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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, Mar 19, 2024


Part A
5 sets of 2 Deadlifts @85% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *


Part B
For time

3 Rounds
15 Deadlifts (80/55kg)
15 Burpee Over Bar

TC 9 min


Monday, Mar 18, 2024


Part A
5 sets of 2 Bench Press @85% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *


Part B
3 sets for time

12/10 Calorie
15 Shoulder to Overhead (42,5/30kg)
15 Toes to Bar
15 Shoulder to Overhead
12/10 Calorie

-Rest 2:00 between sets-

TC each set: 5 min


Sunday, Mar 17, 2024


ENDURANCE
Every 2 min for 8 min each station

Station 1:
200m run
max reps WBS (9/6kg)

rest 2 min

Station 2:
200m run
max reps wallwalks

rest 2 min

Station 3:
200m run
max reps burpee box jump overs (60/50cm)

rest 2 min

Station 4:
200m run
max reps 1 arm DB-OH lunges (22,5/15kg)

Please log max reps of each station!


Saturday, Mar 16, 2024


Part A
Practice Pullups strict/kippping/neg/C2B
for 10-12 min

then

work up to your 2nd workout weight
Thruster


Part B
Open 24.3

All for time:

5 rounds of:
10 thrusters, weight 1
10 chest-to-bar pull-ups

Rest 1 minute, then:

5 rounds of:
7 thrusters, weight 2
7 bar muscle-ups

Time cap: 15 minutes

♀ 65, 95 lb (29, 43 kg)
♂ 95, 135 lb (43, 61 kg)

Official scorecard and details on other divisions can be found here: https://bit.ly/3vfeUev


Friday, Mar 15, 2024


Part A
EMOM10

odd: 5 T2B strict
even: 40" Superman hold


then work up to your workout weight hang power clean


Part B
For time

21-15-9

T2B
Hang Power Cleans (50/35kg)
Bar Facing Burpees

TC 15 min


Thursday, Mar 14, 2024


Part A
E2MOM for 6 sets

3 Overhead Squats


Part B
For Time:
100 Air Squats
1000m Run
100 Air Squats

TC 18 min


Wednesday, Mar 13, 2024


Part A
Every 1:00 for 5 minutes:
5 Bench Press at 60% of 1RM


Part B
For time

30-24-18-12-6
Calorie (Female calories: 24-20-14-10-5)
Defict Push ups (2x 20kg/10kg Plate)

TC 16 min


ENDURANCE
For time

50 cal Cardio (Airbike, Row, Ski)
50 pushups
50 cal Cardio
50 Kettlebell Swings (24/16kg)
50 cal Cardio
50 Box Jumps (60/50cm)
50 cal Cardio
50 Burpees
50 cal Cardio
50 air squats
50 cal Cardio

* alternate cardio machines (each machine twice)

TC 40 min


Tuesday, Mar 12, 2024


Part A
Every 1:00 for 8 minutes:
2 Power Snatches between 60-75% of 1RM
* Can drop the bar and reset between reps
* Can build across sets, but should not exceed 75% of 1RM


Part B
5 Rounds for time

50 Double Unders
8 Double Dumbbell Snatches (2x15/10kg)

TC 10 min




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