WODs

Die kommenden Workouts

Woche vom 18.08. - 24.08.2025

Mo, 18.08.2025

CrossFit

Strength

Push Press

4x3 @ 85%

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Conditioning

AMRAP 4:00 / Rest 2:00 x3 (16min total)

20 Pull Ups

30 KB Swing

Max reps 10m Shuttle run

scaled: 10/16 kg

Rx: 16/24 kg

Extra

3 Rounds

25/30 cal row

3:00 Rest

Bootcamp

Strength

Push Press

5x5

*in between sets: 5 strict slow knee raise/t2b

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Conditioning with a partner

AMRAP 2:00 ON / 2:00 OFF x5

20 KB Swing

10 Pull Ups / Ring Rows

Max reps 10m Shuttle run

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Extra

Coaches choice

Di, 19.08.2025

CrossFit

Strength

Sumo Deadlift

3x6

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Condtioning

3 Rounds (TC 15')

40 Air Squats

20 Strict Press

10 Squat Cleans

only one barbell

scaled: Press: 15/20 kg - Clean: 25/40 kg

Rx: Press: 20/40 kg - Clean: 40/60 kg

Extra

4 Rounds

15 DB Hang C&J

10 Strict HSPU

Rest as needed

Bootcamp

for time (TC 28')

10 Burpees

25 Push-Ups

10 Burpees

25 Push-Ups

50 Lunges

10 Burpees

25 Push-Ups

50 Lunges

100 Sit-Ups

10 Burpees

25 Push-Ups

50 Lunges

100 Sit-Ups

150 Air Squats

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Gymnastics

Pull-Ups/Bar Muscle-Ups WEEK 1

Mi, 20.08.2025

CrossFit

Skill 12'

kipping movement. work on kipping pull ups and kipping T2B

Advanced:

increase complex: BMU-C2B-PU-T2B

first 1, then 2, 3... unbroken

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Conditioning:

Variation of Macho Man

EMOM 20'

3 power clean

3 front squat

3 jerk

(all 9 reps in 1 minute)

scaled: 25/40 kg

Rx: 40/60 kg

Bootcamp

Battle field (Teams of 4)

3 Pers. are working, 1 rest

(4 min per Field + 1' Rest)

Field 1:

Battle Rope

Hand release Push up

Squat Jumps

Field 2:

Bike erg

Knee raises

Squat Jumps

Field 3:

Ski erg

Plank with Leg raises

Squat Jumps

Field 4:

Row

V-Ups

Squat Jumps

Field 5:

Assault Bike

DB Snatches

Squat Jumps

Field 6:

Up Downs

Wall sit

Squat Jumps

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* Each team is counting, how many Squat Jumps they complete in 4 min.

** Team A starts in field 1 -> after 5min moving to field 2 -> then to field 3.....

Team B starts in field 2 -> after 5min moving to field 3 -> then to field 4.....

Do, 21.08.2025

CrossFit

Strength

Back Squat

8x3 @ 62.5%

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Conditioning

AMRAP 6'

Row 250m and 400m Run

Max Rope Climbs in remaining time

scaled: strict (banded) pull ups

Extra

4 Rounds (14min Cap)

40 DU

15 KB Swings

20 Burpees to 30cm Target

scaled: x3 SU - 10/16 kg

Rx: 16/24 kg

Bootcamp

4 Rounds / 6 reps

Negative pull ups (hold 2 sec, down 5 sec)

Push ups (weighted)

KB Goblet Squats

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With Partner - 2 rounds for time (TC 12')

100=50/50 Push up position claps

200m run / Wall Sit

200m run / Plank

200m run / Hollow Hold

200 SU (both work at the same time)

A1 run / A2 Wall sit

A1 Plank / A2 run

A1 run / A2 Hollow Hold

(next round switch)

Weightlifting

Clean (C&J 1/3)

Fr, 22.08.2025

CrossFit

Strength

Snatch

7x1 @ 82.5-92.5%

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Conditioning

4 Rounds (TC 13')

6 Push Jerk

12 HSPU

6 Push Jerk

Rest :90

scaled: 30/45 kg - pike push up

Rx: 40/60 kg

Extra (TC 12')

10-8-6-4-2

T2B

Power Snatch

Rx 30/45 kg

Bootcamp

For Time as a team of 2 (TC 30')

2 rounds of

500m Row

50 BB Squats

400m Row

40 Sit ups

300m Row

30 Push ups

200m Row

20/20 Walking Lunges

100m Row

10 V-Ups

Rx: BB: 40/60

*split reps anyhow

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For time (TC 9')

10,9,8,7........1 KB/DB Box step ups

1,2,3,4........10 KB Swings

HYROX

4 Stations (8-10min each station), rest between stations as needed

4 rounds

15 Back Squats

90sec rest

4 rounds

300m Row

90sec rest

4 rounds

15 Bench Press

90sec rest

4 rounds

15 Burpees

90sec rest

Sa, 23.08.2025

Functional Bodybuilding

Posterior/Shoulders

15min

6-8 DB Trap Raises (incline bench)

8-10 BB Wrist curls

10/10 DB rear flys

Core/Stability

15min

6 Ring Body Saw (slow)

12/12 BB standing side bends

20-30s Weighted arch hold

Core & Mobility

So, 24.08.2025

Chipper Sunday

Lass dich überraschen!

Die kommenden Workouts

Woche vom 25.08. - 31.08.2025

Mo, 25.08.2025

CrossFit

Strength

Split Jerk

7x2 75-85%

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Condtioning

AMRAP 4:00 / Rest 2:00 x3 (16min total)

15m DB Front Rack Lunges

15 Push Ups

15 Box Jump Overs

Continue where you leave off after each rest

scaled:10/15 kg - 51/61 cm

Rx: 15/22.5 kg - 51/61 cm

Extra

4 Rounds

50m Sandbag Hug Carry (AHAP)

rest as needed

Bootcamp

Strength

12min Multiple rounds of

5/5 slow Box Step Downs

5 Slow Push Ups @3131

rest as needed

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Condtioning with partner

AMRAP 2:00 x 8 (16') (4 times each alternating)

15m DB Front Rack Lunges

15 Push Ups

15 Box Jump Overs

Continue where your partner left off after each rest

Extra

4 Rounds

50m Sandbag Hug Carry (AHAP)

rest as needed

Di, 26.08.2025

CrossFit

Strength

Clean

6x3 @ 72.5-77.5%

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Conditioning

Every 5:00 for 15:00

20/25 Calorie Row

15 Deadlift

200m Run

scaled: 45/70 kg

Rx: 70/100 kg

*Score is slowest round

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4 Rounds

12 V-Ups

6 Bar Muscle Ups

Rest 2:00

Bootcamp

Station WOD (TC 21')

1st round 50''/10''

2nd round 40''/20''

3th round 30''/30

Farmers Carry (hold)

Slam Balls throws

Box dips

DB Man Makers

Wall Balls

Knee 2 Elbows

Plank Hold

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Intervall Core 40''/20'' - 2 rounds (8min)

Sit ups (Adv. weighted)

Russian Twist with plate

Bicycle crunches

Superman Swimmers

Gymnastics

Pull-Ups/Bar Muscle-Ups WEEK 2

Mi, 27.08.2025

CrossFit

Strength

Sumo Deadlift

5x5

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Conditioning

For Time

60 Thrusters

50 Bar Facing Burpees

30/40 Calories

*split however you like ;)

scaled: 15/25 kg

Rx:25/35 kg

Extra

Front Rack Walking Lunge Steps

5x10

Heavy AF

Bootcamp

Battle field (Teams of 4)

3 Pers. are working, 1 rest

(5 min per Field + 1' Rest)

Field 1:

Rower

Ring Row

Wall Walk

Field 2:

Assault Bike

Plate Russian Twist

Wall Walk

Field 3:

Burpees

Flutter kicks

Wall Walk

Field 4:

Ski Erg

WBS

Wall Walk

Field 5:

Bike Erg

Box Jumps

Wall Walk

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* Each team is counting, how many Wall Walk they complete in 4 min.

** 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, 28.08.2025

CrossFit

Strength

with a partner (I go, you go)

5 rounds

7 weighted push up

7 ring rows (elevated feet)

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Conditioning

6rds (TC 24')

50 DU

15 KB snatch

10 C2B pull up

5 GTOH

scaled: 10/16 kg - (banded) pull up - 25/40 kg

Rx: 16/24 kg - 40/60 kg

Bootcamp

Strength

with a partner (I go, you go)

5 rounds

7 weighted push up

7 ring rows (elevated feet)

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Conditioning

6rds (TC 24')

100 Single Unders

20 KB Swings

10 Pull up

10 Plate GTOH

Rx: 16/24 kg - 10/20 kg

Weightlifting

Clean (C&J 2/3)

Fr, 29.08.2025

CrossFit

Strength

Bench Press Waves

7-5-3-7-5-3

*second wave heavier than first wave, e.g. 60-70-80-70-80-90

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Conditioning

"Linda"

10-9-8-7-6-5-4-3-2-1 Reps, For Time

Deadlift (1½ bodyweight)

Bench Press (bodyweight)

Clean (¾ bodyweight)

*share barbells and start at different movements if needed

Bootcamp

Strength

Bench Press Waves

7-5-3-7-5-3

*second wave heavier than first wave, e.g. 60-70-80-70-80-90

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Strength WOD:

10-9-8-7-6-5-4-3-2-1 Reps

Deadlift (1½ bodyweight)

Bench Press (¾ bodyweight)

Back Squats (bodyweight)

*share barbells and start at different movements if needed

HYROX

4 Stations (8-10min each station), rest between stations as needed

4 rounds

15 Push Press

90sec rest

4 rounds

30 KB Swings unbroken

90sec rest

4 rounds

250m Ski

90sec rest

4 rounds

30 Walking Lunges (or 20 reps weighted)

90sec rest

Sa, 30.08.2025

Functional Bodybuilding

Chest/Arms

15min

10-12 DB Bench Flys

12-15 BB Biceps Curls

8-10 BB Bent over row

Core/Stability

15min

3-5 BB roll outs

15/15 DB standing side bends

20/20 Copenhagen Plank

Core & Mobility

So, 31.08.2025

Chipper Sunday

Lass dich überraschen!

KOMM UND BESUCHE UNSEREN STANDORT

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