WODs

  • Sa. 3. Jan.

    Die HiLife Challenge startet am 5.1.25! HiLife Challenge Benchmark WOD am Montag in allen Kursen. Fokussiert Euch 4 Wochen lang auf die Basis: Ernährung, Training und Schlaf für stärkere Performance, bessere Recovery und mehr Knackigkeit.

    a) mobility 3min
    1:00 each
    lying hip cross over
    lat stretch
    instep rotations

    b) warm up 5min
    amrap 5min
    10 push ups
    10 ring rows
    *partner is biking

    c) conditioning 32min
    in teams of 2
    for time
    6 rounds
    20 push press 50/35kg
    20 strict pull ups
    28/25/22cal bike

    Post your score!

  • Fr. 2. Jan.

    Die HiLife Challenge startet am 5.1.25! HiLife Challenge Benchmark WOD am Montag in allen Kursen. Fokussiert Euch 4 Wochen lang auf die Basis: Ernährung, Training und Schlaf für stärkere Performance, bessere Recovery und mehr Knackigkeit.

    a) mobility 4min
    1:00 each
    hand walk
    lying hip cross over
    lat stretch
    instep rotation

    b) warm up 4min
    amrap 4min
    10 air squats
    10 good mornings
    10/8cal row

    c) deadlift 14min
    build to heavy set of 3 reps

    d) conditioning 17min
    10 rounds for time
    10-9-8-7-6-5-4-3-2-1
    front squats 60/40kg
    200/180m row

    aerobic power [vo2 max]

    Post your score!

  • Do. 1. Jan.

    Die HiLife Challenge startet am 5.1.25! HiLife Challenge Benchmark WOD am Montag in allen Kursen. Fokussiert Euch 4 Wochen lang auf die Basis: Ernährung, Training und Schlaf für stärkere Performance, bessere Recovery und mehr Knackigkeit.

    Happy New Year!

    Post your score!

  • Di. 30. Dez.

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

    b) warm up 5min
    on every 2:30 x 2 rounds
    10 air squats
    10 hollow rocks
    10 scap. pull ups
    *remaining time row

    c) back squat 15min
    build to heavy set of 3 reps

    d) conditioning 15min
    4 x 3:00 amrap
    15/12cal row
    9 chest-to-bar pull-ups
    rest 1:00 between amraps
    *pick up where you left off
    score: rounds + reps

    aerobic power [vo2 max]

    Post your score!

  • Mo. 29. Dez.

    a) mobility 4min
    1:00 each
    hand walk
    thoracic rotations
    scorpions
    calf stretch

    b) warm up 4min
    amrap 4min
    20 single unders
    10 push ups
    10 db deadlifts

    c) bench press 15min
    build to heavy set of 3 reps

    d) conditioning 16min
    for time
    15 wall walks
    150 double unders
    30 db burpee deadlifts 2x 22,5/15kg
    150 double unders
    15 wall walks

    muscular endurance

    Post your score!

Weitere Themen