CategoriesWod

WOD WOD, 11. April 2023

WOD – Tue, Apr 11

2023_04_11_Gymnastics (AMRAP – Reps)
Part A
1 minute max Toes to Bar

rest: 30 seconds

Part B
every 20 seconds for 15 sets
x Toes to Bar

| start out with one minute of max Toes to Bar – don‘t hold back here, go hard

| choose a number you can hold consistent over all 15 sets

| pre-fatigue work

2023_04_11_WOD (AMRAP – Reps)
4 rounds
02:30 min on / 01:00 min off
10 Shuttle Run
10 Burpees to Target
max alternating Front Rack Lunges

Rx: 42,5 / 30 kg

! 1 Shuttle Run = 8m In & Out
! Lunges on a Spot – no walking
! try to stay consistent Ober all rounds

CategoriesWod

WOD WOD, 6. April 2023

WOD – Thu, Apr 6

2023_04_06_Lifting (Weight)
EMOM 12
Min 1-4 | 1 Hang Clean & Jerk @ 70 %
Min 5-8 | 1 Low Hang Clean & Jerk @ 75 %
Min 1-4 | 1 Clean & Jerk @ 80 %

Score: your daily 80% Clean & Jerk

| no misses

| hang = above the knees, low hang = under the knees

| focus on vertical extension and pull elbows up

| vertical dip & drive on the Jerk

| choose Push or Split Jerk

.

2023_04_06_WOD (Time)
1-2-3-4-5-6-7-8-9-10
Shuttle Runs
1 round of
5 Dumbbell Snatches
10 alternating Pistols
15 Push Ups

Rx: 22,5 | 15 kg
TimeCap: 17 minutes

| 1 Shuttle Run = 8m In & Out, both feet behind the line and one hand touch the ground

| flow: 1 Shuttle Run – 1 round – 2 Shuttle Run – 1 round – …

CategoriesWod

WOD WOD, 5. April 2023

WOD – Wed, Apr 5

2023_04_05_Strength_A (Weight)
Part A
5 Bacck Squats for max load

| build to a heavy daily 5 rep max

.

2023_04_05_Strength_Part B (Weight)
every 3 minutes for 9 minutes
10 Back Squats @ 60%

| use 60% of todays 5 rep max

.

2023_04_05_WOD (Time)
Team of 2
6 rounds (each)
20 Double Unders
15 Wall Balls
20 Double Unders

Rx: 9 | 6 kg
TimeCap: 13 minutes

| complete one full round and then switch

| try to keep the Wall Balls unbroken

| try to relax on the Double Unders

CategoriesWod

WOD WOD, 4. April 2023

WOD – Tue, Apr 4

2023_04_04_Strength (Weight)
4 sets
5 Shoulder Presses
*3s neagtive

rest 2 minutes between sets

| build in weight over the sets

| make sure to stick to the 3s negative

| keep your core engaged and stay hollow

.

2023_04_04_WOD (Time)
21-15-9
Power Cleans
500m Run

Rx: 60 | 42,5 kg
TimeCap: 12 minutes

| be smart on the Cleans

| try to control your pulse on the Run

CategoriesWod

WOD WOD, 3. April 2023

WOD – Mon, Apr 3

2023_04_03_Gymnastics (AMRAP – Reps)
EMOM 8
x Pull Ups

| choose a number of reps and stay consistent over all rounds

.

2023_04_03_WOD (Weight)
15 Burpee Pull Ups
9 Wall Walks

rest 3 minutes

10 Burpee Pull Ups
6 Wall Walks

rest 2 minutes

5 Burpee Pull Ups
3 Wall Walks

TimeCap: 15 minutes

| it don’t look like, but this is a sprint workout

| go for the Open Standard at the Burpee Pull Ups

CategoriesWod

WOD WOD, 31. März 2023

WOD – Fri, Mar 31

2023_31_03_Strength (Weight)
3 rounds
20 Goblet Cyclist Squats
rest as needed

| build in weight on the rounds

| focus on perfect form

| make it burn

.

2023_31_03_WOD (5 Rounds for reps)
every 3 minutes for 5 rounds
13|10 cal Bike
12 Deadlifts
9 Hang Power Cleans
6 Shoulder to Overhead

Rx: 50 | 35 kg

| you should get at least 45 – 60s of rest per round

CategoriesWod

WOD WOD, 30. März 2023

WOD – Thu, Mar 30

2023_30_03_Strength (Weight)
every 02:30 minutes for 10 minutes
Set 1 | 5 Front Squats @ 75 %
Set 2 | 5 Front Squats @ 75 %
Set 3 | 5 Front Squats @ 75 %
Set 4 | 5 Front Squats @ 75 %

| stay upright as possible and keep elbows high

| breathe into your belly & brace your core

.

2023_31_03_WOD (5 Rounds for reps)
every 3 minutes for 5 rounds
13|10 cal Bike
12 Deadlifts
9 Hang Power Cleans
6 Shoulder to Overhead

Rx: 50 | 35 kg

2023_30_03_WOD (Time)
75 Double Unders
25m Sandbag Carry
50 Pull Ups
25m Sandbag Carry
75 Double Unders

Rx: heavy
TimeCap: 10 minutes

| make a game plan for the Pull Ups, split them early

CategoriesWod

WOD WOD, 29. März 2023

WOD – Wed, Mar 29

2023_29_03_Gymnastics (AMRAP – Reps)
EMOM 8
x Toes to Bar

| choose a number and stay consistent over all rounds

.

2023_03_29_WOD (AMRAP – Reps)
EMOM 9
MIn 1 | 15/12 cal Row
Min 2 | 12-15 Box Jump Overs
Min 3 | 12-15 Dual Kettlebell Push Presses
rest: 2 minutes
EMOM 9
MIn 1 | 15/12 cal Row
Min 2 | 12-15 Box Jumps
Min 3 | 12-15 Dual Kettlebell Lunges

Rx:
Box: 60 | 50 cm
Kettlebell: 24 | 16 kg

| as always – adjust reps as needed

| you can do walking Lunges or on the spot

CategoriesWod

WOD WOD, 28. März 2023

WOD – Tue, Mar 28

2023_03_28_Lifting (Weight)
every 3 minutes for 15 minutes
1.1.1.1.1 Squat Cleans
*5 seconds rest between reps
60 %, 60 %, 70 %, 70 %, 75 %, 75 %

| no misses

| try to make every lift look like the same

| every 3 minutes perform 5 lifts – go for singles and rest 5 seconds between reps

| no dropping

.

2023_03_28_WOD (AMRAP – Reps)
AMRAP 5
5 Wall Walks
16 alt. Dumbbell Snatches
rest: 90 seconds
AMRAP 5
4 Wall Walks
12 alt. Dumbbell Snatches
rest: 90 seconds
AMRAP 5
3 Wall Walks
8 alt. Dumbbell Snatches

Rx: 22,5 | 15 kg

| find a consistent pace on the Wall Walks

| use your legs at the Snatches to save your arms/shoulders for the Wall

CategoriesWod

WOD WOD, 27. März 2023

WOD – Mon, Mar 27

2023_03_27_Lifting (Weight)
every 01:30 minutes for 9 minutes
Set 1 | 4 Push Jerks @ 70 %
Set 2 | 4 Push Jerks @ 70 %
Set 3 | 3 Push Jerks @ 75 %
Set 4 | 3 Push Jerks @ 75 %
Set 5 | 2 Push Jerks @ 80 %
Set 5 | 2 Push Jerks @ 80 %

| done it from the rig

| drive through the legs

| fast elbows

.

2023_03_27_WOD (Time)
in a team of 2
3 rounds (each)
12|9 cal Row
6 Burpees over Rower
rest: 2 minutes
3 rounds (each)
10|7 cal Row
4 Burpees over Rower

TimeCap: 15 minutes (including rest)

| make every round a sprint

| we are looking for fast transitions – keep the footstraps a bit loose, so yiu can easily get on & off the rower without using your hands

| go hard & recover fast

| switch every full round