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

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

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.