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workout of the day

Dein tägliches Programm

Hier findest du dein tägliches Workout

Kalenderwoche 8

MONTAG

STRENGTH l SKILL:

PULL UP I 5X

DIP l 5x 

METCON: 

EMOM (16 Minuten)

DU (SU)

BOX STEP UPS

DB SNATCH  (22,5/15 kg) (15710 kg)

REST

 

 

DIENSTAG

STRENGTH l SKILL:

RDL @ 7,5 RPE l 4 x 10 Reps

(HT Prep)

METCON:

OPEN 15.5

27-21-15-9

CAL ROW

THRUSTER (42,5/30 kg) (30/20)

 

 

MITTWOCH

STRENGTH l SKILL:

T2B

SKILL PRACTICE

3x MAX EFFORT

2 MIN REST, Between

METCON:

E6MOM (24 Minuten)

24/ 18 CALS

32/24 CALS

48/32 CALS

65/48 CALS

REMAINING TIME: 

AMRAP

10 PULL UPS (RingRows)

20 BW Lunges

 

DONNERSTAG

STRENGTH l SKILL:

PUSH JERK

SKILL PRACTICE (CYCLING)

BUILD A HEAVY FAST 3

METCON:

MIN 0-8

15-12-19

DEADLIFT (100/ 70 kg) (75/50 kg)

BURPEE OVER BAR

MIN 8-16

15-12-09

PUSH JERK (60/40 kg) (45/30 kg)

BoB

 

FREITAG

STRENGTH l SKILL:

WoD PREP

Techniktraining

METCON:

80/65 CALS

75 KB SWINGS (32/20 kg) (24/16)

80/65 CALS

75 WALL BALLS (9/6) (6/4)

80/65 CALS

ALLE ERGS MÜSSEN VERWENDET WERDEN