WODs

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

b) warm up 5min
on every 2:30 x 2 rounds
10 medball squats
10 medball presses
10 scap. push ups
*remaining time row

c) front squats 15min
3 sets
5 front squats at 75-85%

d) conditioning 10min
5 x 1:30 amrap
20 wallballs 20/14lbs
cal row in remaining time
rest 0:30 between rounds
score: lowest round of cal
aerobic power [vo2 max]

e) core 5min
3 sets
8-10 rower pike ups
30-60sec rest between sets

a) mobility 4min
1:00 each
instep rotations
lat stretch
scorpions
thoracic rotation

b) warm up 4min
40sec on/20sec off
1. prone snow angels
2. ring rows
3. bike
4. push ups

c) push press 14min
3 sets
5 push press at 75-85%

d) conditioning 16min
4 rounds
for total reps/cals
1:00 of pull ups*
1:00 of bike cal
1:00 of dumbbell bench press 2x22,5/15kg
1:00 of bike cal
*rx+ option: chest to bar pull ups
score: total reps/cals
muscular endurance & lactate threshold

Skill Class 18:00
kipping pull up

WOD-Marathon 2025
10:00-13:00 Uhr

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

b) warm up 5min
amrap 5min
10 step ups
10 db deadlifts
10 prone snow angels
*partner is rowing

c) conditioning 30min
in teams of 2
for time
6 rounds
30/27/24cal row
30 alternating db snatches 22,5/15kg
30 db box step ups 60/50cm

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

b) warm up 4min
amrap 4min
10 prone snow angels
10 ring rows
10 reverse lunges

c) bench press 13min
3 sets
5 bench press at 75-85%

d) conditioning 20min
benchmark workout ""Cindy""
amrap 20min
5 pull ups
10 push ups
15 air squats

compared to 20.10.2020
muscular endurance

a) mobility 4min
1:00 each
samson stretch
hamstring stretch on box
lat stretch on box
calf stretch

b) warm up 4min
amrap 4min
10/8cal row
10 box step ups
10 kb deadlifts

c) deadlifts 15min
3 sets
5 deadlifts at 75-85%

d) conditioning 16min
amrap 16min
2-4-6-8… kb swings 32/24kg
6 box jumps 75/50cm
12/10cal row
score: rounds + reps
aerobic power [lactate threshold]