CategoriesWod

WOD WOD, 27. April 2023

WOD – Thu, Apr 27

2023_04_27_Lifting (Weight)
every 2 minutes for 12 minutes
Set 1 | 3 Snatches @ 70 %
Set 2 | 2 Snatches @ 75 %
Set 3 | 1 Snatch @ 80 %
Set 4 | 3 Snatches @ 750 %
Set 5 | 2 Snatches @ 80 %
Set 6 | 1 Snatch @ 85 %

| all reps performed as singles

| fast under the bar

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2023_04_27_WOD (AMRAP – Reps)
AMRAP 20
400m Run
9 Pull Ups
15 Push Ups
21 Air Squats

| Murph is coming

| small sets with short rest for the Push Ups – if necessary

| 400m Run = 4 reps

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WOD WOD, 26. April 2023

WOD – Wed, Apr 26

2023_04_26_Gymnastics (AMRAP – Reps)
40s max Pull Ups
20s rest

diretctly into

4 rounds
20s max Pull Ups
10s rest

| start out with 40s of max Pull Ups – don’t hold back here, go hard

| try to stay consistent on the 4 rounds

| the reps don’t need to be unbroken

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2023_04_26_WOD (5 Rounds for reps)
every 3 minutes for 5 sets
250m|200m Row
max Devil Presses

Rx: 15 | 10 kg

| don’t go all out in set 1

| we use two dumbbells for the Devil Presses

| Snatch or Clean & Jerk is allowed

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WOD WOD, 25. April 2023

WOD – Tue, Apr 25

2023_04_25_Gymnastics (AMRAP – Reps)
Part A
EMOM 10
x Handstand Push Ups

| choose a number and stay consistent over all rounds

| no need to go unbroken here

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2023_04_25_Gymnastics (Time)
Part B
max Handstand Hold

| against wall

| start at 10:00 with one max Handstand Hold

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2023_04_25_WOD (Time)
10 rounds
5 Overhead Squats
6 Bar Facing Burpees
7 Toes to Bar

Rx: 42,5 | 30 kg
TimeCap: 10 minutes

| aim to finish each round in under 60 seconds – choose scaling accordingly

| keep rounds consistent

| move at a steady pace – do not sprint the rounds

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WOD WOD, 24. April 2023

WOD – Mon, Apr 24

2023_04_24_Strength (4 Rounds for reps)
4 sets
8 Barbell Front Rack Walking Lunges
rest 2 minutes

| build in weight over the sets

| alternate legs on every rep

| keep elbows high and torso upright

| engage your core and breathe into your belly

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2023_04_24_WOD (Time)
Team of 2
5 rounds (each)
12 Wall Balls
10|8 cal Bike
5 Deadlifts

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

| keep rounds consistent

| try to work on accuracy on the Wall Balls – a nor rep is a no rep – be strict

| you go, i go style

CategoriesWod

WOD WOD, 21. April 2023

WOD – Fri, Apr 21

2023_04_21_Lifting (Weight)
every 2 minutes for 12 minutes
Set 1 | 3 Power Cleans @ 75 %
Set 2 | 2 Power Cleans @ 80 %
Set 3 | 1 Power Cleans @ 85 %
Set 4 | 3 Power Cleans @ 80 %
Set 5 | 2 Power Cleans @ 85 %
Set 6 | 1 Power Cleans @ 90 %

| all reps performed as singles

| fast under the bar

| don’t jump wide

| focus on vertical extension

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2023_04_21_WOD (Time)
HELEN
3 rounds
400m Run
21 Kettlebell Swings
12 Pull Ups

Rx: 24 | 16 kg
TimeCap: 14 minutes

| Benchmark Workout = All Out Workout

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WOD WOD, 20. April 2023

WOD – Thu, Apr 20

2023_04_20_Gymnastics (AMRAP – Reps)
10 minutes easy Row or Bike
Min 0 | 6 Muscle Ups
Min 2| 5 Muscle Ups
Min 4 | 4 Muscle Ups
Min 6 | 3 Muscle Ups
Min 8 | 2 Muscle Ups

| you shpuld be able to go unbroken

| choose scale accordingly

| we are looking for fast transitions on and off the Erg

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2023_04_20_WOD (Time)
Team of 2
5 Shuttle Runs
8 alt. Dumbell Snatches
5-10-15-20-25 Wall Balls

Rx:
Dumbbell: 22,5 | 15 kg
Wall Ball: 9 | 6 kg
TimeCap: 14 minutes

| every rep is synchron

| find as a team your right tempo and communicate

| Shuttle Run = 8m In & Out

CategoriesWod

WOD WOD, 19. April 2023

WOD – Wed, Apr 19

2023_04_19_Strength (Weight)
4 sets
8 Bench Presses
6-10 Strict Pull Ups
rest 2 minutes

| use a band for the Pull Ups or do Ring Rows

| reps of Pull Up in the comment

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2023_04_19_WOD (Time)
40 |32 cal Row or Bike
30 Deadlifts
20 Hang Power Cleans
10 Shoulder to Overhead
5 Wall Walks
10 Shoulder to Overhead
20 Hang Power Cleans
30 Deadlifts
40 | 32 cal Row or Bike

Rx: 42,5 | 30 kg
TimeCap: 21 minutes

| be smart with the Barbell – smaller sets with short rest might be a good option

| switch the Erg – start with row, finish with bike or the other way around

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WOD WOD, 18. April 2023

WOD – Tue, Apr 18

2023_04_18_Lifting (Weight)
EMOM 12
Min 1-4 | 2 Cleans + 1 Jerk @ 60 %
Min 5-8 | 1 Clean + 2 Jerks @ 70 %
Min 9-12 | 1 Clean & Jerk @ 80 %

| reset after first Clean (Min 1-4)

| Squat Cleans

| focus on perfect technique and try to make every lift look the same

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2023_04_18_WOD (Time)
12-9-6-3
Push Presses
35 Double Unders
into
3-6-9-12
Back Squats
35 Double Unders

Rx: 50 | 35 kg
TimeCap: 15 minutes

| try to relax on the Double Unders, especially in the middle of the workout it will feel like you are only doing Double Unders

CategoriesWod

WOD WOD, 17. April 2023

WOD – Mon, Apr 17

2023_04_17_Strength (Weight)
every 3 minutes for 12 minutes
Set 1 | 5 Front Squats @ 75 %
Set 2 | 5 Front Squats @ 80 %
Set 3 | 5 Front Squats @ 82,5 %
Set 4 | max Front Squats @ 85 %

| Set 4 is an all out set

| stay upright as possible and keep elbows high

| breathe into your belly & brace your core

| notice reps of Set 4 in the comments

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2023_04_17_WOD (2 Rounds for reps)
EMOM 10
5 lateral Burpees over Bar
max cal Bike

rest 2 minutes

EMOM 10
5 Wall Balls
max cal Row

Rx: 9 | 6 kg

| at the start of the workout and on top of every minute perform 5 reps – in remainder accumulate as many calories you can

| make sure to work on fast transitions and push the machine for the first 3-4 seconds to get the flywheel rolling

CategoriesWod

WOD WOD, 14. April 2023

WOD – Fri, Apr 14

2023_04_14_Gymnastics
Handstand Hold
work 15 minutes on your Handstand Hold

! try different progressions

2023_04_14_WOD (AMRAP – Reps)
EMOM 20
Min 1 – 13/11 cal Row
Min 2 – 1 round „The Chief“
Min 3 – 12/10 cal Bike
Min 4 – 1 round „The Chief“

Rx: 60 / 42,5 kg

°The Chief
3 Power Cleans
6 Push Ups
9 Air Squats

! adjust reps as needed

! the first 2 rounds should feel comfortable