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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, Oct 18, 2021


Part A
Practice rope climbs for 15 min.

"Happy Birthday Andi!"
AMRAP 18
10 alt. DB Snatches (22,5/15kg)
50 Box Jump overs (61/51cm)
18 alt. DB Thrusters (22,5/15kg)
50 single DB Box Step overs (61/51cm)


Sunday, Oct 17, 2021


For time
buy in:
800m run

then

100 air squats
80 sit ups
60 1 DB overhead walking lunges (22,5/15kg)
40 burpees
20 devil presses (22,5/15kg)
40 burpees
60 walking lunges
80 sit ups
100 air squats

buy out:
400m run

TC 40 min


Saturday, Oct 16, 2021


Part A
5 x 6 reps
Front squats

rest 2 min.


Part B
3 rounds for time:
10 Front Squats (60/40kg)
20 WBS (9/6kg)
50 DUs

TC. 15 min.


Friday, Oct 15, 2021


Part A
5 x 5 reps
deadlifts

rest 2 minutes


Part B
Every 30 sec. x 6 sets:
2 strict pull ups


Part C
AMRAP 8
9 deadlifts (90/70kg)
12 Pull ups
15 push ups


Press
8 x 6 reps
Strict Press
rest 30 sec.


Accessory
Every 90 sec. x 8 sets
1: 10-15 reverse flys
2: 45 sec. front leaning rest in rings


Finish
EMOM 8
odd: 10 banded pull aparts (2020)
even: 10 lateral external rotations


Thursday, Oct 14, 2021


Happy Birthday, Flo!
AMRAP31 - in teams of 2

10 synchro burpees to target
14 handstand push ups (split reps)
19 synchro single DB box step over (60/50cm; 22,5/15kg)
90 cal row/airbike (split cals - alternate cardio each rd)


Wednesday, Oct 13, 2021


Part A
5/5/4/4/3/3
hang power cleans


Part B
21-15-9
hang power cleans (50/35kg)
sit ups

*10 burpees after each round

TC. 12 min.


6 rounds for time
250m row/600m airbike/250m skierg/250m row/600m airbike/100 DUs
12 wbs (9/6kg)
10 box jump over (60/50cm)
4/4 1-arm DB Thruster (22,5/15kg)
250m row/600m airbike/250m skierg/250m row/600m airbike/100 DUs
rest 60 seconds

TC 40min


Tuesday, Oct 12, 2021


Part A
E2MOM x 6
12 alt. front rack reverse lunges


Part B
AMRAP 12
12 T2B
15 KB Swings (24/16kg)
18 alt. OH lunges (20/15kg plate)


Arnold Press
E2MOM x 8 sets
10 Tempo Arnold Press (2020)


Accessory
4 sets:
15 sec. lateral raises
15 sec. hercules hold thumps up

rest 1 min. then...

4 sets:
15 sec. lateral raises thumps up
15 sec. hercules hold palms up


ISO stability
EMOM 8
odd: 15 sec. ring support hold + 15 sec. ring dip hold
even: 30 sec. bat wing hold


Monday, Oct 11, 2021


Part A
Every 90 sec. x 8 sets
2 Push Press + 1 Push Jerk


Part B
5 rounds for time:
8/8 single DB STOH (22,5/15kg)
12 push ups
16 WBS (9/6kg)

TC. 15 min.




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