WODs

MERRY CHRISTMAS!

Wir wünschen Euch allen eine frohes Weihanchtsfest und besinnliche Festtage.

Noch kein Geschenk? Verschenke eine Trainingskarte und die HiLife Challenge für einen perfekten Start ins neue Jahr!

Die HiLife Challenge startet am 6.1.25! HiLife Challenge Benchmark WOD am Montag in allen Kursen. Spiel mit!

a) mobility 3min
1:00 each
lat stretch
scorpions
sumo squat stretch

b) warm up 4min
amrap 4min
10 ring rows
10 scap. push ups
10 air squats

c) bench press 15min
3-5 sets 3 bench press
(~82% of 1rm across)

d) conditioning 15min
on every 1:30 x 10 sets
5 strict pull ups
15 db goblet squats 22,5/15kg
max. hand release push ups

Die HiLife Challenge startet mit dem HiLife Challenge Benchmark WOD am Montag, 6.1.24 in allen Kursen!

a) mobility 3min
1:00 each
lat stretch
samson stretch
scoprpions

b) warm up 5min
amrap 5min
10 ring rows
10 push press

*partner bikes

c) conditioning 32min
on every 4:00 x 8 rounds
16 strict pull ups
25/22/19cal bike
max. push jerks 60/40kg

Die HiLife Challenge startet mit dem HiLife Challenge Benchmark WOD am Montag, 6.1.24 in allen Kursen!

a) mobility 3min
1:00 each
lat stretch
instep rotations
sumo squats stretch

b) warm up 5min
amrap 5min
20 single unders
10 elbow rotations
10 hang high pulls
5 front squats

c) front squats 15min
3-5 sets 5 front squats
(~78% of 1rm across)

d) conditioning 16min
3 rounds for time
150-100-50 double unders
12 power cleans 70/50kg
9 front squats 70/50kg

Die HiLife Challenge startet mit dem HiLife Challenge Benchmark WOD am Montag, 6.1.24 in allen Kursen!

a) mobility 3min
1:00 each
lat stretch
scorpions
seated pike stretch

b) warm up 6min
on every 2:00 x 3 rounds
10 straight leg sit ups
into
1. remaining time bike
2. remaining time run
3. reamaining time ski

d) skill toes to bar 8min
- hollow hold
- singele leg v-ups
- high leg kip swings

d) conditioning 24min
amrap 24min

2 sets
2:00 cal bike
1:00 toes to bar

3:00 rest

2 sets
2:00 shuttle runs (10m)
1:00 toes to bar

3:00 rest

2 sets
2:00 cal ski
1:00 toes to bar

Die HiLife Challenge startet mit dem HiLife Challenge Benchmark WOD am Montag, 6.1.24 in allen Kursen!

a) mobility 3min
1:00 each
instep rotations
cossack squats
samson stretch

b) warm up 5min
amrap 5min
10 good mornings
10 sumo stance squats
10 scap. push ups

c) sumo deadlifts 15min
3-5 sets 5 sumo deadlifts
(~78% of 1rm across)

d) conditioning 12min
amrap 12min
12 alternating db snatches 22,5/15kg
12 hand release push ups *

*2 lanes single arm suitcase carry after each exercise