Deine tägliche Herausforderung
WOD
2 SETS
:45 Bike (mod-hard)
15 Glute Bridge Ups
15 Banded Good Mornings
-into.
1 SET
10 Burpees
10 Scap Pull Ups
5 Strict Pull Ups / 10 Ring Rows
10 Burpees
EVERY 2:30 FOR 3 SETS
3 “library ” Deadlifts @ 70-75%*
*4s negative -
FOR TIME
21/18 Cal Bike
21 Pull Ups
15/12 Cal Bike
15 CTB Pull UPs
9/6 Cal Bike
9 Burpee Pull Ups
Workout of the Day
LANDE DRILLS (7.5m / Movement)
Knee Hug March
Lunge to Lizard
Inchworms
Lateral Duck Unders
Reaching Forward Duck Walk
AMRAP x 24 MINUTES
500/400m Row
1min Forearm Plank
10 Shuttle Run
:30/:30 sec/side Forearm Side Plank
15m BW Walking Lunges
3 SETS
:30 V-UPS
Rest :15
:30 DB Russian Twist
Rest :45
Workout of the Day
1 ROUND :30 each MVMT
Mountain Climbers
Groiners
Back Squat
1 ROUND :30 each MVMT
Mountain Climbers
Seal to Downward Dog
Shoulder Press
1 ROUND :30 each MVMT
Mountain Climbers
Bootstrappers
Deadlift
Your score is the total of your best successful lifts.
WOD
P1: AMRAP X 4 MINUTES
8 Ring Row
6 Strict Hanging Knee Raise
4 Push-Up with 3-second lower
20 sec Handstand Hold on Wall
:30 Transition
P2: AMRAP X 4 MINUTES
5 Snatch Grip RDL
5 Hang Snatch Shrugs
5 Hang Muscle Snatch
5 Power Snatch
6 ROUNDS FOR TIME
20 Toes to Bar
20 Handstand Push-Up
20 Burpees to Target
10 Snatch (70/48kg)
Workout of the Day
2 Sets:
45 sec Echo Bike, increasing intensity every 15 seconds
10 American KB Swings
8 Squat to Stand
5/side KB Suitcase Deadlift
8 Medball Kang Squats
Equipment Needed: Echo Bike, KB, Medball
Two Options:
1) None
2) Make up a strength piece from the week
30 min AMRAP @ steady effort
1000m Echo bike
50ft KB Suitcase Carry - 53/35lbs (24/16kg)
50ft Single arm KB OH Carry
50ft Single arm KB Front Rack Carry
1000m Echo bike
5 Medicine Ball Bear Hug Good Mornings
5/side Medicine Ball Bear Hug Curtsy Lunges
5/side Medicine Ball Bear Hug Cossack Squats
Scaled: 35/26lbs (16/12kg)
Beginner: 26/18lbs (12/8kg); Reduce Echo bike distance as needed to consistently complete under 2:00.
Workout of the Day
2 Sets:
10 PVC Good Mornings
5 Inchworm to yoga pushup
5 Scap Pull-Up
5 Kip Swing
10 Air Squat
10 Passive Bar Hang
20 sec Passive Bar Hang
+
1 Set of 6 reps each of:
- RDLs
- Deadlifts
- Hang Clean Shrugs
- Hang Muscle Cleans
- Front Rack Elbow Pumps
- Hang Power Cleans
- Squatting Quad Ankle Rocks
- Front Squats
- Clean Pull Unders
- Power Cleans
- Squat Cleans
Equipment Needed: PVC, Barbell
Every 3:00 x 4 sets:
1 Power Clean + 3 Front Squat
*Set 1 should start at or near heaviest weight from initial test (1/5/26). Each set should be an attempt at a max complex for the day @ RPE8-10. Record last 3 sets.
Every 3:00 x 4 sets:
1 Power Clean + 3 Front Squat
*Set 1 should start at or near heaviest weight from initial test (1/5/26). Each set should be an attempt at a max complex for the day @ RPE8-10. Record last 3 sets.
For time
30/24 Cal Echo Bike
30 Deadlift - 135/95lbs (43/30kg)
30 CTB Pull ups
Time Cap - 9 min
Top Scores - 5 min
Scaled:
For time
30/24 Cal Echo Bike
30 Deadlift - 115/80lb (52/36kg)
30 Pull ups
Beginner:
For time
24/20 Cal Echo Bike
24 Deadlift - 95/65lb (43/30kg)
24 Ring Rows
Fitness:
For time
30/24 Cal Echo Bike
30 Deadlift - 135/95lbs (43/30kg)
30 Pull ups
3 Sets:
50f Suitcase Carry/side - Tough load (DB or KB) but no lateral sag in spine
Rest 30 sec
30 sec/side Side Plank on Elbow
Rest 30-60 sec after each set
2 sets:
8 reps per side Knee Over Toe Split Squats
Rest as needed
Counterbalance Pistol Squat - 5 sets x 5 reps per side
Rest 45-60 sec
*Use light loading 5-15lbs.
Pistol Squats - Accumulate 20 reps for quality (10/side)
