Workout
Every 5:00 - 4 Rounds
12-9-6
Thrusters
Pullups
I want to sweat:
Thrusters 20kg/15kg
Jumping Pullups
I want to perform:
Thrusters 30kg/20kg
9-6-3 oder 7-5-3 Pullups
I want to compete:
Thrusterss 42.5kg/30kg
Pullups
Accessory
3 Sets for Quality:
10 Ring Rows/Barbell Rows
10 Dumbbell Z Press
Workout
2 Rounds for time:
Row 2000m
Run 2000m
I want to sweat:
3 Rounds:
1000m Row
1000m Run
I want to perform:
2 Rounds:
2000m Row
2000m Run
I want to compete:
2 Rounds:
2000m Row
2000m Run
Workout
Teams of 2 - AMRAP20
Back Squats - Split anyhow
→ Increase Weight by 10kg/7.5kg every 20 Reps
Start /w empty Bar
I want to sweat:
Every 2:00 - 10 Sets
Set 1-4 Warm Up
Set 5-10 Moderate Weight
I want to perform:
+5kg/+2.5kg
I want to compete:
+10kg/+7.5kg
Accessory
3 Sets:
16 Kossacks Squats
12 Bulgarian Split Squats (pro Bein)
8 Strict Toes to Bar/Knees to Elbow
Workout:
In Teams of 2 - Split anyhow
5 Rounds for Time:
50 Cal Echo Bike
40 Box Jump Over
30 Push Ups
I want to sweat:
Echo Bike 40cal/30cal
Box Jump Overs 20"/20"
Box Push Ups
I want to perform:
Echo Bike 50cal/40cal
Box Jump Overs 24"/20"
Push Ups
I want to compete:
Ski Erg 50cal/40cal
Box Jump Overs 30"/24"
Ring Push Ups
Workout
Every 4:00 - 7 Sets
6 Burpee Over the Dumbbell
9 Dumbbell Snatches (linker Arm)
12 Overhead Back Step Lunges
6 Burpee Over the Dumbbell
9 Dumbbell Snatches (rechter Arm)
12 Overhead Back Step Lunges
I want to sweat:
4-6-8
12.5kg/7.5kg
I want to perform:
17.5kg/12.5kg
I want to compete:
22.5kg/15kg
Accessory
Perform/Compete
3 Sets:
15 Romanian Deadlifts (DBs, KBs oder Barbell)
10 Wide Grip Ring Rows/Ring Face Pulls
Class WOD
Push Press
21-18-15-12-9-6-3
15/12 Cal Echo Bike before every Set
I want to sweat:
20/15kg - 25/17,5kg - 30/20kg - 35/25kg - 40/30kg - 45/32,5kg - 50/35kg
I want to perform:
30/20kg - 37,5/25kg - 45/32,5kg - 52,5/37,5kg - 60/40kg - 67,5/45kg - 75/50kg
I want to compete:
40/30kg - 50/35kg - 60/40kg - 70/47,5kg - 80/55kg - 90/60kg - 100/67,5kg