WODs

Die kommenden Workouts

Woche vom 30.06. - 06.07.2025

Mo, 30.06.2025

CrossFit

Strength

Back Squat paused (1s)

4x4 @85%

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Conditioning

6 Rounds

0:30 on the Rower or Ski

Rest 1:30

Score is total calories

Extra

AMRAP 8 Minutes

5 Sandbag Cleans

10m HS Walk

Scaled: AHAP - 20m weighted bear walk

Rx: Sandbag AHAP

Bootcamp

Strength (9min)

Back Squat paused (1s)

4x4

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4 Rounds

30"ON/30"OFF

DB Thruster (2 DBs)

Ring row

Box Step-ups

Bicycles

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Max Mountain climbers in 3 min.

then

Max Flutter kicks in 3 min.

then

Max SB Squats in 3min.

Di, 01.07.2025

CrossFit

Strength

Push Jerk

2x10

then

3 Rep every :90 for 12

Minutes AHAP

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Conditioning

AMRAP 20 Minutes

10 Lateral Bar Burpees

14 Alternating Pistols

10 Deadlifts

400m run

Scaled:r assisted - 40/60kg

Rx: 45/70kg

Bootcamp

Battle field (Teams of 4)

3 Pers. are working, 1 rest

(5 min per Field + 1' Rest)

Field 1:

Assult Bike

Double KB farmers hold (16/24kg)

Air Squats

Field 2:

Jump rope SU (adv. DU)

Superman hold

Air Squats

Field 3:

L-sit hang

Plate GTOH

Air Squats

Field 4:

DB Snatches

Plank

Air Squats

Field 5:

Push ups

Sit-ups

Air Squats

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* Each team is counting, how many Air Squats they complete in 5 min.

Total score is the total amount of Air Squats in all Fields.

** Team A starts in field 1 -> after 4min moving to field 2 -> then to field 3.....

Team B starts in field 2 -> after 4min moving to field 3 -> then to field 4....

Gymnastics

Kipping/Butterfly Pull-up progression

Warm-up:

Strength:

Skill:

Accessory:

Mi, 02.07.2025

CrossFit

Strength

Snatch Balance

5 Reps @ 40%

4 Reps @ 50%

3 Reps @ 60%

2 Reps @ 70%

1 Rep @ 80%

Percentages Based Off Your 1RM Snatch

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Conditioning

On the 4:00 x 6 Rounds:

12/12 Dumbbell Power Snatches

12 Goblet Squats

12 x 10 Meter Shuttle Runs

Scaled: 10/15kg

Rx: 15/22,5kg

Bootcamp

8Min EMOM

6-6-5-5-4-4-3-3 Man Maker

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Conditioning

On the 4:00 x 6 Rounds:

12/12 Dumbbell Power Snatches

12 Goblet Squats

12 x 10 Meter Shuttle Runs

Scaled: 10/15kg

Rx: 15/22,5kg

Do, 03.07.2025

CrossFit

Strength

Deadlift

3x3 (paused below knee)

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Conditioning

Every 5:00 for 20:00

60 Double Unders

20 Wallballs

10 Box Step Overs with 2 DB

Max Rep Strict Pull Ups in remaining time

Scaled: x3 SU - 3/6kg - 51cm - 7/10kg

Rx: 6/9kg - 51/61cm - 15/22,5kg

Extra

3 Rounds

15 Muscle Ups / Toes to Bar / (Chest to bar) Pull Ups / Strict Pull Ups (choose any)

Rest 2:00

Bootcamp

14min / multiple rounds / 10 reps

Push up slow down - hold 2 sec - fast up (adv. weighted)

DB Bent over row

DB Single Arm Strict Shoulder press

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For MAX Reps:

Alternating EMOM 6' (Group A)

Box jumps

Knee raises (Adv.TTB)

Alternating EMOM 6' (Group B)

WBS

Sit-up with MB

Weightlifting

SNATCH 3/3

Fr, 04.07.2025

CrossFit

Strength

Pause Low Hang Clean Warm Up (above knee) 4x3 @ 40-60%

Jerk Last Rep, Drop and Reset

Then,

Every 2 Minutes for 12 Minutes

2 Hang Cleans (below knee)

@ 85%+ (Jerk last rep)

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Conditioning

AMRAP 9 Minutes

Climb the Ladder

3 Burpees

3 KB Swings

6 Burpees

6 KB Swings

9/9, 12/12, etc…

Scaled: 12/16kg

Rx: 24/32kg

Extra

3 Rounds

10-15 Strict HSPU / Pikes

Rest 1:30

Bootcamp

Teams of 2 (TC 24')

3RFT

200m Farmers carry

80m Front rack KB Walking Lunges (with 1 KB)

100 Partner claps (Push-up pos.)

200 SU / 100 DU

*One work at the time (except Partner claps)

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Core Tabata (4')

*Coaches choice

HYROX

Full body, low intensity, light weight

32min running clock

200m run

Bench press: 3x15-20 reps

200m run

Barbell squats: 3x15-20 reps

200m run

Assisted pull ups: 3x15-20 reps

200m run

Barbell squats: 3x15-20 reps

200m run

Barbell shoulder press: 3x15-20 reps

200m run

Hollow body rocks: 2mins AMRAP

Finisher:

2k Row with a partner (switch anytime)

Sa, 05.07.2025

Functional Bodybuilding

Legs & Core & Shoulders /// Posterior & Core

Legs & Core & Shoulders

2 Front Squats with 10 sec hold below parallel

10 LU Raises

10 GHD Sit-Ups

Posterior & Core

7-10 Double KB Swings

7/7/7 ATY DB (or small plate) Flys

7 Strict T2B

Core & Mobility

So, 06.07.2025

Chipper Sunday

Lass dich überraschen!

Die kommenden Workouts

Woche vom 07.07. - 13.07.2025

Mo, 07.07.2025

CrossFit

Strength

Back Squat

5x5 @80%

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Conditioning

For Time (TC: 18')

18-15-12-9-6-3

Front Squats

Push Jerk

Toes to Bar

Scaled: 20/35kg - knee raises AHAP

Rx: 35/50kg

Extra

3:00 x 3 on Rower

Rest 90'

Score is lowest single distance in meters

Bootcamp

Teams of 2

(TC 20')

Row * meter

While partner is holding any of those positions

(Plank,High Plank,Reverse Plank, Side Plank, Superman-hold, hollow-hold, L-sit hang, wall-sit)

* = Year of birth Athlete A + Year of birth Athlete B

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Conditioning

For Time (TC: 15')

18-15-12-9-6-3

DB Front Squats

DB Push Press

Knee Raise / Toes to Bar

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Recovery run

400m per person

(jogging tempo)

Di, 08.07.2025

CrossFit

Strength: 3-pos Hang Squat Clean

Power + Upper Thigh + Below Knee

find a heavy double

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Conditioning: 2 Rounds for time of (TC: 15')

50 Double-unders

25 Hang Power Cleans

50 Double-unders

25 Push Press

50 Double-unders

25 Burpees

Scaled: x3 SU - 20/30kg

Rx: 30/45kg

Bootcamp

trength: Paused Front Squats

3 sec paus at bottom

6-5-4-3-2-1 Reps

Increase weight every set

-----

Conditioning: 2 Rounds for time of (TC: 16')

100 S.U. / 50 D.U.

25 KB Swings Russian

100 S.U. / 50 D.U.

25 KB Swings American

100 S.U. / 50 D.U.

25 Burpees

Scaled: x3 SU - 20/30kg

Rx: 30/45kg

Gymnastics

Gymnastics focus on HSPU

Warm-up:

Strength: 10 min EMOM

Skill

WOD:

with a partner AMRAP 8-10 min:

- 2 HSPU

- 4 BJO

- 8 cal row

Mi, 09.07.2025

CrossFit

Strength

Deadlift

4x2 (paused below AND above knee)

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Conditioning

For Time (TC: 15')

100/80 Calorie Row or 80/60 Calorie Ski*

*EMOM including 0:00

perform 3 Burpee to Target

Extra

8 Rounds

0:30 on

0:30 off

Max Strict Pull Ups / Ring Rows

Score is total reps

Bootcamp

Battle field (Teams of 4)

3 Pers. are working, 1 rest

(4 min per Field + 1' Rest)

Field 1:

Row

KB Swing

Sit-ups

Field 2:

Jump rope reverse

Superman hold

Sit-ups

Field 3:

Glute bridge hold

Plate GTOH

Sit-ups

Field 4:

Ski

Reverse plank

Sit-ups

Field 5:

Hang on pull-up bar

WBS

Sit-ups

Field 6:

Air squats

Push ups

Sit-ups

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* Each team is counting, how many Sit-ups they complete in 4 min.

Total score is the total amount of Sit-ups in all Fields.

** Team A starts in field 1 -> after 4min moving to field 2 -> then to field 3.....

Team B starts in field 2 -> after 4min moving to field 3 -> then to field 4....

Do, 10.07.2025

CrossFit

Strength

Pause Overhead Squat (3s in bottom)

10' Build to a Heavy Double

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Conditioning

3RFT (TC: 15')

50 Double Unders

5 Rope Climbs

50 Double Unders

15 Thrusters

Scaled: x3 SU - 10 strict pull ups - 20/35kg

Rx: 35/50kg

Bootcamp

Strength

Pause Overhead Squat (3s in bottom)

Practice for 8min

Slowly build up weight

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Conditioning

3RFT (TC: 15') with a partner

100 Single Unders or 50 Double Unders

10 Rope Climbs

100 Single Unders or 50 Double Unders

20 Thrusters

*share reps as needed

*I go, you go

Weightlifting

Clean & Jerk week 1/3

Fr, 11.07.2025

CrossFit

Strength

Find 5RM Push Press

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Conditioning

For Time (TC: 15')

1250/1500m Row or 1000/1250m Ski

40 Alternating Pistols

20 Hang Cleans

Scaled: assisted pistols or x2 airsquats - 35/52kg

Rx: 50/85kg

Extra

For Time

15-10-5

Strict HSPU (pike ups or use mats)

Toes to Bar (knee raises AHAP)

Bootcamp

14min / 10 reps

KB Sumo Squat

DB Lunges (10 reps per side)

Glute Bridges (weighted)

-----

15min running clock

500m Row OR 400m Run OR 30 Burpees

AMRAP (for remaining time)

10 KB Swing

20 KB GTOH

30 SU

40 Sit ups

HYROX

HYROX WOD

In any order complete:

400m Run

400m Ski

400 Run

20m Sled Push

400 Run

20m Sled Pull

400 Run

30m Burpee Broad Jump

400 Run

400m Row

400 Run

80m Farmer Carry

400 Run

40m Sandbag/Slamball Lunges

400 Run

40 Wall Balls

Sa, 12.07.2025

Functional Bodybuilding

Legs & Core & Shoulders /// Arms & Core

Legs & Core & Shoulders

4/4 Front Rack BB Step-Ups

6/6 BB SL DL

8/8 Side Plank DB Arm-Raises

Arms & Core

20m/20m KB Carry (1 Suitcase/1 OH)

6-8 Strict Chin-Ups (banded if needed)

12 Weighted Knee Raises (MB)

Core & Mobility

So, 13.07.2025

Chipper Sunday

Lass dich überraschen!

KOMM UND BESUCHE UNSEREN STANDORT

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