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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.

Saturday, Apr 27, 2024


Part A
“Gwen”
15-12-9 Clean and Jerk (for Load)
Every 4:00, complete 1 set

* ⚠️Touch and go⚠️ at the floor only. Even a re-grip off the floor is a foul. No dumping. Use the same load for each set.
* For clarification, the 15s start at minute 0, the 12s start at minute 4, and the 9s start at minute 8.

Part B
For time

100 Burpee Box Jump Overs (60/50cm)

TC 15 min

Friday, Apr 26, 2024


Part A
EMOM12:
odd: 20" ring support hold + 20" bottom of the dip hold
even: 3-5 strict pull ups 3" neg

Part B
For time:
50-40-30
Wall-ball shots (9/6kg)
5-4-3
pull-ups strict
ring dips

TC 15 min

Thursday, Apr 25, 2024


Part A
EMOM12
1: 5 T2B strict
2: 30m Offset Overhead Farmer Carry (left overhead/right farmer hold)
3: 30m Offset Overhead Farmer Carry (right overhead/left farmer hold)

Part B
5 sets: for time -

10/8 Calorie
10 T2B
10/8 Calorie
10 V-Ups

-- rest 1:1 --

TC each set: 2:30 min

Wednesday, Apr 24, 2024


Part A
Every 3:00 (5 sets)
3 Squat Snatch + 5 Overhead Squats
-Touch and Go. Build in weight, don’t exceed 65% of Snatch 1RM.

Part B
8:00 AMRAP

200 Double Unders
20 Dumbbell Farmer Carry Lunge (2x22,5/15kg)
20 Dumbbell Front Rack Lunge (2x22,5/15kg)
10/10 Single Arm Dumbbell Overhead Lunge (2x22,5/15kg)

ENDURANCE
10 Rounds for time

300/250m Row OR Skierg OR 18/15cal Airbike
10 Burpee Box Jump Over (60/50cm)
10 Dumbbell Snatches (22,5/15kg)

TC 35 min

Tuesday, Apr 23, 2024


Part A
EMOM10

1: 8 DB Z-Press 2" neg
2: 8 BB Hip Thrusts 2"neg

Part B
For time

In Teams of 2 (1:1)

50-40-30-20-10 Calorie Air Bike/Skierg/Row
*40-32-24-16-8 Women's Calories

TC 22 min

Monday, Apr 22, 2024




Liebe Community, am Sonntag, 26.5.2024 werden wir - einen Tag vor dem Memorial Day - traditionellerweise das Hero-Wod "Murph" durchführen! Im Stundenplan findet Ihr je eine 9h-, eine 10h15- sowie eine 11h30-Stunde. Das Open Gym entfällt an diesem Tag. Bei Schönwetter planen wir anschließend den Griller anzuwerfen! Also bringt Eure Proteine und was ihr sonst so essen wollt und wir können gemeinsam unsere Energiespeicher wieder auffüllen! :) Bier und Radler wird von uns eingekühlt!

Part A
With today being the start of Murph prep, now is a great time to work on form and efficiency in whatever pull-up option you plan to use when we do full Murph in 5 weeks.

Level 1: jumping pull-ups
Level 2: kipping or butterfly pull-ups
Level 3: vested

You have 50 pull-ups coming up in the workout, so don't do a lot of volume now. Play around with different heights for jumping pull-ups, work on improving form in kipping/butterfly, or practice with a vest for level 3.

Part B
"Murph-Prep"

800m Run
50 Pull-Ups
100 Push-Ups
150 Air Squats
800m Run

The pull-ups, push-ups, and air squats can be partitioned in any way. The runs must be done unbroken.

TC 32 min

Sunday, Apr 21, 2024


ENDURANCE
Teams of 2 for time

buy in: 50 synchro Burpee to target (15cm)

then

20 cal Skierg
100 Pushups
20 cal Row
100 WBS (9/6kg)
20 cal Airbike
100 Air squats
20 cal Skierg
100 Sit ups
20 cal Row
100 Russian KB Swings (24/16kg)
20 cal Air Bike
100 Airsquats

buy out: 50 Burpee Box Jump Over (60/50cm)

split reps - switch as needed

TC 40 min

Saturday, Apr 20, 2024


Part A
E2MOM x 6 sets

3 OH Squats
build to a heavy 3

Part B
For time
8 sets
50 Double Unders
5 Strict Pull Ups
5 Overhead Squats (50/35kg)

TC 16 min



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