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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, Oct 15, 2024


WOD
3 rounds for time:

21 push-ups
12 hang power cleans (42,5/60kg)
800-m run

TC 18 min

Skill Work
Post-workout:
3 sets:
5-10 V-ups
3-5 alligator rolls/direction
- Rest as needed.

Monday, Oct 14, 2024


Skill Work
Pre-workout:
EMOM 9:
1 deadlift

WOD
10 rounds for time:
30 double-unders
3 deadlifts (70/100kg)

TC: 10 min

Sunday, Oct 13, 2024


ENDURANCE
3 person team to accumulate max calories AND rounds in 40 min:

Partner 1: Row (score A)
Partner 2:
12 Russian Kettlebell swings (24/16kg)
12 Ab Mat Sit Ups
12 Wallballs (9/6kg)
Partner 3: Rest

Once partner 2 is done with AMRAP, partners will rotate. P1 will start AMRAP, P2 will rest, P3 will row.

Score Rounds and Reps
of
12 KB Swings
12 Ab Mat Situps
12 WBS

Saturday, Oct 12, 2024


STRENGTH II
For load:
Front squat
5-5-5-5-5+
- Max-reps on the last set.

WOD
For time with a partner:

100 walking overhead plate lunges (10/20kg)
75 burpees to a plate
1:00 accumulated hang from a pull-up bar
1,000-m weighted run together (10/20kg)
1:00 accumulated hang from a pull-up bar
75 burpees to a plate
100 walking overhead plate lunges (10/20kg)

TC: 25 min

- One partner works on the hangs, burpees, and overhead lunges, while the other rests.
- Run together with one partner carrying one plate at a time.

Friday, Oct 11, 2024


WOD
Every 3:00 x 7 sets:

2 power cleans
2 thrusters
- Increase loading across as many sets as possible.

Finisher
4 sets of

8 Renegade Rows

- rest 1 min

Thursday, Oct 10, 2024


STRENGTH I
For load:
Snatch
3 reps x 4 sets at 70-80%
2 reps x 3 sets at 80-90%
1 rep x 2 sets at 90%+

WOD
For max reps:

AMRAP 5:
50 air squats
Max double DB Hang Power Cleans (22,5/16kg)

AMRAP 3:
30 box step-ups (60/50cm)
Max toes-to-bars

AMRAP 1:
Max-distance any machine
- 10 m = 1 rep.

Wednesday, Oct 9, 2024


SKILL I
For time:
1:00 plank hold (high plank)
25 strict toes-to-bar
1:00 plank hold (low plank)
50 Med Ball sit-ups
1:00 plank hold (high plank)
25 strict toes-to-bar
1:00 plank hold (low plank)

TC 15 min

WOD
5 rounds for time:

5 Burpee C2B pullups
10 box jumps (50/60cm)
20 AbMat sit-ups

TC: 14 min

ENDURANCE
EMOM 35:

Minute 1: 12/9 Cal Row
Minute 2: 8 Dumbbell Burpee Box Step Overs (2x15kg/10kg)(60/50cm)
Minute 3: 12/9 Cal AirBike
Minute 4: 5 SlamBall Cleans (50/30kg)
Minute 5: Rest

Tuesday, Oct 8, 2024


STRENGTH III
5 sets:
5 ring dips OR (weighted) dips
10 strict handstand push-ups

- Rest 2:00-3:00 between sets.

WOD
AMRAP 12:
25/36 cal on any machine
72 double-unders



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