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workout of the day

Dein tägliches Programm

Hier findest du dein tägliches Workout

Kalenderwoche

MONTAG

STRENGTH l SKILL:

KIP Swings/ Kipping PU

Techniktraining

4×10

METCON:

Michis Team WOD

SCORE:

 

DIENSTAG

STRENGTH l SKILL:

Strict Press

4x 6 @ RPE 8,5

METCON:

24 min EMOM

  1. sled push
  2. KB swings
  3. plank hold
  4. ski erg
  5. HSPU (push ups)
  6. dead hang

work until 45 sec

SCORE:

 

MITTWOCH

STRENGTH l SKILL:

FrontSquat

5×6 @RPE 8

METCON:

3 Rounds of: TC: 25 min

800m run

40x goblet squats (24kg/16kg) (20kg/12kg)

20x pull-ups (jump. PU/ Ring rows)

SCORE: 

 

DONNERSTAG

STRENGTH l SKILL:

Chin Up (weighted)

5×6 @ RPE 8

DIP (weighted)

5×6 RPE 8

METCON:

5 Rounds

2min on / 1min off

10/7 CALS

10x TTB

AMRAP Box Jump Over

SCORE:

Total BJO

 

 

FREITAG

STRENGTH l SKILL:

Power Clean

Bar Cycling

5×5 

METCON: TC min

Buy IN: 50 CALS

10 Rounds: 

10x Power Cleans (50kg/35kg) (40/25)

5x Burpee over Bar

Buy OUT: 50 CALS

SCORE:

Time or Total Cal