Deine tägliche Herausforderung
WOD
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 4
8-10 sec to establish max watts on echo
*record max watts/round
+ (rest 4 min)
EMOM x 4
8-10 sec to establish max watts on row
*record max watts/round
+ (rest 4 min)
EMOM x 4
8-10 sec to establish max watts on ski
*record max watts/round
+ (rest 4 min)
EMOM x 12
1 - 30 sec echo @ 40%
2 - 30 sec row @ 40%
3 - 30 sec ski @ 40%
*%'s based off max wattages
Scaled/Beginner: None
Workout of the Day
Workout of the Day
1 SET
P1: 250/200m Row (sub 20 Strokes)
P2: 10 Ring Rows + AMRAP Passive Hang
1 SET
P1 - 250/200m Row (sub 25 Strokes)
P2 -15 Russian KB Swing + 8/8 side Single Arm KB Meadow Row
1 SET
P1 - 250/200m Row (WOD Pace)
P2 - 5 Broad Jumps + AMRAP Burpees
EVERY 2:00 FOR 4 SETS
6-10 Strict Pull Ups*
*weighted Optional
3 ROUNDS
500/400m Row
20 KB Swings (24/16kg)
20 lateral Burpees over Rower
-Rest 2 min-
WOD
2 SETS
:30 Erg
10 alt. Single Leg V-Ups
10 Glute Bridge Ups
10 Banded Good Mornings
2 SETS
:45 Erg (WOD Pace)
10 V-Ups
10 Banded Bent over Row
20s passive Hang on Rope
EMOM x 20 MINUTES
(:45 on / :15 off)
Min 1 - Max Cals on Machine of choice
Min 2 - Max Meters Sandbag Bearhug Carry (70/45kg)
Min 3 - Max V-Ups
Min 4 -Max Rope Climbs
Min 5 - Rest
*If you do not have sandbags, perform a Double KB Front Rack Carry.
Workout of the Day
:40 Single Unders
10 Banded Pull Aparth
10 Banded Pass Throughs
5 BB Strict Press
-into-
:40 Single, single Double Unders
10 Banded No Moneys
10 BB RDL
5 BB Strict Press
-into-
:40 Double Unders
10 BB Deadlifts
:30 BB OH Iso Hold
For time
100 Double Unders
20 Deadlifts (103/70kg)
8 Wall Walks
75 Double Unders
15 Deadlift
6 Wall Walks
50 Double Unders
10 Deadlift
4 Wall Walks
25 Double Unders
5 Deadlift
2 Wall Walk
5 Deadlift
25 Double Unders
4 Wall Walks
10 Deadlift
50 Double Unders
6 Wall Walks
15 Deadlift
75 Double Unders
8 Wall Walks
20 Deadlifts
100 Double Unders
