Engine Training

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

  1. Sled Push 
  2. Air Bike without legs
  3. Wall Balls
  4. Sandbag reverse lunges
  5. Sled Pull
  6. Box Jumps 
  7. 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

  1. Hollow Hold
  2. Slow Tuck Ups
  3. Leg raises in and out
  4. 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:

  1. Wall Balls
  2. Situps 
  3. DB Snatch
  4. SB Lunges 
  5. Man Maker
  6. V-Ups
  7. Sled Push
  8. Push Ups
  9. BBJ
  10. KB Hold
  11. Sled Pull
  12. DU/SU
  13. DB Push Press
  14. KB Swing
  15. Burpee
  16. 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:

  1. Wallballs
  2. Situps 
  3. DB Snatch
  4. SB Lunges 
  5. Man Maker
  6. V-Ups
  7. Sled Push
  8. Push Ups
  9. Burpee Broad Jumps
  10. KBW
  11. Sled Pull
  12. Plank
  13. DU/SU
  14. Wall Walk
  15. DB Push Press
  16. KB Swing
  17. Burpee
  18. 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:

  1. WB
  2. Situps 
  3. DB Snatch
  4. SB Lunges 
  5. Man Maker
  6. VUps
  7. Sled Push
  8. Push Ups
  9. BBJ
  10. KB Hold
  11. Sled Pull
  12. Plank
  13. DU/SU
  14. Wall Walk
  15. DB Push Press
  16. KB Swing
  17. Burpee
  18. Air Squats 
  19. 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

 

  1. 400 m run + max Cal. Ski
  2. 400 m run + max reps Wall Balls
  3. 400 m run + max Cal Row
  4. 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:

  1. WB
  2. Situps 
  3. DB Snatch
  4. SB Lunges 
  5. Man Maker
  6. VUps
  7. Sled Push
  8. Push Ups
  9. BBJ
  10. KBW
  11. Sled Pull
  12. Plank
  13. DU/SU
  14. Wall Walk
  15. DB Push Press
  16. KB Swing
  17. Burpee
  18. Air Squats 
  19. 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

 

  1. Tabata: (heavy) KB Suitcase Carry r/l (alt. DB)
     
  2. 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:

  1. WB
  2. Situps 
  3. DB Snatch
  4. SB Lunges 
  5. Man Maker
  6. VUps
  7. Sled Push
  8. Push Ups
  9. BBJ
  10. KB Hold
  11. Sled Pull
  12. Plank
  13. DU/SU
  14. Wall Walk
  15. DB Push Press
  16. KB Swing
  17. Burpee
  18. Air Squats 
  19. 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

-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

powered by Atlas Sport


Vor der Heeg 3
56470 Bad Marienberg (Eichenstruth)
Tel.: +49 177-7240851
info@crossfit-badmarienberg.de

Druckversion | Sitemap
©mps-grafik & training