Deine tägliche Herausforderung
WOD
TEAMS OF 2
2 SETS (EACH) ROWLING
Row exactly 100 meters*
-into-
TABATA
MVMT 1: Forward Lunges**
MVMT 2: DB Hang Muscle Clean
MVMT 3: Forward Lunges**
MVMT 4: DB Shoulder Press
*1 Burpee for each meter below or above, but max 10.
***2nd Round with DB in the Front Rack
EVERY 9:00 FOR 4 SETS
20/15 Cal Row
16 Alt Front Rack Double DB Forward Lunge (22.5/15kg)
20/15 Cal Row
12 Double DB Hang Power Cleans
20/15 Cal Row
6 Double DB Devils Press
Workout of the Day
LANE DRILLS 10 METERS EACH
Samson Lunges
Lunges with rotation & knee hug
Mechanical Bear Crawl
Cocky walk into light run
Butt Kickers
:30 Wall marching
-into-
200m Run with intention
EVERY :90 FOR 6 SETS
Set 1,3 & 5: Half Kneeling Banded Row x 6-8/side
Set 2,4 & 6: Elbows on Knees Banded Bicep Curls x 8-12 reps
5 ROUNDS FOR TIME
400m Run
15 Burpees to Target
2 SETS
5/5 5511
Rest as needed between Sets.
Workout of the Day
2:00 Mobility
-into-
Jump Rope practice
EVERY 2:00 X 4 SETS
3 Single arm DB Hang Snatch + 3 Single arm DB Overhead Squats/side
*Perform all reps unbroken on one side, then the other. Perform both sides within each 2 min window.
*Perform 3+3 reps/side each set.
EVERY 2:00 X 4 SETS
3 Single arm DB Hang Cleans + 3 Single arm DB Front Squats/side
*Perform all reps unbroken on one side, then the other. Perform both sides within each 2 min window.
*Perform 3+3 reps/side each set.
AMRAP X 9 MINUTES
9 Thruster (43/30kg)
35 Double-Under
WOD
200m Hot Potato Run
-into-
1 ROUND :30 each MVMT
Row (easy pace)
Ring Rows or Strict Pull-ups
Groiners
Medball Front Squat
1 ROUND :30 each MVMT
Row (moderate pace)
Beat Swings
Seal to Downard Dog
Medball Push Press
1 ROUND :30 each MVMT
Row (hard pace)
Kipping Pull-ups
Bootstrappers
Medball Thruster
AMRAP x 28 MINUTES
50 Wall Ball Shots (9/6)
40/32 Cal Row
30 Bar Muscle-Ups
20/16 Cal Row
10 Wall Walks
Fitness
Wall Ball (6/4)
30 Pull Ups
Compete:
Wall Balls (12/9)
*Split all reps in any way
Workout of the Day
EMOM x 6:
Min 1 - 45 sec Echo Bike
Min 2 - 45 sec Row
Min 3 - 45 sec Ski
Increase intensity every 15 seconds on each machine
Equipment Needed: Echo Bike, Rower, Ski Erg
Two Options:
1) None
2) Make up a strength piece from the week
EMOM x 9
1 - 25 sec echo @ 75-80%
2 - 25 sec row @ 75-80%
3 - 25 sec ski @ 75-80%
-rest 3 mins-
EMOM x 9
1 - 25 sec echo @ 75-80%
2 - 25 sec row @ 75-80%
3 - 25 sec ski @ 75-80%
-rest 3 mins-
EMOM x 6
1 - 30 sec echo @ 40%
2 - 30 sec row @ 40%
3 - 30 sec ski @ 40%
*All %'s based off of max wattage test from Week 1 (1/11/26). If you missed the initial test, perform these intervals at an 8-9 RPE
Scaled/Beginner: None
Workout of the Day
1 ROUND :30 each MVMT
P1: Squat Clinic SLOW
P2: Seal to Downward Dog
P1&P2: Hollow Hold
1 ROUND :30 each MVMT
P1: Squat Clinic SLOW & lower
P2: Knee Hug into Lunge with Rotation
P1&P2: Arch Hold
P1: Squat Clinic SLOW, lower & closer
P2: Samson Lunges
P1&P2: Alligator Rolls
@ 60,65,70,75%
Score your heaviest 4 reps
FOR TIME
10 Power Snatch (53/35kg)
20 Chest to Bar Pull ups
30 Box Jump Overs (24/20)
40 Lateral Burpees over Bar
30 Box Jump Overs
20 Chest to Bar Pull ups
10 Power Snatch
