)
[15']
Teams of 2: on/rope skipping
Amrap 20', Ladder:
one is rope jumping, while the other completes the reps.
(*Adv.: rope jumping Error= 1x syncronised Burpee)
4x HRPU +1 (*Adv.: HSPUs)
4x KB-Tater+1
OTM 16: 45''on/15''off
1) Ring Leg Extensions
2) alt. DB-Snatches 50/35lbs
3) Box-Jumps 60/50cm
4) Handstand-Hold
01.07.19
OTM 10':
1: 1x Hang Clean + 2x F-Squats 60/40kg
2: 45'' Dead Hang on Bar (*+1x Pull-up)
WOD (two part workout):
A) 3 RFT:
8x alt. Front Rack Lunges 50/35kg
8x Burpees
8x Front Rack Lunges 50/35kg
8x Burpees
8x Pull-ups (* Bar Muscle-ups)
[Cap 12']
B)
Once the 3 rounds are completed or 12' went by, use the remaining time to find max weight of the following complex:
1x Hang Clean
2x Front Squats
(3 successful unbroken reps).
[Cap 16', for A and B]
29.06.19
HERO WoD "The Don":
For Time
66x Deadlifts 50/35kg
66x Box Jump 60/50cm
66x Kettlebell Swings 24/16kg
66x Knees-to-Elbows
66x Sit-Ups
66x Pull-Ups
66x Thrusters 25/15kg
66x Wall Ball Shots 20/14lbs
66x Burpees
66x Double-Unders
(scaled: 44x Reps or Teams of 2 (on/off))
[Cap 44']
28.06.19
Strength: DL
(5' warm-up+find starting weight)
Every 2,5' for 5 Rounds:
5-5-5-3-3
[17,5']
WoD:
A: Amrap 9', you go i go:
6x Pull-Ups / Jumping PUs
6x T2B
6x Wallballs 20/14lbs
3' Break
B: Amrap 9', you go i go:
6x Push-Press 40/30kg
6x alt. Front-Rack Lunges 40/30kg
6x V-ups
05.06.19
Complex:
every 2' for 6 rds:
8x KB-Swings 24/16kg
8x Goblet Squats 24/16kg
8x Leg Raises
or
(** Clean Technique 12'
every 2' for 6 Rounds:
2x High Hang Clean 50/35
2x Mid Hang Clean 50/35
2x Low Hang Clean 50/35)
WoD:
EMOM til death for 7':
6x KB-Swings(+2) 24/16kg
Break 2,5'
EMOM til death for 7':
6x Burpees (+2)
04.06.19
For Quality 12':
5-10x Strict Pull-ups
10x High Box Steps 5/5
20x Sit-ups (*Strict / **weighted)
01.06.19
For Quality 15':
PART A) 7,5'
Pull-up-Progression
1. Hollow/Rock on Bar
2. + Knees up
3. + Kick (open Hips)
(*Advanced: MU-Progression)
PART B) 7,5'
20x Sit-ups
20x KB-Swings 24/16kg
20x Wallballs
(short Break 30-60'')
