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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, Sep 21, 2024


Part A
Work up to a heavy set of
1 Power Snatch + 1 OH Squat

in 10 min

Part B
Teams of 3:
20:00 AMRAP
Partner 1: Max Calorie Row

Partner 2:
2 Rounds
3 Power Snatch (42,5/30kg)
6 Overhead Squats (42,5/30kg)
9 Pull Ups

Partner 3: Rest

*Switch when Partner 2 finishes the two rounds

Score:
Rounds = total rounds completed of the 3+6+9 (incomplete rounds don't count)
Reps = total calories on the row

Friday, Sep 20, 2024


Part A
10 minute EMOM

Odd Minute:
Freedom: 20 Handstand Shoulder Taps [right/left = 2 taps]

Even Minute:
Freedom: 30 Seconds Max Effort Ring Push Ups

Part B
3 Rounds for time

100 Double Unders
30 V-Ups
5 Wall Walks

TC 16 min

Thursday, Sep 19, 2024


Part A
EMOM10

odd: 5 weighted pullups
even: 10 alt. DB Rows in high plank

Part B
Every 4:00 (6 Sets) for time
200m Run
12 Box Jump Overs (60/50cm)
9 Burpee to Bar

TC each set: 3 min

Wednesday, Sep 18, 2024


Part A
Build up to a Heavy Back Squat
10-12 minutes

Part B
AMRAP 12:00

1-2-3-4-5-6-7-8-9-10…
Back Squats (60/42,5kg)
10 Push Ups after each set
* Back Squats can be taken from the rack.

ENDURANCE
5 rounds for time

40/32 cal cardio
10 burpees to target
20 wallballs (9/6kg)
10 burpee box jump over (60/50cm)
20 KB Swings (24/16kg)


TC: 40 min

Tuesday, Sep 17, 2024


Part A
4 Rounds

10 Barbell Strict Press
12 Plate Front Raise
10 DB Biceps Curls

-Rest 1 min between rounds-

Part B
For time

50/40 Calorie
40 Alternating Hang Dumbbell Snatch
40 Toes to Bar
40 Alternating Hang Dumbbell Snatch
50/40 Calorie
(22,5/15kg DB)


TC 18 min

Monday, Sep 16, 2024


Part A
Build up to a Heavy Deadlift
10-12 minutes

Part B
For time

10 Power Cleans (52,5/35kg)
250m Row/Ski or 500m Airbike
8 Power Cleans (60/42,5kg)
250m Row/Ski or 500m Airbike
6 Power Cleans (70/47,5kg)
250m Row/Ski or 500m Airbike
4 Power Cleans (85/57,5kg)
250m Row/Ski or 500m Airbike
2 Power Cleans (92,5/60kg)
250m Row/Ski or 500m Airbike

TC 14 min

Saturday, Sep 14, 2024


Part A
4 rounds:

10 Weighted BB Hip Thrust
10 Rear foot elevated DB Split Squat (each side)

*Rest 90" b/t rounds

(weight for Split Squat in notes)

Part B
4 rounds for time

20 burpees to target
20 alt. DB Snatches (22,5/15kg)
20 alt. 1-arm DB OH lunges (22,5/15kg)

TC 20 min

Friday, Sep 13, 2024


Part A
10 sets of 3 Power Clean and Jerks (1 set every 1:15)
* Weight should be 50% of 1RM + 2-4kg from previous week
* All reps should be completed as singles. Aim to complete 1 rep every 5-8 seconds.

Part B
10:00 AMRAP

12 DB Deadlifts
8 DB Hang Power Cleans
6 DB Push Ups
(2x22,5/15kg)



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