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WOD WOD, 27. Januar 2023

WOD – Fri, Jan 27

2023_27_01_Strength (Weight)
every 02:00 minutes for 16:00 minutes
Set 1 | 4 Back Squats @ 60%
Set 2 | 4 Back Squats @ 60%
Set 3 | 4 Back Squats @ 65%
Set 4 | 4 Back Squats @ 65%
Set 5 | 4 Back Squats @ 70%
Set 6 | 4 Back Squats @ 70%
Set 7 | 4 Back Squats @ 75%
Set 8 | 4 Back Squats @ 75%

| focus on quality reps

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2023_27_01_WOD (AMRAP – Reps)
AMRAP 9
15 Toes to Bar
10 Deadlifts
5 Hang Power Snatches

| split the Toes to Bar early and save your grip

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WOD WOD, 26. Januar 2023

WOD – Thu, Jan 26

2023_26_01_Gymnastics (AMRAP – Reps)
12 Muscle Ups
Rest/Work 1:1
9 Muscle Ups
Rest/Work 1:1
6 Muscle Ups
Rest/Work 1:1
3 Muscle Ups

TimeCap 12 minutes

| sets do no need to be unbroken

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2023_26_01_WOD (AMRAP – Reps)
AMRAP 18 (in a team of 2)
55 Deadlifts
55 Wall Balls
55 cal Row
55 Bar Facing Burpees

Rx:
Barbell: 102,5 | 70 kg
Wall Ball: 9 | 6 kg

| you go, i go

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WOD WOD, 25. Januar 2023

WOD – Wed, Jan 25

2023_25_01_Strength (Weight)
every 02:00 minutes for 16:00 minutes
Set 1 | 4 Front Squats @ 60%
Set 2 | 4 Front Squats @ 60%
Set 3 | 4 Front Squats @ 65%
Set 4 | 4 Front Squats @ 65%
Set 5 | 4 Front Squats @ 70%
Set 6 | 4 Front Squats @ 70%
Set 7 | 4 Front Squats @ 75%
Set 8 | 4 Front Squats @ 75%

| focus on quality reps

| hold up your ellbows

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2023_25_01_WOD (4 Rounds for reps)
4 rounds
03:00 min 0n | 01:00 min off
AMRAP
3 Dual Dumbbell Cleans
6 Handstand Push Ups
9 Box Jump Overs

Rx:
Dumbbell: 15 | 10 kg
Box: 60 | 50 cm

| fast transititons

| keep rounds consistent

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WOD WOD, 24. Januar 2023

WOD – Tue, Jan 24

2023_24_01_Gymnastics (Time)
in teams of 2
16-14-12-10-8-6-4-2
Toes to Bar

TimeCap: 15 minutes

| Flow: A does 16, B does 16, A does 14…

| if you do this on your own, rest as long as your previous set took

| know your threshold – small sets with short rest is often the best way

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2023_24_01_WOD (AMRAP – Reps)
EMOM 20
Min 1 | 12-15 Box Jumps
Min 2 | 12-15 alt. Dumbbell Snatches
Min 3 | 10-12 cal Bike
Min 4 | 5-6 Power Cleans

Rx:
Box: 60 | 50 cm
Dumbbell: 22,5 | 15 kg
Barbell: 50 | 35 kg

| keep reps consistent

| adjust reps as needed – up or down

CategoriesWod

WOD WOD, 23. Januar 2023

WOD – Mon, Jan 23

2023_23_01_Lifting (Weight)
every 15 seconds for 30 rounds
1 Dumbbell Clean & Jerk

| focus on quality reps and alternate arms on every rep

| Flow = first round right arm | second round left arm

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2023_23_01_WOD (AMRAP – Reps)
every 2 minutes for 8 sets
10 Dumbbell Thrusters
+
Round 1 | 6 Burpees
Round 2 | 8 Burpees
Round 3 | 10 Burpees
Round 4 | 12 Burpees
Round 5 | 14 Burpees
Round 6 | 16 Burpees
Round 7 | max Burpees
Round 8 | max Burpees

Rx: 22,5 | 15 kg

| we use one Dumbbell on the Thrusters

| don’t ask why – just do the work

| if you can’t get the Burpees done in the 2 minutes window the workout is over

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WOD WOD, 20. Januar 2023

WOD – Fri, Jan 20

2023_20_01_Lifting (Weight)
every 02:30 minutes for 17:30 minutes
Set 1 | 5 Clean & Jerks @ 65%
Set 2 | 5 Clean & Jerks @ 65%
Set 3 | 5 Clean & Jerks @ 65%
Set 4 | 5 Clean & Jerks @ 65%
Set 5 | 5 Clean & Jerks @ 70%
Set 6 | 5 Clean & Jerks @ 70%
Set 7 | 5 Clean & Jerks @ 70%

| all reps performed as singles

| don’t drop the bar – controlled way down

| no touch & go

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2023_20_01_WOD (Time)
For time in a team of 2
30 Strict Pull Ups
50 Wall Balls
50 Sit Ups
100 Kettlebell Swings
every 2 minutes: 6-10 synchron Burpees

Rx:
Wall Ball: 9 | 6 kg
Kettlebell: 24 | 16 kg

| start with Burpees

| You go, I go

| do smaller but fast sets with short rest

CategoriesWod

WOD WOD, 19. Januar 2023

WOD – Thu, Jan 19

2023_19_01_Strength (Weight)
4 sets
10 Barbell Hip Thrusts
max Barbell Front Rack Hold
rest 90 seconds

| One second hold in the top position of the Hip Thrust

| press at the Hold your legs into the ground, squeeze your bum and do not overarch your back

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2023_19_01_WOD (AMRAP – Reps)
AMRAP 20
8m Dumbbell Overhead Walking Lunges
8 Dumbbell Facing Burpees
8m Dumbbell Overhead Walking Lunges
8 Pull Ups

Rx: 22,5 | 15 kg

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WOD WOD, 18. Januar 2023

WOD – Wed, Jan 18

2023_18_01_Gymnastics (AMRAP – Reps)
2 rounds
AMRAP 3
60 Double Unders
directly into
Round 1 | max strict Handstand Push Ups (Pike Push Ups)
Round 2 | max Wall Walks

| there’s a 90 seconds TimeCap for the Double Unders

| small sets with short rest on the Gymnastics

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2023_18_01_WOD (AMRAP – Reps)
EMOM 20
Min 1 | 11/9 cal Bike
Min 2 | 6-8 Burpee Box Overs
Min 3 | 11/9 cal Row
Min 4| 15 American Swings

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

| keep reps consistent

| adjust reps as needed – up or down

CategoriesWod

WOD WOD, 17. Januar 2023

WOD – Tue, Jan 17

2023_17_01_Lifting (Weight)
Snatch Complex for max load
1 Power Snatch
1 Hang Squat Snatch
1 Overhead Squat

TimeCap: 12 minutes

| perform reps unbroken

| focus on speed under the bar

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2023_17_01_WOD (3 Rounds for reps)
3 rounds
12-9-6
Thrusters
Bar Facing Burpees
rest 3 minutes between rounds

Rx: 42,5 | 30 kg
TimeCap: 6 minutes (each round)

| start each round a bit easier than you think

CategoriesWod

WOD WOD, 16. Januar 2023

WOD – Mon, Jan 16

2023_16_01_Lifting (Weight)
every 02:30 minutes for 17:30 miutes
Set 1 | 4 Cleans @ 70 %
Set 2 | 4 Cleans @ 70 %
Set 3 | 4 Cleans @ 70 %
Set 4 | 4 Cleans @ 70 %
Set 5 | 4 Cleans @ 75 %
Set 6 | 4 Cleans @ 75 %
Set 7 | 4 Cleans @ 75 %

| all reps performed as singles

| don’t drop the bar – controlled way down

| no Touch & Go

| you can share a Barbell and change plates with your partner in the rest time

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2023_16_01_WOD (AMRAP – Reps)
every 90 seconds for 8 rounds
12 Dumbbell Snatches
3 Shuttle Runs

Rx: 22,5 | 15 kg
Rx+: start every 75 seconds

| Shuttle Run = 8m In & Out