Engine Training

Freitag, 26. April

400 m Run + 5 min Running Skills

A.

AMRAP 50 min.

30 Wall Balls
2 Lanes Burpee Broad Jumps
3 Lanes Plyo
2 Lanes Sandbag Lunges
2 Lanes Sled Push/ Sled Pull
400 m Run

Dienstag, 23. April - Team

Warm Up:

Tabata: Burpee Shuttle Run / Partner Med Ball Throws

In Teams of 2 or 3 (1 works/1 rests)

A.

WORK: 6 min. / REST: 2 min.

1.
Partner Wall Balls
*etyb: 3 syn. Burpees

2.
1000m TEAM RUN

3.
300m SKI (together)
10 Partner Sit Ups

4.
Collect lanes SLED PUSH
*10 syn. Lunges after 2 lanes

5.
300m ROW (together)
3 Squat Jump Over Rower syn.

6.
200m KB FW
200m TEAM RUN

7.
collect lanes BBJ
*after 2 lanes 30 sec. PLANK HOLD

B. Core

Dienstag, 16. April - Team

Warm Up:

Tabata: Burpee Shuttle Run / Partner Med Ball Throws

In Teams of 2 or 3 (1 works/1 rests)

A.

14 min AMRAP

60 Cal. Row
60 Wall Balls
60 Lanes Shuttle Run

4 min.

14 min AMRAP

60 Cal. Ski Erg
6 Lanes Burpee Broad Jumps (Kunstrasen)
60 Cal. Ski Erg
6 Lanes Sandbag Lunges

4 min.

14 min AMRAP

60 Cal. Air Bike
60 DB Box Step Ups (1x22,5/1x15kg)
60 banded Ring Rows

4 min.

14 min AMRAP

AMRAP

60 Backsquats (light Weight)
60 Plate weighted Sit Ups (20/10kg)

Freitag, 12. April - Team

A.

Teams of Two

1000 m Run

6 L Hurdle Plyo
100 WB

200 m Run

6 L HP
10 L BBJ

200 m Run

6 L HP
10 L SBL

200 m Run

6 L HP
10 L Sled Push

200 m Run

6 L HP
10 L Sled Pull

1000 m Run

Dienstag, 02. April - Team

WORKOUT in teams of 3
WORK: 17 min. / REST: 3 min.

A.

ROW for meters (GOAL: 3000-3500)
AMRAP:

20 Broad Jumps
4 lanes Farmers Carry

B.

SKI for meters (GOAL: 3000-3500m)
AMRAP:

20 SB Lunges
20 Burpees

C.

SLED PULL & PUSH for lanes
AMRAP:

12 cal. AB
24 Wall Balls

D.

CORA TABATA

Dienstag, 26. März - Team

EMOM 6

1. Hurdle Sprint

2. 20 Shoulder Taps & 40 Mountain Climber

3. 4 Inchworm Push Ups & 12 Air Squats

A.

12 min. WORK / 3 min. REST

1.

200m ROW (go fast)
Directly into 10 SB Lunges
*KB Farmers Carry

2.

4 lanes Burpee Shuttle Run (syn)
8 Med Ball Squats (syn)
12 Med Ball artner Sit Ups

3.

150m SKI (go fast)
Directly into
10 Wall Balls
*Leg Raises

4.

4 lanes Sled Pull
500m ROW/SKI
6 cal. AB

B.

Core Tabata

Dienstag, 19. März - Team

EMOM 6

1. Hurdle Sprint

2. 20 Shoulder Taps & 40 Mountain Climber

3. 4 Inchworm Push Ups & 12 Air Squats

A.

12 min. WORK / 2 min. REST

1.

10 cal. ROWs *KB Farmers Hold
15 Partner Sit Ups
10 cal. ROW *KB Farmers Hold
15 syn. Air Squats

2.

3 rounds Hurdle Sprint *Hang on PU Bar
10 Wall Balls syn.
3 rounds Hurdle Sprint *Hang on PU Bar
10 Box Jumps / Step ups syn.

3. 12 cal. SKI *Plank 2 lanes Lunges 12 cal. SKI *Plank 2 lanes SLED PUSH

4.

2 lanes Burpee Broad Jumps *Wall Sit
10 Double DB Box Step Ups
2 lanes Burpee Broad Jumps *Wall Sit
10 Push Ups on DB

B.

Core Tabata

Dienstag, 12. März - Team

6 min. WORK / 2 min. REST

A.

1. AMCALAP

ROW * KB Farmers Hold (1 min. - go fast)

2. AMRAP (Raum 1)
10 Burpees 1:1 (go fast)
5 lanes syn Shuttle Run (moderate)

3. AMRAP (Raum 2)
10 Wall Balls (5:5 - try to go heavy)
20 Box STEP UPS (1:1)

4. AMCALAP
SKI *Plank

5. AMlanesAP
SLED PUSH (1:1) *5 Push Ups after each lane

6. AMRAP (Raum 3)
4 lanes Broad Jumps (2:2)
10 syn. Plate G2OH

7. AMMAP
ROW/SKI (2 1/2 min. - moderate)

B.

Core Tabata

Dienstag, 5. März - Team

Warm up Game

A.

WORKOUT in teams of 2

10 min. AMRAP
2 min. REST

1+4

6 Partner Wall Balls
12 Partner Sit ups
6 Burpee Box Jumps
12 cal. ROW

2+5
12 Single arm Devil Presses
6 lanes DB FW
12 Single arm DB Thruster
6 lanes Shuttle Run

3+6
12 cal. AB
2 lanes SLED PULL and PUSH
12 weighted Lunges
12 cal. SKI

B.

Core

Dienstag, 10. Februar - Team

Warm up Game

A.

8 min. WORK / 3 min. REST

1.
SLED PUSH/ SLED PULL

2.
4 rounds Hurdle Sprint syn.
4 lanes KB FW *PLANK HOLD

3.
1200m ROW as fast as possible
Ski for cal.

4.
AMRAP Wall Balls

Every time you switch do 3 syn. Burpees

5.
4 lanes Burpee Broad Jumps
10 DB Lunges syn.

B.

Core Burner

Dienstag, 13. Februar - Team

Warm up Game

A.

For Time - TC 55 min.

Buy-In: 100 Burpees

80-60-40-20
Box Jumps
Med Ball Sit ups
Wall Balls
Lanes KB FW (8-6-4-2)

500/750/1000/1250m Cardio after each round

Buy-Out: 100 Burpees

*AMRAP

5 lanes Shuttle RUN syn.
10 Push Ups
15 Air Squats

B.

Core - TABATA
Single leg V ups
REST: Leg raises

Freitag, 09. Februar

Warm up

A.

1250 m Row/Ski/Run
8 Lanes Reverse Sled Pull
1250 m Row/Ski/Run
8 Lanes Sled Pull Sit
1250 m Row/Ski/Run
8 Lanes Sled Push
1250 m Row/Ski/Run
10 Lanes Sandbag Lunges

*After each exercise 2 L
Plyo-Jumps

Dienstag, 06. Februar - Team

Warm up Game a la Denise

A.

WORKOUT IN TEAMS OF 2

WORK: 20 min. / REST: 3 min.

1.
800 – 600 – 400 - 200
ROW for meters
40 – 30 – 20 - 10
Burpees*
20 – 15 – 10 – 5
Lanes Shuttle Run syn.

2.
8 – 6 – 4 – 2
Lanes SLED PULL
40 – 30 – 20 – 10
cal. AB
20 – 15 – 10 – 5
Lanes BK FW

3.
800 – 600 – 400 – 200
SKI for meters
40 – 30 – 20 - 10
Wall Balls*
20 – 15 – 10 – 5
Med Ball Partner Sit ups

B.

Core Tabata

Dienstag, 23. Januar - Team

Warm up Game a la Denise

A.

Workout in Teams of 2

12 min. WORK / 2 min. REST

1.
150m ROW (Sprint) 3 Burpees syn. 6 Box Step Over

2.
1-2-3-4…. lanes Burpee Shuttle Run syn. 10-10-10…. Wall Balls

3.
1 lane Sled Pull heavy 10 Plate OH lunges syn. *waiting in Deep Squat

4.
100m SKI (Sprint) 4 DB Single Arm Devil Presses syn. *waiting in Front leaning Rest

5. 2-4-6-8-10-12… Burpees Pull Ups (sc. Burpee + Push Up) 2-2-2… lanes KB Farmers Walk syn.

B.

Core á la Denise

Freitag, 26. Januar

Warm Up

A.

After each exercise
1000 m Run/Row or Ski Erg
and 5 Burpees

50 Wall Balls
8 Lanes Sled Push
500 m Air Bike legless
10 Rounds Hurdle Sprint
40 GHD
20 Lanes KB Walk

Dienstag, 23. Januar - Team

Warm Up

A.

TEAM WORKOUT (Teams of 2)

WORK 10 min. / REST: 2 min.

1.

150m SKI Sprint
1 lane SLED PUSH
*KB Farmers Walk

2.

200m ROW Sprint (each)
4 lanes Burpee Broad Jumps (1:1)

3.

4 Push Ups
6 rounds Hurdle Sprint (both)
8 Burpees over Planking Partner

4.

150m SKI
20 Wall Balls

5.

1 Wall Walk syn.
5 Box Jumps syn.
10 Lunges syn.
15 Partner Sit ups

B.

Core Tabata with KB

Freitag, 19. Januar

Warm Up

A.

Start and between the exercises:

500 m Ski/Row or Run
and Plyo Steps

60 WB
6 L Sled Push
6 L Sled Pull
6 L Reverse Sled Pull
20 GHD
50 SBL
2000 m AB

Dienstag, 16. Januar - Team

Pizzabote

A.

WORKOUT – in Teams of 2

WORK 14 min.
REST 3 min.

1.

100 Wall Balls
200 Sit Ups

*in remaining time: DB Lunges

2.

100 Burpees
200 Box Step Ups

*in remaining time: DB Farmers Walk

3.

6 min. SLED PUSH

Rest: 2 min.

6 min. SLED PULL

4.

1000m SKI (Plank Hold)
1000m ROW (SB Walk)

*in remaining time: AIR BIKE for cal.

B.

Core

3 rounds
30 sec Hollow Hold
30 sec Superman
30 sec Rest

2 rounds
20 Flutter Kicks
10 leg raises

Freitag, 12. Januar - Engine

5 min Warmup

A.

1250 m Ski Erg

10 Lanes KB Farmers Carry

6 Lanes Sled Push

10 Lanes KB Farmers Carry

1000 m Run

10 Lanes KB Farmers Carry

2000 m Air Bike

10 Lanes KB Farmers Carry

75 Wall Balls

10 Lanes KB Farmers Carry

1250 m Row

10 Lanes KB Farmers Carry

Dienstag, 09. Januar - Engine Team

Chumbawamba

A.

WORK: 10 min. / REST: 2 min.

1.
EMOM10

max. cal. SKI ERG (igyg)
* KB FW

2.
AMRAP 10

4 lanes SLED PULL
2 lanes Burpee Broad Jumps

after 5 min.

4 lanes SLED PUSH
2 lanes Burpee Broad Jumps

3.
EMOM 10

max cal. ROW (igyg)
* SB Lunges

4.
AMRAP 10

12 Wall Balls (go heavy)
3 syn. Burpees
3 syn. Man Maker
12 alt. DB Snatches (go heavy)

5.
EMOM 10

max cal. AB (igyg)
* Plate OH HOLD

B.

ABS FINISHER with Med Ball

Freitag, 05. Januar - Engine

Warm Up

A.

3 min Work / 1 min Rest

3 min Row, Ski or Run after each exercise

Sled Push
Air Bike without legs
Wall Balls
Sandbag reverse lunges
Sled Pull
Box Jumps
Burpees

Dienstag, 02. Januar - Engine Team

Warm Up Game

A.

WORKOUT - in Teams of 2

WORK: 18 min. / REST: 2 min.

1. AMRAP

800m ROW *KB FW
20 Burpees (1:1)
20 Partner Sit Ups

2. AMRAP

8 cal. AB Sprint
2 lanes Sled Push
20 Wall Balls

3. AMRAP with Buy in

2000m SKI

6 lanes SB Lunges
9 lanes Hurdle Sprint
12 Box Jumps (1:1)
15 Crab Bridges Syn.

B.

Core

Dienstag, 19. Dezember - Engine Team

Warm Up Game

A.

WORKOUT in teams of 2

6 x

8 min. AMRAP /2 min. REST

1+4

12 Partner Wall Balls

12 Burpee Box Jumps

12 Partner Sit ups

12 cal. ROW

2+5

12 lanes Hurdle Sprint

6 lanes DB Farmers Walk

6 Man Maker

2 Wall Walks

3+6

12 cal. AB

2 lanes SLED PULL

2 lanes weighted lunges

12 cal. SKI

Freitag, 15. Dezember - Engine

Tabata Burpee Shuttle Run / Med Ball Thruster

A.

40 Cal row/ski/bike

4 Lanes Burpee Broad Jumps

40 Cal row/ski/bike

40 Box Step Ups

40 Cal row/ski/bike

4 Lanes Sandbag Lunges

40 Cal row/ski/bike

10 Rounds KB Carry

40 Cal row/ski/bike

40 Wall Balls

40 Cal row/ski/bike

4 Lanes Sled Push

40 Cal row/ski/bike

40 Sit Ups (RX+: Med Ball)

Time Cap: 45 min.

B.

Core Plank/Starfish

Dienstag, 12. Dezember - Engine

Warm Up Game "Funnel Tag"
Penalty: 5 Burpees

A.

WORKOUT IN TEAMS OF 2
8 min. WORK / 2 min. REST

1. 2000m SKI AMRAP Med Ball Partner Sit ups

2. 200 Wall Balls AMRAP SB Lunges + Plank

3. AMLAP SLED PULL/ AMLAP SLED PUSH

4. 20 lanes Burpee Broad Jumps AMLAP KB Farmers Walk + Box Jumps

5. 90 cal. AB AMRAP Air squats syn.

6. 2000m ROW AMLAP Shuttle Run + PLATE OH Hold

B.

Core

Dienstag, 05. Dezember - Engine

Warm Up Game "Funnel Tag"
Penalty: 5 Burpees

A.

Workout in Teams of 2 - TC: 55 min.

2023m ROW * PLANK

5 rounds of
12 Partner Squats
20 Burpees over Planking Buddy
23 Box Jumps

2023m SKI * SIDE PLANK

5 rounds of
12 lanes Lunges
20 Partner Pistols
23 lanes KB FW

2023m RUN (x2 Bike erg) *LEG RAISES

5 rounds of
12 cal. AB
20 (Partner) Wall Balls
23 Partner Sit ups

20x23 Single Under (460 ?)

5 rounds of
12 Single Arm Devil Press
20 Push Ups on DB
23 DB Front Squats

If you finish before TC:

5 Burpee Pull Ups
12 lanes Hurdle Sprint
23 Mountain Climber

B.

Core Burner

3 rounds
20 sec. WORK / 10 sec. REST

Hollow Hold
Slow Tuck Ups
Leg raises in and out
Bicycle Crunches

Dienstag, 21. November - Engine

A.

EMOM 18

Quick Feeds
SKI for cal.
OH Squats

REST: 3 min.

AMRAP 18

250m ROW Sprint
2 lanes SLED PUSH *KB FW

AMRAP 18

2 Burpee Jumps
5 Wall Balls (go heavy)

B.

KB CORE

Turkish Sit up
Straddle Turkish Sit up
Pike Lift Over
KB L Crunch

Dienstag, 21. November - Engine

A.

WORKOUT in Teams of 2

3 x 4 min. x 4 with 1 min. REST / 3 min.REST

1.
500m ROW *Lunges
as many Burpees as possible

2.
500m SKI *KB Hold as many Wall Balls as possible

3. SLED Push *10 Air Squats after each lane
SLED Pull *10 Push ups after each lane

3a. (Alternative für Nicht-Hyroxler)
20 lanes Shuttle Run syn.
20 Box Jumps
As many Sit Ups as possible

B. Core Work

Dienstag, 14. November - Engine

A.

WORKOUT In teams of 4
WORK: 18 min. / REST: 3 min.

1.
ROW for meters *Dead Hang at Pull up Bar
AMRAP

5 syn. Box Jumps
10 syn. Wall Balls
5 syn. Jumping Ait Squats

2.

SKI for meters *Plate OH Hold
AMRAP

2 lanes SLED Pull
1 syn. lanes SB Lunges
5 syn. Push ups

3.

ROW for meters *Wall Sit
AMRAP

15 Med Ball Partner Sit ups
2 syn. BBJOWWBBJO
20 syn. Mountain Climber

B. Core

Dienstag, 7. November - Engine

A.

HOT START - TC: 7 min.

10-9-8-7-6-5-4-3-2-1

Med Ball Thruster
Sprawls

Rest: 2 min.

B.

Work: 16 min. / Rest: 2 min.

1.

250m ROW *KB Hold
4 lanes Hurdle Sprintsyn.
6 lanes SB Lunges

2.

4 lanes Burpee Broad Jumps
4 lanes Sled Pull & Push

3.

200m SKI *Plank Hold
20 Wall Balls
10 cal. Sprint AB

C. Core

Dienstag, 31. Oktober - Engine

A. HalloWOD

EMOM 10

15/12 cal. SKI

REST: 2 min.

EMOM 10

1 lane HEAVY!!! SLED PUSH

REST: 2 min.

EMOM 10

18/15 cal. ROW

REST: 5 min.

AMRAP 20

10 syn. Wall Balls
5 syn. Burpees
20 Partner Sit ups with Med Ball
5 syn. Box Jumps
10 syn. Lanes Shuttle Run

Dienstag, 24. Oktober - Engine

A.

WORKOUT - in teams of 3 - 50 min.

3000m ROW
AMRAP

10 syn. BURPEES
15 syn. BOX JUMPS
2 ROPE CLIMBS

REST: 2 min.

3000m SKI
AMRAP

2 lanes SLED PUSH
2 lanes syn. SB LUNGES
2 lanes syn. KB FW

Rest: 2 min.

150 cal. AB
AMRAP

10 syn. PUSH UPS
15 syn. WALL BALLS
20 Partner SIT UPS

Rest: 2 min.

AMRAP:
WALL SIT

10 lanes SHUTTLE RUN
50 SINGLE UNDER
10 syn. AIR SQUATS

B. Core

3 rounds

10 Plate V Ups
10 Plate Core Twist
10 Plate Sit Ups
10 Plate Hollow Flutter x

Rest: 30 sec.

Freitag, 20. Oktober - Engine

Warmup:
3 Rounds
10 AirSquats, 10 RingRows
5 Push Ups

Sprint-Workout

1 min Exercise
1 min SkiErg/Row/AB
1 min Rest

Exercises:

Wall Balls
Situps
DB Snatch
SB Lunges
Man Maker
V-Ups
Sled Push
Push Ups
BBJ
KB Hold
Sled Pull
DU/SU
DB Push Press
KB Swing
Burpee
Box Jumps Over

Dienstag, 17. Oktober - Engine-Team

A.

WORK: 17 min. / REST 3min.

1. SLED & ROW

4 lanes SLED Pull & Push
500m ROW * KB HOLD

2. WALL BALLS & SKI

40 Wall Balls (20 unbroken)
500m SKI * SB LUNGES

3. BUPEE BROAD JUMPS & RUN

4 lanes BBJ
8 lanes Shuttle Run * PLANK HOLD

Dienstag, 10. Oktober - Engine-Team

A.

WORKOUT in Teams of 2 - TC: 55 min.
WORK together, every time you switch: 3 syn. Burpees

1.

200 Wall Balls
250 Sit ups

2.
3000m ROW

3.

200 Box Jumps / 300 Box Step Ups
100 lanes KB Farmers Walk

4.
3000m SKI

5.

20 lanes SLED Push
20 lanes (SB) Lunges

6.
150 cal. AB

AMRAP:

10 lanes Shuttle RUN
100 Single Under

REST: 4 min.

B.

Core Burner

3 rounds

30 sec Hollow Hold directly into
30 sec Superman
30 sec Rest

directly into...
2 rounds

20 Flutter Kicks
10 leg raises

Dienstag, 03. Oktober - Engine-Team

A. "Nash"

EMOM 10

15 syn. Wall Balls

2 min. REST

EMOM 10

10 syn. Burpee Broad Jumps

2 min. REST

EMOM 10

12 cal. ROW A / SKI B

*Skalierung: weniger Wiederholungen, wenn Pausenzeit zu kurz (mind. 10 sec. Pause)

REST: 4 min.

B.

AMRAP - 15 min.

10 SB Lunges
20 Partner Sit ups
3 lanes KB Farmers Walk
4 Burpees

C.

CORE

2-3 rounds
45 sec. WORK / 15 sec REST

Single leg V ups
Star Fish side plank l/r

Dienstag, 26. September - Engine-Team

A.

ENGINE TEAM A) WORKOUT in teams of 4

Min. 1-18

800 TEAM RUN of 2

*AMRAP

20 Wall Balls
10 Burpees

Rest: 2 min.

Min. 20-38

1000m ROW
*AMRAP

2 lanes SLED PULL
20 weighted LUNGES

Rest: 2 min.

Min, 40-58

1000m SKI
*AMRAP

200m KB FW
200m TEAM RUN

B.

Core

Dienstag, 19. September - Engine-Team

A.

WORKOUT in teams of 2, TC: 50 min.

2000m SKI
15 lanes SLED PULL
1000m TEAM RUN
150 Burpees
2000m ROW
15 lanes SLED PUSH
100 cal. Air bike
15 lanes KB FW
20 lanes Shuttle Run
150 Wall Balls

B.

Core

Dienstag, 05. September - Engine-Team

A.

Hot Start - 12 min.

2 Wall Balls - Partner 1 2 Synchronized Burpees 2 Wall Ball- Partner 2 2 Synchronized Burpees
4 Wall Balls - Partner 1 4 Synchronized Burpees 4 Wall Balls - Partner 2 4 Synchronized Burpees
6 Wall Balls - Partner 1 6 Synchronized Burpees 6 Wall Balls - Partner 2 6 Synchronized Burpees
…

Rest: 4 min.

B. Core

Workout in Teams of 2

Work: 16 min. / Rest: 2 min.

1.
500 ROW
400m RUN
2 lanes KB Lunges in Farmers Position synchron

2.
1000m SKI
4 lanes Sled Pull
30 / 30 sec. Sprint with Resistance Band

C. Core

2 rounds 40 sec Work 20 sec Rest

1. Turkish Sit Up
2. KB Deadbug
3. Pike Lift Over

Dienstag, 29. August - Engine-Team

A.

WORKOUT IN TEAMS OF 2

7 min. WORK / 3 min. REST

1.
2000/ 1600m SKI
AMRAP Med Ball Partner Sit ups

2.
150 Wall Balls
AMRAP SB Lunges

3.
AMLAP SLED PULL/
AMLAP SLED PUSH

4.
12 lanes Burpee Broad Jumps
AMLAP KB Farmers Walk

5.

1000/800m RUN
AMRAP Box Jumps/ Step ups

6.
2000/ 1800m ROW
AMLAP Shuttle Run

B. Core

Dienstag, 22. August - Engine-Team

A.

WORKOUT in teams of 2 - Clock runs 55 min.

800m RUN

100 Wall Balls
1000m ROW/SKI
100 Burpees

800m RUN

10 lanes SLED PUSH
1000m ROW/SKI
10 lanes Burpee Broad Jumps

800m RUN

10 lanes KB FW
1000m ROW/SKI
10 lanes SB Lunges

800m RUN

B. Core

3 rounds

45 sec. Russian Twists with Plate
45 sec. Plank hold
45 sec. Mountain Climber

30 sec. REST

Dienstag, 15. August - Engine-Team

B.

WORKOUT in TEAMS of 2

18 min. WORK / 3 min. REST

1.
Buy in: 1000m SKI

AMRAP

6 lanes SLED PUSH
12 Partner Med Ball Sit Ups
18 Wall Balls

2.
Buy in: 1000m ROW

AMRAP

200m Team RUN
200m KB Farmers Walk
2 lanes Burpee Broad Jumps

3.
Buy in: 1000m Team RUN

AMRAP

4 lanes SB Lunges
8 Burpees over Planking Partner
12 lanes Hurdle Sprint

B. Core

Freitag, 11. August - Engine-Workout

1000 m Run

1000 m SkiErg

200 m Run
50 BBJ over Line

200 m Run
30 HR Push Ups

200 m Run
10 L SBL

200 m Run
4 L Sled Pull/Push

200 m Run

100 WB
200 m Run

1000 m Ski Erg
1000 m Run

TC 60 min

Dienstag, 08. August - Engine-Workout

WORKOUT in teams of 2

12 min. WORK / 2 min. REST

1.
AMMAP 1

ROW/SKI

*switch every 2 min. and do 5 syn. PUSH ups

2.
AMLAP

SLED PULL and PUSH

switch every lane and do 10 syn. Jumping Squats and 3 Burpees

3.
AMRAP SYNCHRO

16 Partner Sit Ups
12 Wall Balls
8 lanes Shuttle Run

4.
AMRAP IGYO

2 lanes BBJ
4 lanes KB Farmers Walk
2 lanes SB Lunges

B. Core

Tabata

Dienstag, 01. August - Engine-Workout

WORKOUT in Teams of 2 - TC: 1h

WORK together, every time you switch: 3 syn. Burpees

1.
200 Wall Balls
200 Sit ups

2.
3000m ROW/SKI

3.
200 Box Jumps
75 lanes KB Farmers Walk

4.
3000m ROW/SKI

5.
20 lanes SLED Push
20 lanes SB Lunges

6.
3000m ROW/SKI

AMRAP:
10 lanes Shuttle RUN
10 Plate G2OH

B. Core Burner

3 rounds
30 sec Hollow Hold directly into
30 sec Superman
30 sec Rest

directly into...

2 rounds
20 Flutter Kicks
10 leg raises

Dienstag, 25. Juli - Engine-Workout

(RUNNING) COOPER

10 Rounds for time

10 Burpees
10 Air Squats
10 Push Ups
10 Sit Ups

*200m RUN after each ROUND

Directly into

100 Wall Balls
1000m ROW/SKI *KB Farmers Hold
10 lanes SLED PULL
1000m ROW/SKI *PLANK
100 Back Stepping Lunges
1000m ROW/SKI *KB Farmers Hold

Freitag, 20. Juli - Engine-Workout

Cash In 1000 m Run

Sprint-Workout

1 min Work + 200 m Run / 1 min Rest

Exercises:

Wallballs
Situps
DB Snatch
SB Lunges
Man Maker
V-Ups
Sled Push
Push Ups
Burpee Broad Jumps
KBW
Sled Pull
Plank
DU/SU
Wall Walk
DB Push Press
KB Swing
Burpee
Box Jump Over

Dienstag, 18. Juli - Team

A.

13 min. WORK (AMRAP) / 2 min. REST

1.
2 lanes BBJ syn.
4 lanes SB lunges syn.
200 m TEAM RUN

2.

igyg for 1 round
10 Wall Balls
5 Burpees over Planking Partner
10 sit ups
*PLANK HOLD

3.
400m TEAM RUN
200m KB Farmers Walk

4.
250m ROW
X lanes SLED PULL
200 m SKI
X lanes SLED PUSH

Dienstag, 11. Juli - Team

A.

WORKOUT in teams of 2 - AMRAP for 55 min.

"80"

80 Wall Balls
80 Burpees
80 Sit ups
80 cal. ROW/SKI
80 Box Jumps / Step ups

>> Every 5 min.: 200m Team RUN

Dienstag, 04. Juli - Team

A.

Workout in Teams of 3

1.
AMRAP 25 min.

ROW for Meters

Synchro reps of
5 Burpees
10 Sit ups
15 SAir Squats

- at 2000m REST for 1 min.

ROW for Meters

Synchro reps of
4 Push ups
8 American KB Swings
12 Wall Balls

- at 4000m REST for 1 min.

ROW for Meters

Synchro reps of
3 Box Jumps
6 Single leg V ups
9 lanes Shuttle run

- at 6000m REST for 1 min.

REST: 5 min.

B.
AMRAP 25 min.

400m Team Run
SLED Pull
200m Team Run
SKI for Meters

C.
Core Tabata

Dienstag, 27. Juni - Team

“TELLISKIVI” (Partner Edition)

CLOCK RUNS 1h:
A.

1000m RUN

AMRAP in 35 min.:

5 Burpees syn.
10 Wall Balls
15 calorie ROW/SKI
20 SB Lunges syn.
25 Partner Sit-Ups
30m Farmer's Carry

1000m Run

* if time lect
AMRAP:

400m RUN
1 lane SLED PUSH * Plank
20 Air squats syn.
20 Push ups

Dienstag, 20. Juni - Team

A.

Every 5 min. for 4 rounds

1000m ROW/SKI (together)
60 Wall Balls

REST: 2 min.

Every 5 min. for 4 rounds

8 lanes SLED PUSH heavy
2 lanes Burpee Broad Jumps syn.

REST: 2 min.

Every 5 min. for 4 rounds

3 lanes SB Lunges syn.
6 lanes Shuttle Run syn.
9 lanes KB FW

Dienstag, 13. Juni - Team

A.

WORKOUT in Teams of 2
TC: 60 min.

1000m TEAM RUN

100 Sit ups

200m TEAM RUN

1000m SKI/ROW

200m TEAM RUN

100 Burpees

200m TEAM RUN

100 Wall Balls

200m TEAM RUN

100 Air Squats

200m TEAM RUN

100m KB Farmers Carry each

200m TEAM RUN

10 lanes SLED PULL

200m TEAM RUN

1000m SKI/ROW

1000m TEAM RUN

*AMRAP:

10/8 cal. AB
20 DU/ 40 SU

Dienstag, 6. Juni - Team

A.

WORKOUT: WORK 13 min. / REST: 2 min.

1.

400m TEAM RUN

50/40 cal. ROW 400m TEAM RUN

In remaining time:
AMRAP:

15 Partner Sit ups
20 Box Jumps

2.

400m TEAM RUN
45/35 cal. SKI 400m TEAM RUN

In remaining time:
AMRAP:

5 Burpees syn.
20 Wall Balls

3.
400m TEAM RUN
50/40 cal. ROW 400m TEAM RUN

In remaining time:
AMRAP:

1 lane Sled Push (Sprint)
10 back stepping lunges syn.

4.
400m TEAM RUN
45/35 cal. SKI 400m TEAM RUN

In remaining time:
AMRAP:

200m lanes KB Farmers Walk
20 Push ups

B.

CORE TABATA

Dienstag, 30. Mai - Team

Warm up Game

A.

Workout AMRAP 17 min. WORK / 3 min. REST

1.

200m Team RUN
400m ROW * KB Farmers Hold/Walk
20 Partner Sit ups

2.

300m SKI
2 lanes Sled Push
20 Wall Balls

3.

200m Team RUN
2 lanes Burpee Broad Jumps
20 Box Jumps

B.

Core-Tabata

Dienstag, 23. Mai - Team

Warm up Game

A.

Workout in Teams of 2
TC: 55 min.

800m Team RUN

80 Burpee Box Jump Over

400m RUN (A)/200m KB/DB Farmers Walk (B)
160 Wall Balls

400m RUN (B)/200m KB/DB Farmers Walk (A)
8 lanes SLED PULL

800m Team RUN
80 cal. SKI/ROW

400m RUN (A) /200m KB/DB Farmers Walk (B)
160 DU/ 320 SU

400m RUN (B)/200m KB/DB Farmers Walk (A)
80 Sit ups

800m Team RUN
8 lanes SLED PUSH

400m RUN (A)/200m KB/DB Farmers Walk (B)
160 lunges

400m RUN (B)/200m KB/DB Farmers Walk (A)
80 Push ups

800m Team RUN

*Amrepsap Burpees

B.

Core-Tabata

Heels over DB

Dienstag, 16. Mai - Team

Warm up Game

A.

Workout in Teams of 2

For Time - TC 60 min.

Buy-In: 100 Air Squats syn.

80-60-40-20

Box Jumps
Wall Balls
Med Ball Sit ups
Lanes KB FW (8-6-4-2)

400m Team-Run after each round

Buy-Out: 100 Burpees

*Ammap
Row/ Ski for meters

B.

Core - TABATA

Single leg V ups / REST: Leg raises

Freitag, 12. Mai - Team

3 Rounds

10AS
5 MBT
5 Burpees

A.

Teams of 2

1000 m Run
10 L Barrow

200 m Run
200 Sit Ups

200 m Run
100 TTB/HKR

200 m Run
400 m KBW

200 m Run
200 WB

200 m Run
10 L SBL

1000 m Run

Dienstag, 8. Mai - Team

In teams of 3
WORK: 18 min. REST: 2 min.

A.
ROW for meters

AMRAP: 2 lanes Burpee Broad Jumps syn.
2 lanes SB Lunges syn.
10 Box Jumps syn.

B.
SKI for meters
AMRAP
2 lanes SLED PULL
2 lanes SLED PUSH

C.
RUN/ BIKE ERG for meters
AMRAP
10 syn. Wall Balls
20 Partner Sit ups

CORE TABATA

Freitag, 25. Mai - Team

Teams of 2

1000 m Run

12 L Sled Push

400 m Run

2000 m AB legless
60 Box Jump

400 m Run

1000 m Row
200 Sit Ups

400 m Run

10 L SBL
80 Push Ups

400 m Run

400 m KBW

400 m Run

10 L Hurdle Jump

400 m Run

TC 70 min

Dienstag, 2. Mai - Team

2 x 4 x 5 min. AMRAP with 1 ½ min. REST

Teams of 2

1)
SLED Pull & Push

2)
20 Wall Balls
2 lanes KB Farmers Walk syn.

3)
ROW/SKI for cal. *switch every 150m

4)
2 lanes Burpee Broad Jumps
1 lane weighted lunges syn.

Freitag, 28. April - Team

Teams of 2

1000 m Run

2000 m Ski Erg
KB Hold

200 m Run

40 Partner Sit Ups mit WB

400 m Run

100 WB

200 m Run

12 l SBL

400 m Run

10 L Sled Push

200 m Run

2000 m Row
Plank

1000 m Run

Dienstag, 25. April - Team

Workout in Teams of 4

3 x
Amrap: 17 min.
Rest: 3 min.

A.

200m Med Ball Team Run
20 Partner Wall Balls
X Partner Sit ups

B.

20 Burpees (as fast as you can)
400m ROW
X lanes Shuttle Run

C.

400m Team Run (4)
2 lanes Sled Push
X syn. Air Squats

Freitag, 21. April - Team

Warm Up Game

A.

Workout in Teams of 2
TC 60 min

1000 m Run (A&B)

4000 m Airbike / KB Walk

400 m Run

100 Patner Sit Ups

400 m Run

100 Box Step Over

400 m Run

10 Rounds Sled Pull/Push

400 m Run

2000 m Row / Hurdle Jumps

400 m Run

1000 m Ski Erg / Plank

400 m Run

Dienstag, 18. April - Team

Warm Up Game

A.

Workout in Teams of 2 - TC 60 min.

800m RUN
200 Wall Balls (9/6)

1000m SKI/ROW *Farmers Carry
200 Alternating Back Stepping Lunges (weighted with DB)

800m RUN
100 Burpees

1000m SKI/ROW *Farmers Carry
100 Box Jumps

800m Run
20 lanes SLED PUSH

1000m SKI/ROW *Farmers Carry
200 KB Swings

*
AMRAP
10 Push ups
20 Air Squats
30 Sit ups

B.

CORE Tabata

Dienstag, 04. April - Team

Warm Up Game

A.

WORKOUT in TEAMS of 3

17 min. WORK
3 min. REST

1.

250/ 200m ROW
Sit ups
Box Jumps

Every time you change: 5 syn. Burpees

2.

230/180m SKI
Wall Balls
SLED Push

Every time you change: 5 syn. Push ups

3.

2-4 lanes Burpee Broad Jumps
KB Farmers Walk
Lunges

Every time you change: 5 Air Squats syn.

B.

CORE Tabata

Dienstag, 29. März - Team

WORKOUT in Teams of 2

WORK: 18 min.
REST: 2 min.

A.

1500 m ROW
AMRAP:

3 Burpee Box Jump Over (A)
6 Wall Balls (B)
9 Sit Ups (A)

B.
AMRAP:

4 lanes Broad Jumps
6 Burpees to Plate syn.
8 lanes Shuttle Run
10 Plate Ground to OH syn.

C.
1300m SKI
AMRAP:

1 lane sled pull & Push
1 lane SB lunges

A completes one round - B does KB Farmers walk
*10 syn. air squats after each round

D.

CORE

3 rounds 30/15 sec.

Single leg V-ups
Flutter Kicks
Plank hold

Dienstag, 21. März - Team

„Synchro Warm up“ Game

Workout: 11 min. WORK / 2 min. REST

A.
150m ROW (Sprint)
3 Burpees syn.
6 Box Step Over

B.

1-2-3-4….
lanes Burpee Shuttle Run syn.
10-10-10….
Wall Balls

C.

1 lane Sled Pull
10 Plate OH lunges syn.
waiting in Deep Squat

D.

100m SKI (Sprint)
4 DB Single Arm Devil Presses syn.
waiting in Front leaning Rest

E.
2-4-6-8-10-12…
Burpees over Planking Partner
2-2-2… lanes KB Farmers Walk syn.

Dienstag, 14. März

Team

Clock runs for 60 min.

150 cal. SKI
Every time you break: 20 back stepping Lunges syn.

15 lanes SLED PUSH heavy
Every time you break: 3 lanes KB Farmers Walk syn.

150 cal. ROW
Every time you break: 5 Push ups syn.

15 lanes Burpee Broad Jumps
Every time you break: 15 Partner Sit ups

150 Wall Balls
Every time you break: 5 lanes Shuttle Run syn.

Dienstag, 07. März

Team

12 min. AMRAP / 3 min. REST

AMRAP1

500m ROW (Wall Sit) 20 Box Jumps
10 slow leg raises syn.

AMRAP3

400m SKI (Plank)
20 Wall Balls
10 Push ups syn.

AMRAP2

4 lanes BBJ
6 lanes SB lunges
8 lanes KB FW syn.

AMRAP4

2 lanes SLED Pull heavy
4 lanes SLED Push heavy

Dienstag, 28. Februar

Team

WORKOUT FOR TIME TC: 60 min.
1000m ROW

12 lanes SLED PULL
12 lanes SB lunges

1000m SKI

120 Box Jumps
120 Partner Sit ups

1000m ROW

120 Wall Balls
12 lanes BBJ

1000m SKI

12 lanes KB Farmers Walk
12 lanes Shuttle Run

Dienstag, 21. Februar

Team

WORK: every 4 min. for 16 min.

REST: 3 min.

A.

500m ROW
25 Partner Sit ups

B.
400m SKI
20 Wall Balls syn.

C.
8 lanes SLED PUSH
4 lanes SLED Pull

If Time: Core-Tabata

Dienstag, 14. Februar

Team inkl. Einsteiger

Tunnel Game with Med Ball

16 min. WORK / 4 min. REST

A.
Buy in:
30 Burpees over Buddy

AMRAP (igyg)

15 Wall Balls
10 Partner Sit ups
15 Air Squats

B.
AMRAP
500m SKI *Barbell Hold

3 lanes SLED Push
1 lane (weighted) Lunges

C.
ROW for cal.
2 rounds of

3 Box Jumps/ Step Over
3 Push up
3 lanes Hurdle Sprint

Dienstag, 06. Februar

Team

18 min. WORK
2 min. REST

AMRAP 1
AMcalAP ROW

AMRAP:

30 Burpees (over Planking Buddy)
30 Box Jumps
30 Sit ups

AMRAP 2
AMcalAP SKI

AMRAP:

3 lanes SLED Push
6 lanes KB Farmers Walk
3 lanes Burpee Broad Jumps

AMRAP 3
AMmAP BIKE/RUN

AMRAP:

30 Wall Balls
30 (weighted) Back Stepping Lunges
30 Shoulder Taps in Plank Position

Dienstag, 31. Januar

A. "Nash"

EMOM 10
15 syn. Wall Balls

2 min. REST

EMOM 10
10 syn. Burpee Broad Jumps

2 min. REST

EMOM 10

12 cal. ROW A / SKI B

*Skalierung: weniger Wiederholungen, wenn Pausenzeit zu kurz (mind. 10 sec. Pause)

4 min rest

B.

AMRAP - 15 min.

10 SB Lunges
20 Partner Sit ups
3 lanes KB Farmers Walk
4 Burpees

Dienstag, 24. Januar

WORKOUT in Teams of 2

A.

17 min. „STRENGTH“

5 min. AMRAP SLED PULL (go heavy)

Rest 1 min.

5 min. AMRAP SLED PUSH (go heavy)

Rest: 1 min.

5 min. AMRAP KB Farmers Walk (go heavy)

REST: 4 min.

B.

17 min. „SKILL“

AMRAP
15 Wall Balls
10 SB Lunges syn.
5 Burpees

REST: 4 min.

C.

17 min. „CARDIO“

8 min. AMCALAP SKI *PLANK HOLD

1 min. REST

8 min. AMCALAP ROW * HOLLOW HOLD

Dienstag, 17. Januar

Workout

Teams of 2 - Clock runs 60 min.

Buy in: 2000m row (Partner holds Wall Sit)

AMRAP 1

40 Wall Balls
40 Sit Ups
40 Burpee Box Jump over
40 Push Ups

after 30 min. ...

Buy in: 2000m ski (Partner holds Front leaning rest)

AMRAP 2

4 lanes SLED Pull and PUSH
40 cal. air Bike
4 lanes SB lunges
40 KB Swings

Every 5 min. do 5 syn. Air squats

Dienstag, 10. Januar

EMOM 6:
1. Hurdle Sprint
2. 6 Med Ball Thruster + 3 Inchworm Push ups

WORKOUT - Teams of 2

4 x AMRAP
WORK: 12 min. / REST: 3 min.

1.

ROW 250 m (Dead Hang on PU Bar)
12 Box Jump Over syn.

2.

SKI 200m (PLANK)
12 Wall Balls syn.

3.

RUN/BIKE ERG 250/500m (Leg raises)
2 lanes SLED PUSH heavy

4.

2 lanes BBJ (KB Hold)
2 lanes SB Lunges syn.

Dienstag, 03. Januar

WORKOUT In teams of 4

WORK: 20 min.
REST: 2 min.

A.

1500m ROW *Wall Sit

AMRAP

5 syn. Box Jump Over
10 Partner Wall Balls

B.

1200m SKI *Plank Hold

AMRAP

1 syn. lane SLED Pull
1 syn. lane SB Lunges
1 syn. lane Burpee Broad Jumps

C.

400 SU / 200 DU *Dead Hang at Pull up Bar

AMRAP

15 Partner Sit ups (alt. 7 syn. TTB)
2 syn. BBJOWWBBJO

Dienstag, 27. Dezember

EMOM 6
1. Hurdle Sprint
2. 20 Shoulder Taps and 20 Mountain Climber
3. 3 Inchworm Push Ups & 10 Air Squats

1.

"Burn the Christmas Cookies in a Team”
18 min. WORK
2 min. REST

AMRAP 1

15 cal. ROW *KB Farmers Hold
15 Partner Sit Ups
15 cal. ROW *KB Farmers Hold
15 syn. Air Squats

AMRAP 2

100 Single Under *Hurdle Sprint
10 Wall Balls syn.
100 Single Under *Hurdle Sprint
10 Box Jumps syn.

AMRAP 3

12 cal. SKI *PLANK
1 lane BBJ syn.
12 cal. SKI *PLANK
2 lanes SLED PUSH

Dienstag, 20. Dezember

WORKOUT in teams of 3

1.

8 min. x 3

1 ROW

2 and 3 IGYG
4 lanes SLED PUSH
4 lanes SB Lunges
4 lanes Farmers Carry

REST: 1 min. between

REST: 2 min.

2.

8 min. x 3

1 SKI

2 and 3 IGYG
10 Burpee Broad Jumps
20 Wall Balls
30 Sit ups

REST: 1 min. between

Core

9 min. EMOM

1st: KB Crunch Grip L Crunches
2nd: KB Crush Grip Hollow Flutters
3rd: KB Single Arm Cross Body Crunches

Dienstag, 13. Dezember0

Warm Up:
Warm Up Game "Funnel Tag"
Penalty: 5 Burpees

A.

Workout in teams of 2
For Time (TC: 55 min.)

200/180 cal. SKI/ROW
50 KB Swings syn.
75 Partner Wall Balls
100 DB/KB OH lunges (1 KB)

3 rounds

20 Burpees syn.
20 alt. DB Snatches syn.
20 DB Thruster syn.

200/180 cal. SKI/ROW
75 Partner Sit ups
100 Box Jump over
200 DU / 300 SU

*every 7 min. perform 5 syn. Air Squats

In remaining Time:

Sled Pull and Push
Hurdle Sprint

Dienstag, 06. Dezember0

Warm Up:
Warm Up Game "Funnel Tag"
Penalty: 5 Burpees

A.

Workout in Teams of 3 – TC: 60 min.

2022m ROW
*
6 Burpees (1:1)
12 Box Jump (Step) Over (1:1)

22 lanes KB Farmers Carry

REST: 2 min.

2022m SKI
*
6 Partner Wall Balls
12 Partner Sit ups

22 lanes SLED PUSH

REST: 2 min.

2022m ROW
*
6 Rope Climbs (1:1)
12 Lunges syn.

22 lanes Hurdle Sprint

REST: 2 min.

2022m SKI
*
6 Push ups (1:1)
12 Air Squats syn.

Dienstag, 29. November

A.

WORKOUT In teams of 2

13 min. WORK / 2 min. REST

AMRAP 1

400m SKI / Plank hold
20 Wall Balls
10 KB Swings syn.

AMRAP 2

500m ROW / Wall Sit
10 Box Jumps
10 Med Ball Partner Sit ups

AMRAP 3

1000m BIKE erg/ 500m RUN - Hollow Hold / Superman
2 lanes SLED PUSH
1 lane BBJ syn.

AMRAP 4

10 Single Arm Devil Thruster syn.
10 DB Row syn.
20 DB Lunges

Freitag, 25. November

10 min Work, 1 min Rest

A.

400 m Run
20 HR Push Ups
20 BJO

B.

400 Ski Erg
40 Sit Ups
40 WB

C.

400 m Row
4 L Sled Push/Pull

D.

400 m AB
40 SBL
20 BJ

E.

400 m Ski Erg
20 DB Thruster
20 V-Ups

Freitag, 18. November

2 min row

2 min ski

2 min bike

A.

10 min for

25 Rounds of KB Farmers Carry

+ max reps Sandbag Box Step Ups

B.

10 min for

1500/1000 m row

+ max reps Sandbag Box Step Ups

C.

10 min for

100 Wall Balls (light Wall Ball! / Try to go unbroken!)

+ max reps Sandbag Box Step Ups

D.

10 min for

1500/1000 m ski

+ max reps Sandbag Box Step Ups

Dienstag, 15. November - Team

WORKOUT in Teams of 3

A.

AMRAP 25 min.

ROW for Meters

Synchro reps of

5 Burpees
10 Air Squats
15 Sit ups

- at 2000m REST for 1 min.

ROW for Meters

Synchro reps of

4 Push ups
8 American KB Swings
12 Wall Balls

- at 4000m REST for 1 min.

ROW for Meters

Synchro reps of

3 Box Jumps
6 Single leg V ups
20 sec PLANK Hold

- at 6000m REST for 1 min.

REST: 5 min.

B.

AMRAP 25 min.

1 lane BBJs
Plate OH Hold
Rest

1 lane SLED Pull
Plate Hold
Rest

1 lane Plate Lunges
Plate Jumps
Rest

Freitag, 11. November

Warmup 1000 m Run
2 Rounds 10 PU/ 20 AS/ 20 Jumping Jacks

10 min Work, 2 min Rest

A.

500 m Row
30 Sit Ups
30 Russian Twist
20 TTB or HKR

B.
500 m Ski Erg
20 Box Jump Over
20 Glute Bridges
20 Lunges

C.
500 m Row
30 KBS
30 Goblet Squats
30 KB Deadlift

D.
500 m Ski Erg
4 L Sled Push/Pull

Dienstag, 8. November - Team

Laureles – HYROX Workout

8 min. AMRAPS
1 min. REST between A + B and C + D and E + F
2 min REST between B + C and after D

A.
20 Burpees
ROW

B.
40 Lunges
SKI ERG

C.
40 Wall Balls
ROW

D.
40 Sit ups
SKI ERG

----------------------------------------------------------

E.
2 lanes SLED PUSH
BBJ

F.
12/10 cal. AB
KB Farmers Walk

Freitag, 4. November

WORKOUT in teams of 2 (FT: 45 min.)

1000m ROW (KB Hold)

4 rounds

20 Partner Wall Balls
20 Partner Sit ups
20 Box Jumps syn.

1000m SKI (Plank Hold)

4 rounds

2 lanes SLED Push
1 lane Burpee Broad Jumps syn.
2 lanes SLED Pull

250 Double Under / 500 Single Under

4 rounds

20 (weighted) Lunges syn.
10 Push ups syn.
20 Air squats syn.

If you finish before TC:

AMRAP

10/8 cal. AB
15 KB Swings syn.

Dienstag, 28. Oktober

10 min Work, 1 min Rest

A.

250 m Row
30 WB
10 HR Push Ups

B.

250 m SkiErg
30 SBL
10 V-Ups

C.

500 m AB

30 DB Snatch
20 OHS

D.

250 m Row
6 L. Sled Push/Pull

E.

250 m SkiErg
1 L SB Pull
1 L BBJ

Dienstag, 25. Oktober

8 min Work, 2 min Rest

A.

FOR TIME - TC 50 min.

Buy in 100 Air Squats

50-40-30-20-10

Box Jumps
Sit ups
Wall Balls
Kettlebell Swings
Sit ups
cal. ROW/SKI

*10 syn. Burpees after each round

Cash out:
10 lanes SLED Pull & Push

AMRAP:

10 Push ups
100 Single Under

B. CORE
2 rounds 40 sec. WORK with 20 sec. REST

Plank Hold
Side Plank left
Side Plank right
Back Plank

Freitag, 21. Oktober

8 min Work, 2 min Rest

A.

250 m Ski Erg
25 WB
5 Push UPS

B.

4 Lanes Hurdle Sprint
2 Lanes BBJ

C.

500 m AB
20 DB Snatch alt.
10 VUps

D.

10 High Box Jumps
3 Wall Walk
30/60 DU/SU

E.

250 m Row
40 Sit Ups
10 OHS with DB

F.

2 Lanes SBL
2 Lanes Sled Push/Pull with Strap

Dienstag, 18. Oktober

5 min.

10 Box Step ups
6 Scap Pull ups
6 HKR
6 Med Ball Thruster

A.

Workout in Teams of 2

10 min. WORK / 2 min. REST

AMRAP 1

250/220m ROW SPRINT
6 Burpees syn.

AMRAP 2

2 lanes SLED SPRINT
20 weighted alt. Lunges syn.

AMRAP 3

200/170m SKI SPRINT
20 Partner Sit ups

AMRAP 4

2 lanes HURDLE Sprint
2 lanes KB Farmers Walk syn.

AMRAP 5

2 Rope Climbs
20 Partner Wall Balls

B.

Tabata Core

Freitag, 14. Oktober

Warmup

800 m Run + 500 m Row

2 Rounds:

10 Air Squats
10 Burpees

A.

WOD. PFT for Time:

1000 m Run
50 BBJ
100 stationary Lunges
1000 m Row
30 HR Pushups
100 WB

B.

Tabata Core

Dienstag, 11. Oktober

2 rounds - 45sec ON / 15sec OFF

Hurdle run
Box Step ups
Dog taps

A.

Workout in Teams of 2
TC: 50 min.

50-40-30-20-10

cal. ROW
sit ups
Box Jump Over

>> 10 (2/2) lanes Hurdle Sprint after each round or 200m Team RUN

4 min. REST

10-20-30-40-50

Wall Balls
Burpees
cal. SKI

>>10 syn. Push ups and 4 lanes sled Push after each round

B.

Tabata Core

Freitag, 07. Oktober

400 m Run

1000 m Ski Erg

400 m Run

4 L Sled Push

400 m Run

4 L Sled Pull

400 m Run

6 L BBJ

400 m Run

1000 Row

400 Run

200 m KBW

400 m Run

8 L SBL

400 m Run

100/75 WB

Dienstag, 04. Oktober

Warm up:
3 min.: CARDIO machine
3 min.: 5 Med Ball Thruster, 2 Inchworm Push ups, 5 Scap Push ups

A.

WORKOUT in teams of 2:

For Time in 60 min.

2500/2000m ROW
switch every 250m and do 3 syn. Burpees or every 500m and do 6 syn. Burpees

5 rounds of

20 Partner Wall Balls
20 Partner Sit ups
20 Box Jumps
120/100 cal. AB

(switch AB every 10 cal. and do 3 syn. Burpees or every 20 cal. and do 6 syn. Burpees)

5 rounds of

4 lanes SLED Pull
4 lanes Burpee Broad Jumps
4 lanes weighted Lunges
2250/1750m SKI

(switch Ski Erg every 250m and do 3 syn. Burpees or every 500m and do 6 syn. Burpees)

5 rounds of

20 Double DB Thruster
20 Push ups on DB
20 Double DB Deadlift

if you finish before TC:

AMRAP:

20 Single Under
10 Air squats

Freitag, 30. September

Warm up:
EMOM 8
1) ROW
2) SKI

Stretching

A.

WORKOUT
every 5 min for 45 min.

A, D, G

500/400m ROW
20 Wall Balls
10 Single Arm Devil Presses

B, E, H

450/350m SKI
20 Sit ups
10 Burpees

C, F, I

20/15 cal. AB
2 lanes SLED Push
5 Push ups

Montag, 26. September

A.

WORKOUT FOR TIME IN TEAMS of 2 - TC: 60 min.

1200/1000m ROW/SKI *SIDE PLANK LEFT
90 Double DB Shoulder Press
90 alt. DB Hang Snatches
90 Double DB Deadlift

1200/1000m ROW/SKI *SIDE PLANK RIGHT
60 Push ups
60 Pistols
60 Slam Balls

1200/1000m ROW/SKI *PLANK
90 Sit ups
90 KB Swings
90 Wall Balls

1200/1000m ROW/SKI *HOLLOW HOLD
60 Burpees
60 Pull ups
60 Box Jump Over

1200/1000m ROW/SKI *SUPERMAN
9 lanes Broad Jumps
9 lanes lunges
9 lanes SLED Push

*
10/8 cal. AB
20 DU

Freitag, 23. September

A.

1200 m Run
1500 m Ski Erg
1200 m Run
300 m KBW
1200 m Run
8 L. BBJ
1200 m Run
100/75 WB
1200 m Run

Dienstag, 20. September - Team

1 min Sinle Unders

1 min Box Step Ups

1 min Plank

1 min Inchworm Push Ups

1 min Shoulder Dislocates

A.

11 min AMRAP

1 lane Sled Push (Partner A schiebt Partner B)

1 Lane Sled Push (Partner B fährt Partner A)

1 Lane Sandbag Lunges Partner A

1 Lane Sandbag Lunges Partner B

3 min rest

B.

11 min AMRAP

200/150 m ski (Partner A)

x m row (Partner B)

10 SitUps sync.

switch after each Round

3 min rest

C.

11 min AMRAP

8 Burpee Box Jump Over (Partner A)

x lanes or rounds of KB Farmers Carry (2x22,5/2x16kg) (Partner B)

10 Wall Balls sync.

switch after each round

3 min rest

D.

11 min AMRAP

20 Air Squats (Partner A)

x Push Ups (Partner B)

5 Burpees sync.

switch after each round

Freitag, 16. September

A.

1200 m Run

1500 m Ski Erg

1200 m Run

6 Lanes Sled Push

1200 m Run

6 Lanes Sled Pull

1200 m Run

8 Lanes Burpee Broad Jumps

400 m Run

TC 60 min

Dienstag, 12. September

Tabata Single Under

A.

4 AMRAPs a 12 min.
Rest: 2 min.

AMRAP 1

10/8 cal. SKI (1 works)
10 Push ups (synchron)

AMRAP 2

12/10 cal. ROW (1 works)
10 Partner Wall Balls

AMRAP 3

1 lane SLED Sprint (1 works)
1 lane BBJ (synchron)

AMRAP 4

2 lanes Sprint (1 works)
15 Partner Sit ups

B.

3 rounds 45 sec Work 15 sec Rest

Front Leaning Rest
Alternating Single Leg V ups
Plank hold

Dienstag, 06. September

A.

WORKOUT in teams of 3/4 - TC: 60 min.

BUY IN:
3000/2500m ROW/SKI
collect lanes SLED PULL
KB Farmers Carry

AMRAP:

80 Wall Balls
60 Med Ball Partner Sit ups
40 Push ups
20 Burpees Pull ups
40 Lunges syn.
60 Box Jumps
80 DU/SU

*400 RUN

B.

CORE: Tabata

Dienstag, 30. August

A.

HOT START - 10 min. AMRAP

2 Wall Balls - Partner 1
2 Synchronized Burpees
2 Wall Ball- Partner 2
2 Synchronized Burpees

4 Wall Balls - Partner 1
4 Synchronized Burpees
4 Wall Balls - Partner 2
4 Synchronized Burpees

6 Wall Balls - Partner 1
6 Synchronized Burpees
6 Wall Balls - Partner 2
6 Synchronized Burpees
…

Rest: 4 min.

B.

FOR TIME, TC: 22 min.

ACCUMULATE
200 cal. ROW/SKI *Partner holds KB)
every 2 min.
5 syn. Air Squats

In remaining time:

AMRAP

10/8 cal. AB
20 DU/40 SU

*finish 1 complete round

REST: 4 min.

C.

AMRAP 22 min.

400m TEAM RUN
2 lanes Broad Jump
20 GHD sit ups
2 lanes SB Lunges

Freitag, 26. August

A.

1000 m Run
1000 m Ski/Row or 2000 m AB
50 WB

800 m Run

6 Lanes SBL
200 m KBW

600 m Run

40 BJO
40 Russian Twist

400 m Run

30 TTB/HKR
4 Lanes BBJ

600 m Run

2 Lanes Sled Push
2 Lanes Sled Pull

800 m Run

40 DB Deadlift
40 DB Push Press

1000 m Run

TC 60 min

Dienstag, 23. August

200m RUN
2 rounds of: 10 Med Ball Thruster + 10 Box Step ups + 10 scap. Push ups

A.

WORKOUT in TEAMS of 3

4 x AMRAP a 14 min.
2 min. REST

1.
250/200m ROW
Sit Ups
Plank Hold

2.
200m RUN
KB Swings
KB Farmers Carry

3.
15/12 cal. SKI
SLED PULL
SLED PUSH

4.
200m RUN
Burpees
Wall Balls

Freitag, 19. August

In Teams of 2

For time - TC: 60 min.

1000 m Ski Erg

4 Lanes Sled Push
4 Lanes Sled Pull
6 Lanes Burpee Broad Jumps

1000 m Row

200 m KB Walk
8 Lanes Sandbag Lunches
100 Wall Balls

after each exercise, 200 m Run

Dienstag, 16. August - Team

4 x
12 min. AMRAPs with 2 min. REST

A. "Everest" - TC: 60 min.

800m RUN
160 Burpees
400m RUN
80 Wall Balls
400m RUN
40 SB Lunges
800m RUN

If you finish before TC:

AMRAP

200m RUN
20 Partner Sit ups
12/10 cal. ROW

B.

TABATA CORE

Dienstag, 9. August - Team

4 x
12 min. AMRAPs with 2 min. REST

1.

synchron

1 lane BBJ
1 lane SB lunges
200 m RUN

2.

igyg

10 Wall Balls
10 Burpees
10 sit ups

3.

synchron

400m RUN
200m KB Farmers Walk

4.

igyg

250/200 m ROW/ SKI (Plank Hold)
10 Push ups
1 lane sled push

Freitag, 29. Juli - Teamclass mit CrossFit Einsteigern

WORKOUT in Teams of 2
15 min AMRAPs
2 min REST

A.

200m RUN
20 Wall Balls
20 SB Lunges syn.

B.

10/8 cal. Row/ Ski syn.
1 lane Sled pull and Push

C.

200m RUN
1 lane Burpee Broad Jumps
100m KB Farmers Walk syn.

*every 3 min. 3 Burpees Syn.

Dienstag, 26. Juli

A.

WORKOUT in Teams of 2
TC: 55 min.

Sprint-Workout

BUY IN: 2000/1600m ROW/SKI

100 Wall Balls
10 lanes SLED PUSH

400m TEAM RUN

200 Alternating Lunges
50 Burpees

400m TEAM RUN

50 Box Jump Over
80 Pull ups

400m TEAM RUN

80 Partner Med Ball Sit ups
100 Push ups

CASH OUT: 2000/1600m ROW/SKI

B.

Tabata Core

Freitag, 22. Juli

Sprint Workout

Sprint-Workout

1 min Exercise
200 m Sprint

1 min Rest

Exercise:

WB
Situps
DB Snatch
SB Lunges
Man Maker
VUps
Sled Push
Push Ups
BBJ
KB Hold
Sled Pull
Plank
DU/SU
Wall Walk
DB Push Press
KB Swing
Burpee
Air Squats
Box Jumps Over

Freitag, 17. Juli

3 x 15 min. WORK / 3 min. REST

A.

EMOM 15

1st: 15 Wall Balls
2nd: 10/8 cal. SKI
3rd: KB Farmers Walk

B.

AMRAP 15

5-10-15-20-25-...

Cal. ROW

3-3-3-3-3-...

Burpees over Rower

C.

FOR TIME – TC 15 min.

5 rounds

400m RUN
20 lunges
1 lane Broad Jumps

Dienstag, 12. Juli

A.

iWorkout In teams of 2

18 min. WORK (AMRAPS) / 2 min. REST

BUY in: 1000m RUN (200m slow, 200m fast)

1. AMRAP

1000m ROW/SKI (A+B at the same time) BIKE (1500m)
20 Wall Balls Med Ball Squats
20 Partner Sit ups Hollow Hold

2. AMRAP

2 lanes BBJ Broad Jumps
1 lane weighted LUNGES syn. Med Ball Lunges
2 lanes SLED Push 6 cal. AB

3.

AMRAP

400m RUN
20 Box Jumps Step ups 24 Zoll
4 Rope Climbs Wall sit hold

B. Core Tabata

Plank knee in

Freitag, 07. Juli

A.

inTeams of 2/3

Buy In:
1000 m Run

10 min Work / 1 min Rest

Amrap 1
Ski Erg / 200 m Run

Amrap 2
Sled Push / 200 m Run

Amrap 3
Row / 200 m Run

Amrap 4
Sled Pull / 200 m Run

Amrap 5
Airbike / 200 m Run

One works, one runs.

Dienstag, 05. Juli

Tabata Single under

A.

Workout in Teams of 2 - TC 60 min.

Buy-In: 2000m ROW/SKI /KB-Hold

800m RUN
200 Partner Wall Balls (9/6)
200 DU/ 350 SU

400m RUN
200 Alternating Lunges
50 Burpees

800m Run
60 Box Jump Overs (24/20 in)
60 Pull-Ups

400m RUN
100 Partner Med Ball Ball Sit-Ups (9/6)
100 Push-Ups

800m RUN

*split as you want

B.

Core Tabata

Montag, 28. Juni

Tabata Single under
2 rounds: 10 Med Ball Thruster + 10 Box Step ups + 5 Inchworm PU

A.

Workout in Teams of 2 - TC: 60 min.

1000m RUN

8 lanes SLED Push

200m RUN

8 lanes SLED PULL

200m RUN

8 lanes BBJ

200m RUN

80 cal. ROW/SKI

1000m RUN

80 Wall Balls

200m RUN

80 Box Jumps

200m RUN

80 V-Ups

200m RUN

80 SB Lunges

1000m RUN

*
AMRAP 10 cal AB
200m KB Farmers Walk

B.

Core Tabata

Flutter Kicks / Hollow Hold

Freitag, 24. Juni

Workout

For time

1000m run*
50 Burpee Broad Jumps**
100 stationary Lunges***
1000m row
30 Hand Release Push Ups
100 Wall Balls 6/4kg

* outside

** jump over 2 Lines 90cm apart

*** alternating / start with 2 feet behind the line

Dienstag, 21. Juni - TEAM

400m RUN
The Junkyard Dog

A.

WORKOUT in TEAMS of 2
Clock runs 60 min.

*you can wear a weightvest

AMRAP A 0-20 min.

10/12 cal. AB (A) / KB Hold/Walk (B)
20 Partner Wall Balls
200m TEAM RUN
20 Partner Sit ups

AMRAP B 21-40 min.

4 lanes Sled Push (igyg)
20 SB Lunges (syn.)
200m TEAM RUN
30 sec. PLANK HOLD (TEAM)

AMRAP C 41-60 min.

20 Box Jump Over (igyg)
200m ROW (A) / KB Swings (B)
10 DB Thruster (syn.)
30 sec. HOLLOW HOLD (TEAM)

every 5 min. perform 5 syn. Burpees (as fast as possible)

Dienstag, 14. Juni - TEAM

400m RUN
3 Rounds á 10 Ring Rows + 10 Box Step Ups + 4 Inchworm Push Ups400m Run
Mobility (Waden, Schultern, Squat)

A.

WORKOUT in Teams of 2
TC: 60 min.

800m TEAM RUN

60 Push Ups igyg

200m TEAM RUN

40 Squats syn.

200m TEAM RUN

60 Wall Balls igyg

200m TEAM RUN

40 sit ups syn.

200m TEAM RUN

60 Burpees igyg

10 x 100m SPRINT igyg

60 Burpees igyg

200m TEAM RUN

40 sit ups syn.

200m TEAM RUN

60 Wall Balls igyg

200m TEAM RUN

40 Squats syn.

200m TEAM RUN

60 Push Ups igyg

800m TEAM RUN

*
ROW/ SKI for cal.
2 lanes Sled Push and Pull

RX+ Weight vest

B.

CORE

3 r. 45 sec. WORK 15 sec. REST

Plank
Back Plank
Flutter Kicks

Freitag, 10. Juni

400m RUN
3 Rounds á 10 Ring Rows + 10 Box Step Ups + 4 Inchworm Push Ups

A.

3 Rounds of 5 min. work on each Set Up

400 m run + max Cal. Ski
400 m run + max reps Wall Balls
400 m run + max Cal Row
400 m run + max Lanes Rope Pull + Sled Sprint

Dienstag, 07. Juni

400m RUN
The Junkyard Dog

A.

Workout in Teams of 2

3 x
18 min. WORK - 2 min. REST

1.
800m Team RUN
30 - 30 - 30

Burpee Box Jump Over
Pistols

In remaining Time AMRAP:
X x 200m Team RUN

2.
1000m ROW/SKI
30 - 30 - 30

Wall Balls
Sit ups

In remaining Time
X x 200m Team RUN

3.
80 cal. AB
4 - 4 -4 lanes

SB Lunges
Burpee Broad Jumps

In remaining Time
X x 200m Team RUN

B.

Core Tabata

Freitag, 03. Juni

A.

1000 m Run

1000 m Ski/Row
50 WB

800 m Run

6 L SBL
200 m KBW

600 m Run

40 BJO
40 Russian Twist

400 m Run

30 TTB/HKR
4 L BBJ

600 m Run

2 L Sled Push
2 L Sled Pull

800 m Run

40 DB Deadlift
40 DB Push Press

1000 m Run

TC 60 min

Dienstag, 31. Mai

Warm up:
Tabata on a Cardio Machine

A. Batman "CF BMG Team Version"

For Time - TC 75 min.

Buy-In:
100 Air Squats

100-80-60-40-20

Box Jumps
Wall Balls
Kettlebell Swings

200 meter Team-Run after each round

Buy-Out:
100 Burpees

Wear a Weight Vest

B.

TABATA Single leg V ups (REST: Leg raises)

Freitag, 27. Mai

A.

WORKOUT

400m run

500m Ski Erg

400m run

50m Sled Push

400m run

50m Sled Pull

400m run

80m Burpee Broad Jumps

400m run

500m row

400m run

200m Farmers Carry

400m run

100m Sandbag Lunges

400m run

100 Wall Balls

Dienstag, 24. Mai - Team

A.

WORKOUT in TEAMS of 2 - TC 60 min.

SKI/ ROW for cal.

min. 1-30 SKI

0-10 E2MOM 10 Wall Balls - KB Hold
11-20 E2MOM 2 lanes SLED PUSH (Sprint) - PLANK
21-30 E2MOM 10 sit ups - KB Hold

REST: 2 min.

31-60 ROW

31-40 E2MOM 4 Burpee Box Jump Over - Side Plank
41-50 E2MOM 10 Push ups - PLANK
51-60 E2MOM 4 Burpee Pull ups - leg raises

*
AMRAP

200m Run (Team)
10 Box Jumps (alt.)

Freitag, 20. Mai - Einzel

2 Rounds

20 AS/ 5 Inchworm
20 Russian Twist

AMRAP 8 min Work/ 1 min Rest

A.

250 m Row
50 SBL

B.

250 m Ski Erg
30 WB

C.

500 m AB
50 Sit Ups

D.

250 m Row
4 L Sled Pull/ Sled Push

E.

250 m Ski Erg
20 Box Jump Over

F.

500 m AB
4 L Hurdle Sprint

Dienstag, 17. Mai - Team

400 m run

3 Rounds á: 10 Box Step Ups + 10 Sit Ups + 10 Ring Rows

A.

15 min. for

400m Team KB Farmers Carry

then AMRAP for max Calories:

1 Lanes Sandbag Lunges Partner A
max. Cal Ski

Switch after each Lane Sandbag Lunges

2 min rest

B.

15 min. for

800 m Teamrun

then AMRAP:

4 Rope Climbs
40 DB Box Step Ups alt. (1x22,5/1x15)

1 works / 1 rests

2 min. rest

C.

15 min. for

400 m Sandbag Carry (Strongfit Sandbags) together

then AMRAP:

20 DB Snatch (alt.)
40 Sit Ups

1 works / 1 rests

2 min rest

D.

15 min. for

800 m Teamrun

then AMRAP for max Cal AB:

10 Cal Row (Partner A)
max Cal. Air Bike

Freitag, 13. Mai

Warm Up:
400 Run, 10 Push Ups, 20 Air Squats

12 min Work, 2 min Rest

A.

30 Sit Ups

30 Russian Twist
20 TTB of HKR
200 m Run

B.
20 Box Jump Over
20 Glute Bridges
20 Lunges
200 m Run

C.
30 KBS
30 Goblet Squats
30 KB Deadlift
200 m KBW

D.
4 L Sled Pull
200 m Run

Dienstag, 09. Mai - TEAM

5 min.
20 SU
10 air Squats
5 Inchworm PU

A.

For Time - TC 35 min.

50-40-30-20-10

Sit ups
Burpees
Box Jump Over
Wall Balls

*200m run After Each exercise
*400m run After Each Round

Rest: 2 min.

B.

For Time - TC 35 min.

50-40-30-20-10

cal. SKI/ROW

*2 lanes Heavy Sled Pull and Push After Each exercise
*Partner Holds KB

Freitag, 06. Mai

Cash in 1000 m Run

AMRAP 8 min
2 min Rest

A.

2 lanes Sled Push
200 m Run

B.

2 l Sled Pull
200 m Run

C.

30 WB
200 m Run

D.

2 l BBJ
200 m Run

E.

300 m Row
200 Run

F.

300 m Ski Erg
200 m Run

Cash Out 1000 m Run

Dienstag, 03. Mai

For 5 min.:

10 Box Step ups
2 Inchworm Push ups
20 Jumping Jacks

A.

WORKOUT IN TEAMS OF 2 (TC: 55 min.)

800m RUN (A&B)

80 Burpee Box Jump Over

400m RUN (A)/200m KB/DB Farmers Walk (B)

160 Wall Balls

400m RUN (B)/200m KB/DB Farmers Walk (A)

8 lanes SLED PULL

800m RUN (A&B)

80 cal. SKI/ROW

400m RUN (A) /200m KB/DB Farmers Walk (B)

160 DU/ 320 SU

400m RUN (B)/200m KB/DB Farmers Walk (A)

80 Sit ups

800m RUN (A&B)

8 lanes SLED PUSH

400m RUN (A)/200m KB/DB Farmers Walk (B)

160 lunges

400m RUN (B)/200m KB/DB Farmers Walk (A)

80 Push ups

800m RUN (A&B)

B.

Tabata: Heels over DB

Freitag, 29. April

A.

Buy in: 800m RUN

AMRAP for 45 min.

10 sit ups
10 Burpee Box Jump over
10 weighted Lunges

200m RUN

10 leg raises
10 Single Arm Devil Presses
10 Pistols/ Air Squats

400m RUN

10 V-Ups
10 Burpees
10 Box Jumps

200m RUN

B.

Tabata: Plank Shoulder Tabs

Dienstag, 26. April

A. Burpee Bonanza

Burpee Bonanza in teams of 2 (TC: 30 min.)

50 Burpee Box Jump Overs

REST 1 min.

50 Burpees to Target

REST 1 min.

50 Burpees into Squat

REST 1 min.

50 Burpees with Push up

REST 1 min.

50 Burpees over DB

REST: 5 min.

B.

For Time in teams of 2 (TC: 30 min.)

ROW/SKI for m 200-400–600-800-1000…

*after each set ROW/SKI do

20 Wall Balls
20 syn. Sit ups
2 lanes SLED PUSH

C.

Tabata

Plankjacks (RX+: Plank in Rest)

Freitag, 22. April

400 m RUN
3 rounds of: 5 Med Ball Thruster + 10 KB Swings + 10 Box Step up

A. Workout

Cash In 1000 m Run

AMRAP

50 Russian Twist
20 Push Ups
10 Pull Ups
20 V-UPS
2L Sled Pull
2L Sled Push
4L SBL
100 m KBW
2L BBJ
20 WB

Between each Exercise 100 m Run.

Dienstag, 19. April - Team

400 m RUN
3 rounds of: 5 Med Ball Thruster + 10 KB Swings + 10 Box Step up

A. Workout in Teams of 2 - TC 60 min.

800m RUN

60 Wall Balls

400m RUN

60 Wall Balls
60 KB Swings

400m RUN

60 Wall Balls
60 KB Swings
60 sit ups

400m RUN

60 Wall Balls
60 KB Swings
60 Sit ups
60 Burpees

400m RUN

60 Wall Balls
60 KB Swings
60 Sit ups
60 Burpees
60 Box Jumps

400m RUN

60 Wall Balls
60 KB Swings
60 Sit ups
60 Burpees
60 Box Jumps
60 cal. On a machine

800m RUN

*amrap 200m RUN with 1 min. REST

B.

TABATA: HOLLOW HOLD

Dienstag, 12. April - Team

A. Workout in Teams of 3

4 x AMRAP a 14 min. / 2 min. REST

1. CORE

400m RUN
Sit Ups
PLANK

2. KB

200m RUN
KB Swings
KB Farmers Carry

3. SLED

400m RUN
SLED PULL
SLED PUSH

4. DB

200m RUN
Single Arm DB Devil Press
Single Arm DB Hang Snatch

Freitag, 08. April

2 min. CARDIO
3 rounds: 10 Med Ball Thruster + 10 Lunges + 5 Push ups

A.

12 min EMOM

1st: Wall Balls (for quality, go heavy if you can)
2nd: Flutter Kicks

REST: 2 min.

B.

12 min EMOM

1st: Burpee Broad Jumps
2nd: weighted Lunges

REST: 2 min.

C.

E3MOM for 30 min.

1st: 500/450m ROW
2nd: 540/400m SKI

Dienstag, 05. April

2 min. CARDIO
3 rounds: 10 Med Ball Thruster + 10 Lunges + 5 Push ups

A.

AMRAP 1-3 a 12 min. for 2 cycles (REST: 2 min.)

12 min AMRAP

10/15 cal. ROW
20 Partner Sit ups
10 Box Jump Over

12 min AMRAP

10 cal. AB
1 lane BBJ syn.
1 lane SLED Pull & Push

12 min AMRAP

10/15 cal. SKI
15 Partner Wall Balls
10 Push ups

B. Core

9 min. EMOM

1st: KB Crunch Grip L Crunches
2nd: KB Crush Grip Hollow Flutters
3rd: KB Single Arm Cross Body Crunches

Freitag, 1. April

A) 1000 m Row
50 Box Jump Over

B) 1000 m Ski Erg
60 WB

C) 50 Cal. AB
4 L Sled Push

D) 1000 m Row
4 L Sled Pull

E) 1000 m Ski Erg
100 Sit Ups

F) 50 Cal. AB
4 L Sled Pull with strap

Dienstag, 29. März

A.

WORKOUT in TEAMS OF 2 with TC: 60 min.

1500m ROW/SKI

150 Wall Balls
150 cal. AB
150 Sit Ups

1000m RUN (TEAM)

150 SB Lunges
150 Push ups
150 Box Jumps

1500m ROW/SKI

15 lanes KB Farmers Walk
15 lanes Burpee Broad Jumps
15 lanes SLED Pull & Push

Xm/ cal. For the rest of the time

Every 5 min.
3 Burpees over Planking Partner

B.

EMOM 8

1st: 30/30s PLATE TURKISH SIT UPS
2nd: PLATE HOLLOW HOLD 30-40 sec.

Dienstag, 25. März

Workout.

Cash In 1000 m Run

Sprint-Workout: 1 min Exercise + 200 m Run + 1 min Rest

Exercise:

WB
Situps
DB Snatch
SB Lunges
Man Maker
VUps
Sled Push
Push Ups
BBJ
KBW
Sled Pull
Plank
DU/SU
Wall Walk
DB Push Press
KB Swing
Burpee
Air Squats
Box Jumps Over

TC 60 min

Dienstag, 22. März - Hyrox Team

1 Round

1 min. Row
1 min. Ski
1 min. AB

then 3 min.:

5 Push ups on knees
5 Med Ball Thruster

A.

in teams of 2 - TC: 60 min.

Buy in: 100 cal. AB/ 80 cal. ROW/SKI

7 rounds of A) / 2 rounds of B)

70 Partner Wall Balls

6 rounds of A) / 2 rounds of B)

6 lanes SLED PUSH

5 rounds of A) / 2 rounds of B)

50 Partner Sit ups

4 rounds of A) / 2 rounds of B)

40 Box Jump Over

3 rounds of A) / 2 rounds of B)

30 syn. Push ups on DB

2 rounds of A) / 2 rounds of B)

20 SIngle arm Devil Presses

1 round of A) / 2 rounds of B)

10 syn. Single arm DB Thruster

Cash out: 100 cal. AB/ 80 cal. ROW/SKI (Partner holds Plank)

A)

10 DB Snatches
20 KB/DB Deadlift
10 single Arm KB Swings

B)

10 Burpees on Plate
10 Plate OH Lunges
10 Plate Box Step ups

B.

9 min EMOM

1st: 10 Yoga Push ups
2nf: 20 Flutter Kicks (small range, but fast) with 1 DB

Freitag, 18. März

A.

2 Rounds of:

1000 m Run

50 Russian Twist
400 m Run

4 L Sled Push
400 m Run

50 WB
400 m Run

4 L SBL
400 m Run

4 L Sled Pull
400 m Run

4 L BBJ
400 m Run

200 m KBW

TC 60 min

Dienstag, 15. März - Team

in Teams of 2

A. "Hot Start"

10 min. AMRAP Ascending Ladder

2 Wall Ball Shots (20/14 lb) - Partner 1
2 Synchronized Burpees
2 Wall Ball Shots (20/14 lb) - Partner 2
2 Synchronized Burpees
4 Wall Ball Shots (20/14 lb) - Partner 1
4 Synchronized Burpees
4 Wall Ball Shots (20/14 lb) - Partner 2
4 Synchronized Burpees
6 Wall Ball Shots (20/14 lb) - Partner 1
6 Synchronized Burpees
6 Wall Ball Shots (20/14 lb) - Partner 2
6 Synchronized Burpees
etc...

B.

AMRAP 1-3
15 min. with 2 min. REST

AMRAP 1

500m ROW/SKI
20 Partner Sit ups
5 syn. Push ups

AMRAP 2

200/300 DU/SU
20 Box Jumps
10 syn. Pistols/ Air Squats

AMRAP 3

30 cal. AB
2 lanes BBJ
2 syn. lanes of KB Farmers Walk KB

C.

AMRAP 1-3

"Sally"

Plank / Push up Position

Dienstag, 8. März - TEAM

Tabata
Med Ball Thruster/ Single under

A.

WORKOUT in teams of 2

10 min. ROW for cal.

Followed by: 20 min. AMRAP

20 alt. Single Arm Devil Presses
40 Box Jump over
20 Single Arm DB Thruster
40 Air Squats
20 alt. Single Arm DB OH Lunges

REST: 3 min.

10 min. SKI for cal.

Followed by: 20 min. AMRAP

20 Wall Balls
4 lanes Sled Push
2 lanes Burpee Broad Jumps
4 lanes KB Farmers Walk
20 cal. AB

B.

EMOM 9

a) 15-20 Sit ups
b) 20 Flutter Kicks
c) 3-5 Push ups (Tempo 3:1:1)

Dienstag, 29. Februar - TEAM

Warm up/ Hot start (TC: 7 min.)

10-9-8-7-6-5-4-3-2-1
Sprawls
Med Ball Thruster

A.

I

Team Workout (in teams of 2)

4 rounds
2 min. WORK with 1 min. REST

1. ROW/SKI (A) - AB (B) for cal.
2. Partner Sit ups
3. Burpee Broad Jumps syn.
4. Sled Push
5. Wall Balls

B.

Core

2 rounds
40 sec. WORK with 20 sec. REST

Plank Hold
Side Plank left
Side Plank right
Back Plank

Dienstag, 21. Februar - TEAM

WARM UP (5 x 45 sec. WORK with 15 sec. REST)

SU
Box Step ups
SU
Dog down to Cobra
SU

A.

IWORKOUT in teams of 2 (6 x 10 min. AMRAPSs with 1 min. REST)

1+4

12 Partner Wall Balls
12 Burpee Box Jumps
12 Partner Sit ups
12 cal. ROW

2+5

12 Single arm Devil Presses
50 DU/ 80 SU
12 Single arm DB Thruster

3+6

12 cal. AB
2 lanes SLED PULL and PUSH
12 weighted lunges
12 cal. SKi

B.

Tabata: Tuck ups and Single Arm V ups

Freitag, 18. Februar - TEAM

WARM UP (5 x 45 sec. WORK with 15 sec. REST)

SU
Box Step ups
SU
Dog down to Cobra
SU

2 Rounds

A.

1000 m Ski Erg
100 SBL
100 WB

B.

8 L Sled Push
8 L Sled Pull
8 L BBJ
12 L KBW

C.

1000 m Row
100 Sit Ups
80 Push Ups

Dienstag, 14. Februar - TEAM

A.

In Teams of 2 - FT (TC 60 min.)

Buy in: 200 SU / 150 DU

80-60-40-20

Burpees
Wall Balls
KB Swings
Sit ups

*After Each round

10 air Squats
10 Box Jumps
10 Double DB Push Press

——
3 min. REST
——

In remaining Time

ROW/SKI for cal.
Change Every 300/250m and do 5 Push ups syn.

B.

Core
Tabata Superman/ Hollow Hold

Freitag, 11. Februar

Warm Up 3 rounds
10 AS

10 MB-SP

5 Burpees

Single or Double WOD

A:
1000 m Row
4 L Sled Push

B:
200 SU
80 SBL

C:
1000 m Ski Erg
4 L Sled Pull

D:
2000 m Ski Erg
40 Burpees

E:
1000 m Row
8 L KBW

F:
1000 m Ski Erg
60 WB

Dienstag, 8. Februar - TEAM

Warm up - 6 min. Game:

Med Ball Pushing in Plank (Penalty: 3 Burpees)

A.

Workout: 3 AMRAPS a 18 min. in Teams of 3 (REST: 2 min.)

1.

A) 300/250m ROW
B) sit ups
C) Box Jumps

Every time you change: A,B und C) do 5 syn. Burpees

2.

A) 15/12 cal. AB
B) Wall Balls
C) SLED Push

Every time you change: A,B und C) do 5 syn. Push ups

3.

A) 40 DU/ 56 SU
B) DB Thruster
C) DB Lunges

Every time you change: A,B und C) do 5 DB Deadlift

B.

EMOM 9

1. KB Crush Grip L Chrunches
2. KB Crush Grip L Hollow Flutters
3. KB Single arm cross body crunches l/r

Freitag, 4. Februar

Test WORKOUTS des DBVfF:

A. Endurance

5km ROW - E3MOM 6 Burpees Over Rower

TC: 30 min.

B. Mixed Modal

12 min. AMRAP

36 Single Under
18 KB Swings
9 Wall Balls

Dienstag, 1. Februar

3 min. Cardio
3 rounds: 6 Med Ball Thruster + 6 push ups + 6 Box Step ups

A.

4 x E1,5MOM for 12 min. (2 rounds) with 3 min. REST

1.
ROW/SKI for cal. – SPRINT! (A works - B holds 2 KB))
Wall Balls (5-5-5-….)

2.
10 Burpee Broad Jumps syn.
20 Partner sit ups with Med Ball

3.
1 lane SLED Pull & Push (A)
X Cal. AB (B as long as Partner A works)

4.
Box Jumps (1-1-1-….)
Single arm Devil Presses (1-1-1-…)

B.

3 rounds

45 sec. PLANK hold
30 sec. Flutter Kicks

Freitag, 28. Januar

20 min Animals World
+ Hurdle Sprints

10 min work / 2 min rest:

A.

500 m Ski Erg
20 Wall Balls
40 Sit Ups

B.

1000 m AB
3 Lanes Sandbag Lunges
6 Lanes Kettlebell Walk

C.

500 m Row
3 Lanes Burpee Box Jumps
3 Lanes Sled Push

Dienstag, 25. Januar - Team

5 min.: 3 Burpees + 5 Med Ball Shoulder Press + 3 inchworm PU + 5 air squats

A.

Workout in teams of 2 (TC: 60 min.)

1000m ROW or SKI (Partner A: Cardio machine, Partner B: KB Farmers Carry)

1 round

50 Partner Wall Balls
50 DB Swings
35 Partner Wall Balls
35 DB Swings
20 Partner Wall Balls
20 DB Swings

1000m ROW or SKI (Partner A: Cardio machine, Partner B: KB Farmers Carry)

2 rounds

100 DU / 200 SU
21 Burpees (syn.)
75 DU / 150 SU
15 Burpees (syn.)
50 DU / 100 SU
9 Burpees (syn.)

1000m ROW or SKI (Partner A: Cardio machine, Partner B: KB Farmers Carry)

3 rounds

30 sit ups (syn.)
30 Push ups
30 air squats

1000m ROW or SKI (Partner A: Cardio machine, Partner B: KB Farmers Carry)

If you finish before the TC:

AMRAP:
8/6 cal. AB (Partner A)
8/6 cal. AB (Partner B)

B.

Tabata
Single leg V ups
Star Fish side plank l/r

Freitag, 21. Januar

6 min Warm-Up

Teamworkout

3 AMRAPs of 16 min / 2 min rest

AMRAP A)

Sled Pull 4 Lanes
Sled Push 4 Lanes
SBL 6 Lanes
BBJ 6 Lanes

AMRAP B)

Ski Erg 500 m
40 WB
60 Sit Ups

AMRAP C)

AB 1000 m
20 Box Jumps Over
40 Push Ups

Dienstag, 18. Januar

2 rounds 45 sec. WORK / 15 sec. REST

Air Squats
ROW/SKI
Med Ball Push Press

A)

2 rounds of 2 AMRAPs a 15 min. with 2 min. REST

AMRAP 1 - Open Workout 19.1

19 Wall Balls
19 cal. ROW

AMRAP 2

10 Burpee Box Jumps
10 Single Arm Devil Presses
10 Push ups on DB

B)

Tabata Leg Raises/ Flutter Kicks

Dienstag, 11. Januar - in Teams of 2

Warm up
Rowling

A)

Workout - igyg (TC: 65 min.)

120/100 cal. AB
10 Burpees
100/80 cal. AB
20 Burpees
80/60 cal. AB
30 Burpees
60/40 cal. AB
40 Burpees
40/20 cal. AB
50 Burpees

Directly into 1000m ROW/SKI

8 rounds

1 lane Sled Pull and Push (A)
X rounds 3 Air Squats + 3 Push ups (B)

8 rounds

20 sit ups (A)
X Wall Balls (B)

8 rounds

12 Box Jump Over (A)
X sec./min. Plank hold (B)

Cash out 100 Wall Balls
(Every time you break up do 5 Push ups syn.)

B)

Tabata

Plank 20 sec. / Side plank 10 sec.

Dienstag, 04. Januar

5 min.

5 Burpees
5 Med Ball Thruster
5 Inchworm to Push up

A) "Nash"

EMOM 10

15 syn. Wall Balls

2 min. REST

EMOM 10

10 syn. Burpee Broad Jumps

2 min. REST

EMOM 10

12 cal. ROW A / SKI B

*Skalierung: weniger Wiederholungen, wenn Pausenzeit zu kurz (mind. 10 sec. Pause)

REST: 3 min.

B)

AMRAP (TC: 20 min.)

Start each round with 50 DU/75 SU each Partner

Then (igyg)

10 Push ups
20 Box Jumps
30 air squats
40 sit ups

C) Core

Tabata: (heavy) KB Suitcase Carry r/l (alt. DB)
Plank hold (as long as you can hold with proper form!)

Montag, 27. Dezember

2 rounds

1 min. on cardio machine
30 sec. Shoulder Taps
30 sec. Mountain Climber
30 sec. Inchworm
30 sec. Air squats

A."Burn the Christmas Cookies"

AMRAP 1 for 20 min.

30/24 cal. SKI
12 syn. Sit ups
30/24 cal. ROW
12 syn. Air Squats

AMRAP 2 for 20 min.

20 Burpees
10 syn. Wall Balls
20 Box Jumps
10 syn. Push ups

AMRAP 3 for 20 min.

20 cal. AB
2 lanes syn. SB lunges
2 lanes SLED Push (Sprint)
2 lanes syn. KB FW

B. Core

Tabata:

20 sec. Single leg V-Ups
10 sec. Hollow Hold (opt.)

Directly into 30 Flutter Kicks

Dienstag, 21. Dezember - Team

5 min.

5 Burpees
5 DB Thruster
30 sec. PLANK

A.

WOD - 12 days of Christmas Cardio/ Hyrox (TC: 55 min.)

Buy in 3000m Cardio machine

1 Man Maker

2 Pull Ups or Muscle Ups

3 Devil Presses (2 DB)

4 Double DB Thruster

5 Wall Balls

6 Push ups on DB

7 Burpees

8 DB (2) Box Step Over 22,5/15

9 Box Jumps

10 Sit Ups

11 Pistols

12 Lanes Hurdle Sprint + Sprint

(Perform all movements synchron)

Cash out 3000m Cardio machine

B.

Core Burner

3 rounds

30 sec Hollow Hold directly into
30 sec Superman
30 sec Rest

directly into...

2 rounds

20 Flutter Kicks
10 leg raises

no Rest

Freitag, 17. Dezember

A.

Sprint-Workout

1 min Ski Erg/Row/AB
1 min Exercise
1 min Rest

Exercise:

WB
Situps
DB Snatch
SB Lunges
Man Maker
VUps
Sled Push
Push Ups
BBJ
KB Hold
Sled Pull
Plank
DU/SU
Wall Walk
DB Push Press
KB Swing
Burpee
Air Squats
Box Jumps Over

Dienstag, 14. Dezember - Team

2 min. CARDIO + 1 min. Down Dog Toe Taps + 1 min. Inch Worm Push Ups

A.

For time ( TC: 60 min)

80 cal. SKI

8 rounds:

8 KB Swings
8 Burpees

80 cal. AB

8 rounds _

8 pistols/12 Air squats
8 Box Jump over

80 cal. ROW

8 rounds:

8 sit ups
8 Wall Balls

80 cal. AB

8 rounds:

8 lanes Sled Pull and Push
8 lanes KB Farmers Walk

———————————————————————

In remaining time:

AMRAP

2 Devil Presses syn.
2 Man Maker syn.
20 DU/ 40 SU

B.

2 rounds

30 sec. PLANK
30 sec. Side PLANK l
30 sec. Side PLANK r
30 sec. Back PLANK

1 min. REST between the rounds

Dienstag, 07. Dezember - Team

2 rounds:

1 min. Cardio machine
1 min. slow Burpees
1 min. Samson stretch

A.

IIn Teams of 2

Clock runs 60 min.

Buy in: 2000m row or ski (Partner holds 2 KB)

AMRAP 1

40 Wall Balls
40 Partner Sit Ups
40 Burpee Box Jump over
40 Push Ups

After 30 min.

Buy in: 2000m row or ski (Partner does Plank)

AMRAP 2

8 lanes SLED PUSH
40 cal. Air Bike
40 Air squats syn.
8 lanes Burpee Broad Jumps

Every 5 min. do 5 sync. V-Ups or Leg Raises!

B.

Tabata: DB row in Plank

Dienstag, 07. Dezember - Team

2 rounds:

1 min. Cardio machine
1 min. slow Burpees
1 min. Samson stretch

A.

IIn Teams of 2

Clock runs 60 min.

Buy in: 2000m row or ski (Partner holds 2 KB)

AMRAP 1

40 Wall Balls
40 Partner Sit Ups
40 Burpee Box Jump over
40 Push Ups

After 30 min.

Buy in: 2000m row or ski (Partner does Plank)

AMRAP 2

8 lanes SLED PUSH
40 cal. Air Bike
40 Air squats syn.
8 lanes Burpee Broad Jumps

Every 5 min. do 5 sync. V-Ups or Leg Raises!

B.

Tabata: DB row in Plank

Freitag, 03. Dezember

2 min. Cardio

2 rounds
10 Med Ball Thruster
5 Push ups
3 Burpees

A.

In Teams of 2

10 minutes work / 2 min Rest

1.

Partner A: 250 m Row
Partner B: 10 Burpees

2.

Partner A: 2 Lanes Sled Push
Partner B: 2 Lanes Frog Jump

3.

Partner A: 250 m Ski Erg
Partner B: 25 WB

4.

A 500 m AB
B. 20 SBL

5.

Partner A: 20 KBS
Partner B: 20 Sit Ups

Dienstag, 30. November

2 min. Cardio

2 rounds
10 Med Ball Thruster
5 Push ups
3 Burpees

A.

Teams of 2

For 20 min.

Start with 1500 on a Cardio machine (Ski/ Row) - igyg

AMRAP:

3 Burpee Box Jump Over
6 Air squats/ pistols
9 sit ups

Partner A completes one round, Partner B does 5-10 Wall Balls

REST: 2 min.

B.

Teams of 2

For 20 min.

Start with 350 DU/ 500 SU - igyg

AMRAP:

1 Man Maker
2 Devil Presses
3 Push ups on DB

Partner A completes one round, Partner B hangs on bar

REST: 2 min.

C.

Teams of 2

For 20 min.

Start with 10 lanes Burpee Broad Jumps - igyg

AMRAP:

1 lane sled pull
1 lane sled push
1 lane SB lunges

Partner A completes one round, Partner B does KB Farmers walk

D.

3 rounds

30 sec. Single leg V-ups
30 sec. Flutter Kicks
30 sec. Plank hold

NO REST!

Freitag, 26. November

Running Clock

A. Minute 1-15

250 m Ski Erg
20 WB

B. Minute 16-30

1000 m AB
20 SBL

C. Minute 31-45

250 m Row
20 Burpees

D. Minute 46-60

2 Lanes Hurdle Jump (Single Leg)
2 Lanes Sled Pull

Dienstag, 15. November

1 Tabata (Single under / Down Dog Toe Taps)

Hyrox Workout

Workout in Teams of 3 - Clock runs 60 min. - Every 5 min. do 5 Burpees

A)

Start with: 1300/1000m on a cardio machine - 1 works/ 2 hold a BB

AMRAP

30 Push ups
30 Box Jumps
30 Sit ups

After 20 min.: 1300/1000m on a cardio machine - 1 works / 2 hold a BB

AMRAP

6 lanes SLED Push (KB Farmers Walk)
10-15 Wall Balls syn. (unbroken, go heavy)

After 40 min. 600 DU /1000 SU

AMRAP

12 Devil Press (2 DB)
15 DB Lunges (2 DB)
30 DB Swings (1 DB)

B)

Core:
3 rounds

45 sec. Russian Twists with Plate
45 sec. Plank hold
45 sec. Mountain Climber

Dienstag, 9. November

4 Rounds
30 sec. Cardio machine / 30 sec. Rest

2 Rounds
1 min. Spiderman Stretch (30 sec. Each Side) / 30 sec. Plank Hold

Hyrox Workout

3 x 18 min. WORK with 3 min. REST

A) E1,5MOM

1st: 10-20 Wall Balls (unbroken, Go Heavy if you can with Good quality)
2nd: 5-10 Burpees with Plates

B) AMRAP in Teams of 2

15/12 cal. ROW/SKI (syn.)
1 lane SLED PULL & PUSH (A)
x lanes KB Farmers Walk (B)
20 air Squats/ 10 Pistols (syn.)

C) For Time in Teams of 2

200 Hang DB Snatches alt.
200 Partner sit ups
200 DU / 400 SU

Split as you like
(In remaining Time: Do as Many Push ups as you can in the team)

Freitag, 29. Oktober

Warm Up: 5 min.

Hyrox Workout

2 Rounds in Teams of 2 of:

Amrap 1

Partner A: 4 Lanes Frog Jumps
Partner B: Sit Ups

Amrap 2
A: 2 Lanes Sled Push
B: 2 Lanes Sled Pull

Amrap 3
A: Row
B: 40 Wall Balls

Amrap 4
A: 50 Sandbag Lunges
B: KB Hold/Walk

Amrap 5
A: Ski Erg
B: Burpees

(Every Amrap 5 min / 1 min Rest)

Dienstag, 26. Oktober - Team

2 Rounds (50 sec ON/10 sec OFF)

1st: ski
2nd: Plank Shoulder Taps
3rd: Row
4th: Plank Knee to Elbow

10 sec to switch

A.

In Teams of 2 (TC: 55 min.)

Buy in:

2000m row or ski / Parter holds 2 KB)

AMRAP (igyg)

140 Wall Balls

70 DB Front Stepping Lunges

140 Sit Ups

70 Single Arm DB Thruster

140 DU / or 210 SU

70 Single Arm Snatches

140/70 Cal Airbike

70 Push Ups on DB

14 lanes Burpee Broad Jumps

Every 5 min. do 5 sync. V-Ups or Leg Raises

Dienstag, 19. Oktober - Team

1 min Sinle Unders

1 min Box Step Ups

1 min Plank

1 min (30/30sec) Spiderman Stretch

1 min Shoulder Dislocates

A.

8 min AMRAP A&D

1 lane Sled Push

x lanes Shuffle Sprint

2 lanes Farmers Walk sync.

2 min rest

B.

8 min AMRAP B&E

200/150 m ski

x m row

10 SitUps sync.

2 min rest

C.

8 min AMRAP C&F

3 Burpee Box Jump Over

x DU or SU

10 Wall Balls sync.

2 min rest

D.

8 min AMRAP D&G

20 Air Squats

x Push Ups

5 Burpees sync.

G.

Core

3 Rounds: 40 sec work / 20 sec rest

Plank with Hip Dips
Leg Raises

Home Workouts aus dem Lockdown

Freitag, 21. Mai

5 min.

20 Jumping Jacks + 5 Push Ups + 5/5 Lunges + 10 Sit Ups

A.

20 min. EMOM

1st: 1st: 8-10 TTB / HKR
2nd: 8-10 Box Jumps or Step Ups
3rd: 30-50 DU/SU
4th: 5-10 Pull Ups or Ring Rows
5th: rest

B.

12 min AMRAP

5 Hang Power Clean
5 Burpees over Bar
5 Wall Balls

C.

Tabata

Barbell Biceps Curls

Montag, 17. Mai

3 Rounds of

3 Inchworm Push Ups + 6 Burpees + 9 Air Squats + 12 Jumping Lunges

A.

4 Sets of

Strict Handstand Push Ups x 4 Reps

followed by

4 Sets of

Kipping Handstand Push Ups x 4 Reps

B.

Four Rounds for time of:

30 Double Unders
3 Handstand Push Ups
30 Sit Ups Toes to Bar

C.

3 Sets of

8 Pull Ups
45 Hollow Rock

Sonntag, 16. Mai

Restday

Samstag, 15. Mai

5 min of Cardio

10 min to work on your mobility weaknesses

A.

30 min EMOM

1st: 6 Burpee Box Jumps overs

2nd: 7 Toes to Bar

3rd: 8 Push Ups

4th: 9 V-Ups

5th: 50 m sprint (2x25m to get back to your workout zone)

B.

4 Sets of

8 Chin ups (Klimmzüge mit Untergriff)
8 Dips

rest as needed

Freitag, 14. Mai

3 minutes of Cardio

2 Rounds: 5 Pull Ups + 5 Push Ups + 30 sec Plank + 10 Cossack Squats

A.

5 Rounds for time

5 Muscle Ups (sc. Pull Ups)
10 Box Jumps or Step Ups
20m Walking Lunges
400m run

B.

3 Sets of

8 strict leg raises
8 Glute Bridges

rest as needed

Donnerstag, 13. Mai

Vatertag

(am heutigen Workout darf nur mit Equipment teilgenommen werden - ansonsten Restday!)

Mittwoch, 12. Mai

3 minutes of Cardio

3 Rounds: 10 Air Squats + 5 Inchworm Push Ups + 3 Burpees

2 Rounds: 10 Jumping Lunges + 5 Pull Ups

A.

10 Rounds of (scaled: 5-7 Rounds)

30 Air Squats
20 Sit Ups
10 Burpees
5 m Handstand Walk (scaled: 2 Wall Walks)

Dienstag, 11. Mai

3 Rounds

5 Pull Ups + 5 Push Ups + 10 Lunges + 10 Cossack Squats

A.

Four Sets of:

max. reps Handstand Push Ups or Push Ups
rest as needed

B.

14 min EMOM

10 Jumping Air Squats + 4 Burpees (Deadlift @ 30-35% of 1RM)

C.

Every 3min. for 9 min. (3 Sets)

8 Single Leg Glute Bridges each leg

8 External Oblique Opener

Montag, 10. Mai

2 Rounds

15 Air Squats + 10 Sit Ups + 5 Inchworm Push Ups

2 Rounds

10 Lunges + 6 Cossack Squats

2 min Hold in Deep Squat Position

A.

Every 2:30 min. for 15 min (6 Sets)

Front Squat

10 alt. Pistols
10 Toes to Bar or 15 V-Ups

B.

Annie

For time

50-40-30-20-10

Double Unders
Sit Ups

C.

Four Sets of

8 Pull Ups (strict)
20 Face Pulls

Rest as needed

Sonntag, 9. Mai

Muttertag - Rest Day

Samstag, 8. Mai

3 min. of Cardio

then 3 Rounds

8 Air Squats + 6 Cossack Squats + 4 Pike Push Ups + 2 Pull Ups

A.

Every 3 min for 15 min. (5 Sets)

30 sec max reps Push Ups

B.

For time

400 Double Unders

Every time y break perform

5 Burpees
5 Pull Ups

C.

1 Tabata

V-Ups

Freitag, 7. Mai

3 min. of Cardio

then 5 Rounds

8 Air Squats + 6 Lunges + 4 Burpees + 2 Pull Ups

then:

10 Cossack Squats
10 Push Ups
2 Wall Walks

A.

In 12 min. build up to:

Handstand Push Ups x 5 heavy reps (or a set of 5 unbroken Wall Walks)

B.

Every 2:30 min for 15 min. (6 Sets)

Pistols x 10-20 reps

C.

Three Sets of

8 Pull Ups
30 sec max reps Push Ups
1 min Plank Hold

Donnerstag, 6. Mai

Restday

Mittwoch, 5. Mai

4 min. of Cardio

then 3 Rounds

5 Sit Ups + 20 Jumping Jacks + 5 Inchworm Push Ups

5 min of Mobility for Ankle and Lower Back

A.

10 Rounds of

400 m run or 600m ski or 700 m row

40 Double Unders

10 Toes to Bar

D.

Mobility

2 min. in deep Squat
2 min. Couch Stretch (each side)

Dienstag, 4. Mai

5 min. of Cardio

then 3 Rounds

5 Push Ups + 5 Burpees + 5 Pull Ups + 15 Air Squats

With empty Barbell:

A.

30 min EMOM

2 Muscle Ups (or strict Pull Ups) + 2 Handstand Push Ups

C.

Every 2:30 min for 10 min (4 Sets)

10-20 Push Ups + 20 Sit Ups

D.

Walking Lunges x 100 alt. steps

Montag, 3. Mai

4 Rounds

10 Single Leg Glute Bridges + 10 External Oblique Opener (Prayer Version) + 5 Inchworm Push Ups

A.

Every 3 min for 15 min.

Position Deadlift (Stop for 4 sec. below the knees + 4 sec above the knees in up and down movement!)

2 Lanes Triple Broad Jump
20 Superman (Tension in Glutes not Lower Back)

B.

30 Rounds of

1 Strict Pull Up or Muscle Up

2 High Box Jumps or Stair Jumps

C.

3 Rounds of

8 Strict Toes to Bar or Hanging Knee Raises

20 Single Arm Bottle Press in kneeling Position (each side)

Sonntag, 2. Mai

Restday

Samstag, 1. Mai

CrossFit Bad Marienberg feiert heute 6 Monate Berufsverbot unbroken und Solidarität.

Hoch die Tassen!

Freitag, 30. April

4 Rounds

3 Inchworm Push Ups + 6 Cossack Squats + 9 Sit Ups + 12 Ring Rows

5 min. of Mobility for Ankle & Shoulder

A.

4 Rounds of

40 Double Under
20 Toes to Bar
10 Push Ups + Jump on Box

B.

30 Rounds of

1 Burpee

2 Pistols

3 strict Pull Ups

Donnerstag, 29. April

Rest Day

Mittwoch, 28. April

3 Rounds

10 Air Squats + 6 Cossack Squats + 3 Inchworm Push Ups

2 Rounds

10 Front Stepping Lunges + 5 Pull Ups

Mobility

1 min Couch Stretch each side
1 min in deep Squat Position

A.

Every 2 min. for 8 min. (4 Sets)

6-8 Single Leg Glute Bridges each side

B.

Every 2 min. for 16 min. (8 Sets)

10 Pistols

C.

Three Sets (not for time!)

8-10 Pull Ups
30 sec V-Ups

rest as needed

Dienstag, 27. April

4 Rounds of

4 Inchworm Push Ups
8 Ring Rows
4 Squats
8 External Oblique (Prayer Version)

With empty Barbell:

(Nach jeder Reihe kurz durchatmen und Hantelstange ablegen)

A.

work up to training weight for 5 Sumo Deadlift

in 15 min.

B.

Strength

Every 3 min. for 15 min. (5 Sets)

8-10 Pull Ups
8-10 Dips

C.

For time

80 Sit Ups
40 Push Ups
60 Thruster (2 Water Bottles)
30 Pull Ups
40 Burpees
15 Toes To Bar

Montag, 26. April

5 Rounds of

8 Air Squats
6 Lunges
4 Burpees
2 Pull Ups

Mobility/Dehnen: unterer Rücken, hinterer Oberschenkel und Sprunggelenk

A.

For time

30-20-10-5

Broad Jumps (Ziel: 2m pro Sprung, macht euch Markierungen auf dem Boden, die euch herausfordern!)
Inchworm Push Ups

B.

4 Sets (not for time)

12 V-Ups
8 Strict supinated Pull Ups

rest as needed

Sonntag, 25. April

Rest Day

Samstag, 24. April

4 Rounds of

10 Single Leg Glute Bridges (each leg)
10 External Oblique Opener
5 Inchworm Push Ups
10 Ring Rows

A.

Every 3 min for 15 min. (5 Sets)

40 sec for max reps Push Ups
2 Lanes of Triple Broad Jump

B.

4 Rounds for time

600m run
30 Side Kick Throughs
20 Sit Ups
10 Pull Ups

-rest 2 min after each round-

C.

3 Rounds of

2 unbroken Wall Walks
8 strict Toes to Bar or Hanging Knee Raises
60 sec. Plank

rest as needed

Freitag, 23. April

400m run, then

4 Rounds of

10 Air Squats
5 Inchworm Push Ups
10 Ring Rows
5 Push Ups

A.

For time

200m run

1 Round of: 5 Pull Ups / 10 Push Ups / 15 Air Squts

400m run

2 Rounds of: 5 Pull Ups / 10 Push Ups / 15 Air Squts

600m run

4 Rounds of: 5 Pull Ups / 10 Push Ups / 15 Air Squts

800m run

3 Rounds of: 5 Pull Ups / 10 Push Ups / 15 Air Squts

1000m run

5 Rounds of: 5 Pull Ups / 10 Push Ups / 15 Air Squts

B.

3 Rounds of

12 V-Ups
45 sec. Plank Hold

Donnerstag, 22. April

Rest Day

Mittwoch, 21. April

4 Rounds of

10 Air Squats
5 Inchworm Push Ups
20 Jumping Jacks
5 Push Ups

5 min. of Mobility for Ankle and Shoulder

A.

32 min EMOM (8 Rounds)

1st: 40 Double Unders (scaled Single Unders or Jumping Jacks)
2nd: 8 Toes to Bar (sc. 15 Sit Ups)
3rd: 8 Box Jump Overs (24/20`), or 2 Lanes Triple Broad Jumps
4th: 4 Handstand Push Ups

Dienstag, 20. April

4 Rounds of

5 Push Ups
10 Leg Raises
5 Air Squats
10 Ring Rows

A.

20 min AMRAP

20 alt. Front Stepping Lunges

6 Pull Ups

3 Wall Walks

B.

3 Rounds for time:

20 Bottle Thruster

30 Sit Ups

40 Double Unders or Jumping Jacks

Montag, 19. April

4 Rounds of

5 Single Leg Glute Bridges (each leg)
10 Leg Raises
5 Squat Jumps (5 sec in lowering phase, explosive jump)
10 Ring Rows

A.

15 min AMRAP:

3 High Box Jumps (30/24`) or high Stair Jumps
6 Burpees
9 Toes to Bar (scaled: V-Ups)

B.

15 min AMRAP:

1-2-3-4-5-6-7-8-9-10-11-...

Handstand Push Ups or Pike Push Ups

Finish each round with 30 High Knee Runs

Sonntag, 18. April

Rest Day

Samstag, 17. April

4 Rounds of

5 Inchworm Push Ups
10 Air Squats
5 Cossack Squats (each side)
10 Doorframe Rows

A.

Every 3 min. for 12 min. (4 Sets)

1 Set all out Push Ups

B.

Three Sets of:

8 strict Pull Ups
8 Dips

C.

15 min EMOM:

1st: 15 Sit Ups
2nd: 10 Box Jumps
3rd: 5 strict Toes to Bar

Freitag, 16. April

Warm Up:

4 Rounds of

10 Leg Raises
5 Inchworm Push Ups
10 Wall Squats

5 min. Mobility for Squat & Ankle

A.

Every 30sec. for 10 min. (20 Sets)

Complex: 1 very slow Air Squat with 3 sec rest at bottem + 1 Air Squat with double bounce at bottem + 1 Squat Jump

(perfect form!)

B.

For time:

10-9-8-7-6-5-4-3-2-1

Toes to Bar (scaled: sit ups x 2 or weighted sit ups)

1-2-3-4-5-6-7-8-9-10

High Box Jumps (30"/ 24")

C.

For time:

10-9-8-7-6-5-4-3-2-1

V-Ups
Push Ups

Donnerstag, 15. April

Rest Day

Mittwoch, 14. April

400 m run

then: 4 Rounds of

10 Leg Raises
5 Inchworm Push Ups
40 Single Unders or Jumping Jacks

5 min Mobility for Shoulder & Ankle

A.

5 Sets of

8-12 Kipping Handstand Push Ups (scale challenging)

2min./Set

B.

4 Sets of

8 Strict Handstand Push Ups (scale as needed)

2min./Set

C.

400 m run

then 4 Rounds of

8 strict Pull Ups
8 Burpees

200 m sprint

Dienstag, 13. April

4 Rounds of

10 Air Squats
5 Inchworm Push Ups
20 Jumping Jacks
10 Superman

With empty Barbell:

10 Bottle Deadlift / 10 Bottle Front Rows / 10 Bottle Front Squat
10 Bottle Press / 10 Bottle Front Rows / 5 Bottle Thruster
10 Bottle Deadlift / 10 Bottle Front Rows / 5 Bottle Thruster

(Nach jeder Reihe kurz durchatmen und ablegen)

A.

28 min EMOM (7 Rounds)

1st: 35 Jumping Jacks
2nd: 16 Thruster (Use 2 Plastic Bottles)
3rd: 8 Burpees Jump over 1m (draw 2 lines 1m apart, and do each Burpee behind the line and jump 1m behind the second line)
4th: 16 Push Ups

(Reduce reps if u can´t keep up, but keep it challengeing!)

Wir empfehlen die App "WOD Timer".

Montag, 12. April

2 Rounds of

15 Air Squats / 10 Push Ups / 5 Pull Ups or 10 Ring Rows

3 Rounds of

10 Lunges / 5 Inchworm Push Ups

Do 5 min mobility for ankle and shoulder!

A.

Every 2 min for 10 min. (45 Sets)

5 Sets of

4 heavy scaled hanstand push ups
2 lanes of triple broad jump

B.

Every 2:30 for 12:30 (5 Sets)

16 alternating pistols (scale with box or heel if necessary)

C.

Every 2:30 for 10 min. (4 Sets)

8 Chin Ups (Klimmzüge mit Untergriff)
30 sec. V-Ups

Sonntag, 11. April

Rest Day

Samstag, 10. April

Warm Up:

4 Rounds of

5 Sit Ups
20 Jumping Jacks
5 Inchworm Push Ups

5 min of Mobility for Abs and Ankle

Workout

For time

180 Sit Ups
EMOM perform 5 Burpees (Ap Empfehlung: WOD Timer)

Assessory Excercises

3 Rounds of

20 Side Raises (use 2 Plastic Bottles
10 Kneeling Bottle Shoulder Press (each side)

Freitag, 9. April

Warm Up:

3 Rounds of

5 Push Ups
10 Lunges
5 Kneeling Single Arm Bottle Shoulder Press
10 Cossack Squats (each side)

5 min of Mobility for Squat

Workout I

4 Rounds of for time

30 Air Squats
5 Burpees

Strength I

do 4 Rounds of

10 Pull Ups or 20 Towel Rows
15 Triceps Dips (Couch, Bettkante, Stuhl, o.Ä.)

Workout II

4 Rounds of

400 m run
40 Front Stepping Lunges

Donnerstag, 8. April

Rest Day

Mittwoch, 7. April

Warm Up:

3 Rounds of

10 Leg Raises
10 Superman
10 Squat Jumps
10 Doorframe Rows

3 min. Stretching:

Lat
Lower Back

Workout

For time:

90 Jumping Jacks
60 Bent over Rows (with two water bottles or 1 beer crate)
30 V-Ups

80 Jumping Jacks
50 Bent over Rows (with two water bottles or 1 beer crate)
20 V-Ups

70 Jumping Jacks
50 Bent over Rows (with two water bottles or 1 beer crate)
10 V-Ups

60 Jumping Jacks
40 Bent over Rows (with two water bottles or 1 beer crate)
5 V-Ups

Additional Work

do 3 Rounds of

20 Biceps Curls (with two water bottles or 1 beer crate)
45 sec Plank Hold

Dienstag, 6. April

Warm Up:

3 Rounds of

10 Air Squats
5 Inchworm Push Ups
10 Squat Jumps
5 Sit Ups

5 min. Stretching:

Sprunggelenk
Wade
Hinterer Oberschenkel
Unterer Rücken

Strength

Every 4 min for 20 min

10 Broad Jumps / or 20m of Broad Jumps
35 sec for max Reps Push Ups

Additional work

3 Sets of

15 V-Ups
30 sec rest
45 sec Plank Hold
30 sec rest
20 Superman
30 sec rest

Montag, 5. April

Warm Up:

3 Rounds of

10 Sit Ups
5 Inchworm Push Ups
10 Air Squats
5 Burpees

Do 5 min. Mobility for Shoulder and Lower Back

Workout

50 Rounds for time

1 Handstand Push Up or Push Up
2 Sit Ups
3 Burpees

Skaliere Dir das Workout, indem Du weniger Runden absolvierst.

CrossFit Bad Marienberg

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