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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.

Wednesday, Apr 17, 2024


Part A
Every 2:00 (5 sets)
5 Snatch Push Press + 1 Snatch Balance (Don’t exceed 70% of 1RM Snatch)


Part B
"Isabell"


30 reps for time of:
• Snatch (60/42,5kg)

TC 8 min


ENDURANCE
Partner: You go, I go

6 rounds each (switch after each rd)
15/12 cal Cardio
5 Double Dumbbell Thrusters (2x22,5/15kg)
8 Burpee Box Jump Overs (60/50cm)

TC 30 min


Tuesday, Apr 16, 2024


Part A
40 alternating shoulder taps *
– Advanced: Wall-facing handstand shoulder taps
– Intermediate: Pike shoulder taps (feet to wall)
– Beginner: Plank shoulder taps

* EMOM: 5 T2B strict - start with T2B

TC: 6 min


Part B
3 rounds for time with a partner:
40 toes-to-bars
12 wall walks
– One athlete works at a time.

TC: 15 min


Monday, Apr 15, 2024


Part A
EMOM 12

odd: 3/3 weighted pistols
even: 8 Ring Push ups


Part B
6 rounds for time
250/200m Row OR Skierg OR 750/600m Airbike (switch after 2 rounds)
10 alternating single-leg squats

TC 12 min


Sunday, Apr 14, 2024


ENDURANCE
10 x Every 3:00

Odd:
100m Run
20 lunges with Dumbbells
10 Dual Dumbbell Box Step Overs (60/50cm)

Even:
100m Run
15 Push-ups
5 Dual Dumbbell Shoulder to Overhead


(2 x 22,5/15kg)
*time cap of 2:30 to complete work


Saturday, Apr 13, 2024


Part A
EMOM 12:
min 1: 5/5 bulgarian split squats with DBs
min 2: 50 sec KB/DB OH Hold right arm (AHAP)
min 3: 50 sec KB/DB OH Hold left arm (AHAP)


Part B
HAPPY BIRTHDAY, Günther!

AMRAP 13

4 Double DB Devil Presses (2 x 22,5/15kg)
13 Box Jump Overs (60/50cm)
40 0m Run


Friday, Apr 12, 2024


Part A
Take 10-15 min to practice pull-ups. Athletes can work on modified strict, strict, kipping, butterfly, chest to bar...choose a level you'd like to work on and improve.

Part B
For time

2 Rounds:
20 Strict Chin Ups
40 Bench Dips
60 Med Ball Sit ups (9/6kg)

TC 15 min


Thursday, Apr 11, 2024


Part A
Every 1:00 (10:00)
Odd Minutes: 10 Deadlifts @moderate weight - maintain quality
Even Minutes: 15 weighted V-ups


Part B
5 sets for time

16 Dumbbell Front Rack Lunge (22,5/15kg)
12 Dumbbell Front Squats (22,5/15kg)

-rest 2:00 between sets-


TC each set 4 min


Wednesday, Apr 10, 2024


Part A
Every 2:00 (5 sets) Muscle Cleans + Shoulder Press
10+10
8+8
6+6
4+4
2+2
* Sets are completed unbroken, with the focus being on form and consistency. Build in weight across sets without going over 65% of 1RM Power Clean.


Part B
For Time:

25 Burpee to target
50/40 Calorie Row OR Ski Or Airbike
25 Burpee to target

TC 10 min


ENDURANCE
Teams of 2
4000/3500/3000m (mm/mf/ff) row
50 synchro burpees
12000/10500/9000m assault bike

TC 40min

*split distances however team decides.


Tuesday, Apr 9, 2024


Part A
Take 15 min to practice Rope Climbs
Advanced athletes can practice legless or L-sit rope climbs

* Coaching videos with scaling options are provided in the coach notes.


Part B
EMOM 15

1: 1-3 Rope Climbs
2: 3 Wall Walks
3: 15/12 cal Airbike




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