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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.

Monday, Aug 15, 2022


Part A
1RM Squat Snatch
10-12 minutes

* rest as needed between lifts *


Part B
"Top Gun"

in teams of 2

10 rounds each partner (switch after each round)
10 Dumbbell Bench Press (2x22,5/15kg)
7 Toes to Bar

TC 20 min


Sunday, Aug 14, 2022


ENDURANCE
4 sets:
1 set = 3 rounds of
12/10 Calorie Row/Skierg/Airbike/200m run*
10 Burpee Box Jump Overs (60/50cm)

(*switch cardio after each set)

- rest 3 min between sets-

TC 45 min


Saturday, Aug 13, 2022


Eva
5 rounds for time of:
• 800m run
• 30 Kettlebell Swing 24/16kg
• 30 pull-ups

TC 45 min


Friday, Aug 12, 2022


Part A
EMOM 12

odd: 3-5 strict HSPU
even: 3-5 strict pull ups


Part B
The Lorax

7 rounds
Minute 1: 20 Wall Balls (9/6kg)
Minute 2: 12 Handstand Push-ups
Minute 3: 20 Alternating V-ups


Pull A
Every 90 sec. for 6 rounds
3-4 Chin ups


Bent over row
10/8/6/6
double DB/KB bent over row

rest 90 sec.


Accessory
4 sets
10 superband pull downs
10 superband biceps curls


Thursday, Aug 11, 2022


Part A
practice Double Unders for 10-12 min

Part B
3 sets:
50 Double Unders
12 Dumbbell Deadlifts (22,5/15kg)
9 Dumbbell Hang Power Cleans
6 Dumbbell Shoulder to Overhead

-Rest 1 min-

1 set:
150 Double Unders
36 Dumbbell Deadlifts (22,5/15kg)
27 Dumbbell Hang Power Clean
18 Dumbbell Shoulder to Overhead

TC 18 min


Wednesday, Aug 10, 2022


Part A
E2MOM x 5

1 snatch high pull
+
2 power snatches


Part B
Teams of 3
10 sets: (each)
12/10 Calorie Assault Bike (reset to 0 when partners switch)
6 Power Snatch (42,5/30kg)
(Partner A does 1 round followed immediately by Partners B and C - bike is always occupied)

Score is total time after last Partner completed the 10th round.

TC 22min


ENDURANCE
Partner Workout:
400/350/300 (mm/mf/ff) cal Calorie row or ski erg*
then

*Partner Must Hold 2x24/16kg in farmers hold
*Switch as desired

-- EVERY 4 min perform 10 synchro 1-arm-DB-Devil Presses (22,5/15kg) --

TC 40 min


Tuesday, Aug 9, 2022


Part A
EMOM12

odd: 20 sec L-Sit hang
even: 10 floor presses (barbell)


Part B
3 rounds for time

30/24 cal cardio
20 t2b
10 burpees

TC 15 min


New Cycle --- Pull
Get better at pulling exercises in the next six weeks

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)


Monday, Aug 8, 2022


Part A
EMOM x 10
2 Thruster

work up to a heavy double


Part B
DANIEL

For Time
50 Pull-ups
400m Run
21 Thrusters (42,5/30kg)
800m Run
21 Thrusters (42,5/30kg)
400m Run
50 Pull-ups

TC 22 min




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CrossFit  ARCADIUM

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2340 Mödling

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