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Workout Of The Day

Hier findest du unsere Workouts nach Tagen sortiert. So kannst du dir schon vorab ansehen, was dich in unseren Stunden erwartet! Du findest unsere Workouts ab sofort auch in der SugarWOD App (iOS / Android) und mittels „WODs“ Button links unten auf unserer Homepage.

Tuesday, May 17, 2022


Part A
= warm up for B

Part B
3 rds for time

25 wbs (9/6kg)
20m walking lunges

rest 3 min

then 3 rds for time

20 wbs (9/6kg)
10m goblet walking lunges (22,5/15kg)


Core
EMOM15

- 7 single arm DB/KB sit up left
- 7 single arm DB/KB sit up right
- 10 standing banded pallof press (2121) - right side
- 10 standing banded pallof press (2121) - left side
- 40 sec plank (weighted)


Front Squat 3RM
Find your 3 RM Front Squat:

Lunges mania
E2MOM x 5
15 m DB/KB front rack walking lunges


Monday, May 16, 2022


Part A
Take 12 min to work up to a heavy

power snatch


Part B
30 Power Snatch For Time:

AMRAP in 90"
8 burpees
20 Double Unders (= 20 SUs)
Max Rep Power Snatch (42,5/30kg)
-Rest 90" between sets-

*Workout is finished when the athlete has completed 30 Power Snatch total

TC 18 min


Sunday, May 15, 2022


Murph-Prep
for time - TC 40 min

800 - 600 - 400 - 600 - 800 m run
after each run:
4-3-2-3-4
rounds of "STRICT Cindy" (*)

(* 1 round of " STRICT Cindy"=)
5 strict pull ups
10 push ups
15 airsquats


Saturday, May 14, 2022


Part A
Practice HSPU for 15 min

Part B
For time

400m Run
20 Handstand Push- ups
40 1 arm DB OH Lunges (22,5/15kg)
400m Run
40 1 arm DB OH Lunges (22,5/15kg)
20 Handstand Push- ups
400m Run

TC 20 min


Friday, May 13, 2022


Part A
E2MOM for 5 sets

5 front squats @65% of 1 RM


Part B
AMRAP16

200m Run
18 Wall Balls (9/6kg)
-rest 30 seconds after each round-


Re-Test
max reps strict Pull ups in 3 minutes

australian pull up
E2MOM x 6
5-8 wide grip australian pull up (3131)


pump
8 rounds 30"on/30"off
bent over row (empty barbell)


Thursday, May 12, 2022


Part A
EMOM10

2 x push press @75% of 1RM


Part B
3 rounds for time

21 Right Arm Dumbbell Shoulder to Overhead (22,5/15kg)
21 Ring Rows
21 Left Arm Dumbbell Shoulder to Overhead (22,5/15kg)
21 Ring Rows

TC 15 min


Wednesday, May 11, 2022


Clean 10x1
1 Squat Clean x 10 sets @75% of 1RM Clean

* Complete 1 set every minute for 10 minutes *


Part B
50 Double-Unders
50 SitUps
10 Power Cleans (60/40kg)
40 Double-Unders
40 Situps
8 Power Cleans (60/40kg)
30 Double-Unders
30 Situps
6 Power Cleans (60/40kg)
20 Double-Unders
20 situps
4 Power Cleans (60/40kg)
10 Double-Unders
10 Situps
2 Power Cleans (60/40kg)

TC: 15 min


ENDURANCE
2 rounds for time

800m run
10 burpees
20 KB swings (24/16kg)
10 KB goblet squats (24/16kg)
20 OH plate walking lunges (20/15kg)
800m run
10 OH plate walking lunges (20/15kg)
20 KB goblet squats (24/16kg)
10 KB swings (24/16kg)
20 burpees

TC 35 min


Tuesday, May 10, 2022


Part A
EMOM 15:

1: 5 deficit push ups
2: 5 inverted ring rows
3: 20 sec. L-sit hang


Part B
In 20 min perform

buy in: 30 burpees to target

in the remaining time AMRAP:

10 DB Snatches (22,5/15kg)
5/5 single DB thrusters (22,5/15kg)
10 single DB devil presses (22,5/15kg)


Pull up
E2MOM x 5
5 negativ Pull ups (3 sec.)


DB row
E2MOM x 6
6/6 Three Point DB row


Accessory
EMOM 4
8 preacher biceps curls (2121)




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