WODs

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]

a) warm up 6min
line drills

b) conditioning 39min
2min on/ 1min off x 12 rounds
for max lanes
1. 7 double db push press
into max lanes famers carry
2. 7 double db push press
into max lanes shuttle runs
3. 7 double db push press
into max lanes burpee broad jumps

dumbbells: 2x22,5/15kg

Skill Class 18:00
hang power snatch

a) mobility 3min
1:00 each
90/90 hip rotation
sumo squat stretch
instep rotation

b) warm up 5min
on every 2:30 x 2 rounds
10 reverse lunges
10 straight leg sit ups
10 scap. pull ups
*remaining time bike/ski

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

d) conditioning 15min
for time
25 toes to bar
25/20cal bike/ski
50 double db front rack lunges 2x15/10kg *
25/20cal ski/bike
25 toes to bar
*rx+ option: overhead lunges
muscular endurance & vo2 max