WODs
Die kommenden Workouts
Woche vom 19.10. - 25.10.2026
Mo, 19.10.2026
CrossFit
Strength:
Deadlifts
6-5-4-3 reps
*build up weight
-----
Conditioning: 20' AMRAP
6 Chest to Bar Pull Ups
9 Push Ups
12 Kettlebell Swings
Scaled: banded - knee - 8/12kg
Rx: 16/24kg
Bootcamp
10Min EMOM Strength:
5 Deadlifts (KB or BB) + 20s Push Up Hold
*build up weight
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6x 45"/15"
Box jumps
Box dips
Sumo KB DL (heavy or double KB)
2' Rest
6' AMRAP (switch every min)
DU/SU / Row
2' Rest
6x 45"/15"
WBS
Push Ups
Ring Rows
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Di, 20.10.2026
CrossFit
Strength: Squat Clean
4-4-4-4-4
(5x4)
-----
Conditioning: 4RFT (TC: 14')
30 Lunge Steps Hugging Medicine Ball
8 Power Cleans
8 Knee to Elbows
Scaled: 6kg - 30/45kg
Rx: 9kg - 45/60kg
Bootcamp
Strength Cycle
Multiple rounds of 8 reps
Pull-up (Banded)
Push-up (plate on back or hands on plate)
KB/2KB Squat
-----
In teams of 2
4RFT (TC 12')
20 Knee raises (Adv.TTB) / Partner - Plate OH hold 10/15kg (standing)
20 Jumping lunges / Partner - Plate Goblet squat hold
20 Burpees over partner
*Always switch the movements with a partner
X-Power
Strength:
12' multiple rounds
6/6 Split Squats
6-12 DB Bench Press
6 Strict Pull Ups (Banded, BW, weighted)
-----
30sec work / 30sec hold
4 rounds / 12min
Knee raises (Adv.TTB)
Plate OH hold 10/15kg (standing)
Jumping lunges
Plate Goblet squat hold
Burpees
Plank hold
*Always switch the movements with a partner
HYROX
5 Rounds: (30min)
8/10 Calories
8 Burpee Broad Jumps
200m Run
15 Wall Balls
8/10 Calories
1:00 Rest
Mi, 21.10.2026
CrossFit
Strength: Back Squat
8-8-8-8-8
(5x8)
-----
Conditioning: 12' AMRAP (team of 2)
120 Calorie Machine
Max Reps Toes to Bar in Remaining Time (I go you go)
Scaled: knee raises AHAP
Bootcamp
Strength: Back Squat
8-8-8-8-8
(5x8)
*in between sets: 10-20s Pull Up hold (can use bands)
-----
Conditioning in teams of 3: 18' AMRAP
180 Calorie Row/Ski
Max Reps Man Maker in Remaining Time
Do, 22.10.2026
CrossFit
Strength: Sumo Deadlift High Pull
20-20-20
(3x20)
-----
Conditioning: 12' AMRAP
12 Box Jumps
12 Overhead Squats
12 Box Jumps
12 Sumo Deadlift High Pulls
Scaled: 51cm - 20/30kg
Rx: 51/61cm - 30/45kg
Bootcamp
Strength: Sumo Deadlift High Pull
20-20-20
(3x20)
-----
Conditioning: 14' AMRAP (team of 2)
14 Box Jumps
14 KB Goblet Squats
14 KB Swings
14 KB Sumo Deadlift High Pulls
14 KB Deadlift
*alternate movements
X-Power
Strength:
12' multiple rounds
5-8 Slow Box Step Downs per leg
2 Slow Wall Walks
5-8 Strict Pull Ups (Banded, BW, weighted)
-----
AMRAP 11min
11 Box Jumps
11 KB Swings
11 Box Dips
11 KB Box Step Overs
11 KB Squats
11 Push Ups
Weightlifting
Snatch Week 2/3
Fr, 23.10.2026
CrossFit
Strength/Skill:
DU Practice/HSPU Practice
-----
Conditioning: 20RFT (TC: 16')
4 Thrusters
40 Double Unders
Alternating full rounds with a partner
Scaled: 30/45kg - x3 SU
Rx: 40/60kg
Bootcamp
DB BOR/DB Bench Press
4x8/8
-----
Conditioning: 20RFT (TC: 16')
6 Thrusters
40 Rope Jumps
Alternating full rounds with a partner
-----
2-4-6-8-10-12-14
(TC 9')
Plate GTOH
Sit-ups
Broad Jumps
HYROX
3×
16/20 Cal Ski/Row
20m Sled Push
10m Burpee Broad Jump
400m Run
&
3×
16/20 Cal Row/Ski
20 DBL KB Deadlift
100m Farmer Carry
20 Wall Balls
Sa, 24.10.2026
Functional Bodybuilding
Legs/Core
15min
20m Reverse Sled Drag
10/10 KB/DB Side bends
20s/20s Lateral leg raise in side plank
Soulder/Hamstring/Grip
15min
5 Earthquake Shoulder Press
5/5 KB SL DL (heavy)
45s Plate Pinch Hold (10/15Kg)
HYROX
5×4min AMRAP (4:00 ON/2:00 OFF)
200m Run
30=15/15 Single DB Thruster
Max Calories
Score=Total Number of Calories
*Each round should build to 90% effort, pacing and consistancy across rounds
So, 25.10.2026
Chipper Sunday
Lass dich überraschen!
Die kommenden Workouts
Woche vom 26.10. - 01.11.2026
Mo, 26.10.2026
CrossFit
Strength: 3-pos Hang Squat Clean
Upper Thigh + Above Knee+ Below Knee
find a heavy double
-----
Conditioning: 20' AMRAP
250m Row or 200m Ski
5 Sandbag/Slamball Cleans
12 Handstand Push Ups
Alternating Movements with a Partner
Scaled: pike pushups
Bootcamp
Strength: Hip Thrusts
12-12-12-12-12-12 (6x12) @20X1 Tempo
*moderate weights. feel each position. no overarching of the lower back
-----
Conditioning: 5RFT (TC: 15') As a team of 2
100 SU / 50 DU (split)
20 DB Snatch (sync)
3 Rope Climbs (split)
Di, 27.10.2026
CrossFit
Strength/Skill:
Tempo Strict Press @2121
5-4-4-3-3 Reps
*Build Up weight
-----
Conditioning: 2 Rounds for time of (TC: 12')
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
Strength/Skill:
Tempo Strict Press @2121
5-4-4-3-3 Reps
*Build Up weight
-----
15min cap:
3 rounds
10 Wall Balls
10/10 Russian Twists (With the MB)
10 Comandos
1' Rest
3 rounds
100 SU
250m Row or 200m Ski
1' Rest
3 rounds
10 Wall Balls
10/10 Russian Twists
10 Comandos
-----
X-Power
Strength:
For 13 Minutes:
8/8 DB Bench Press
4 Slow Strict Pull up (Sc: Banded)
8 Slow DBL KB Romanian Deadlift
-----
8 rounds (11min cap)
8 wall balls
8/8 mb russian twist
8 commandos
HYROX
A.) For 12min:
Row
Every 2:00 = 10 Push Ups
B.)
3 Rounds
30 Air Squat (adv: add weights)
2min Max Cal Ski
-90s rest after each round-
C.)
3x400m Suitcase Carry
(Switch arms as needed)
1min Wallsit between sets
Mi, 28.10.2026
CrossFit
Strength: Bench Press
Find a 3RM, then 3x5 of 3RM @80%
-----
Conditioning: for time (TC: 12')
21-15-9
Power Cleans
14-10-6
KB Power Swings
7-5-3
Muscle Ups
Scaled: 20/35kg - 16/34 burpee C2B pull ups
Rx: 35/50kg - 24/32
Bootcamp
NEW Strength Cycle
Multiple rounds of 8 reps (15')
Seated DB/KB presses (8L/8R)
KB Row (8L/8R)
Box step-ups (fast up, 3sec down) (4L/4R) (Adv.: Weighted)
-----
(TC 12')
9 - 15 - 21 - 15 - 9
Mt Climber (L+R=1)
Push ups
KB Power Swings
Knee to Elbows (Adv.TTB)
Do, 29.10.2026
CrossFit
Strength:
Back Squats tempo & paused
5x5 @33X1
*build up weight
-----
Conditioning: 3RFT (TC: 10')
12 Deadlifts
8 Front Squats
4 Shoulder to Overhead
Scaled: 45/60kg
Rx: 60/85kg
Bootcamp
Strength:
Back Squats tempo & paused
5x5 @33X1
*build up weight
-----
In teams of 2 (TC 10')
Row 2k
while completing
44 DB Reverse Lunges (DB in any position)
55 DB Snatch
66 DB Push press
* remaining time both Plank
X-Power
Strength:
Multiple rounds in 12 minutes of:
1-3 Rope Climbs (S2L2S, Feet, LL)
3-5 Heavy Back or Front Squat
5-7 Pike Push Ups
*Work in groups
*Share equipment
-----
In a team of 2 complete (11min cap)
2k row or ski
&
40 db walking lunges
40 db push press
40 db squats
split anyhow, both work at the same time
Weightlifting
Snatch Week 3/3
Fr, 30.10.2026
CrossFit
Strength: Push Press
3-3-3-3-3-3-3
(7x3)
-----
Conditioning: For Time (TC: 20')
60 Burpee Box Jumps
64/80 Calorie Row/Ski
100 Wall Balls
Scaled: 51cm - 3/6kg
Rx: 51/61cm - 6/9kg
Extra
3x20 Single Arm Kettlebell Row
(10 reps per arm)
As Heavy As Possible with Perfect Form
Bootcamp
Push Press (Barbell)
4x5 @ moderate weight
*strict pull ups/ring row between sets
-----
Conditioning: For Time (TC: 20') as a team of 2
(I go, you go)
60 Burpee Box Jumps
80 Calorie Row
100 Wall Balls
Extra
3x20 BB Good Mornings
HYROX
11 Min. AMRAP:
400m Run
20/20 Lunges
10 Hand Release Push-Ups
2 Min Rest
11 Min. AMRAP:
400m Row
20m Sled Pull
15 KB Goblet Squats
2 Min Rest
11 Min. AMRAP:
400m Ski-Erg
10 Burpee Broad Jumps
20 Wall Balls
Sa, 31.10.2026
Functional Bodybuilding
Legs
15min
6/6 ATG Split Squat
20m Double banded lateral walk
4-5 Nordic Falls
Shoulders/Back
15min
10/10 Side-lying DB rotation
6/6 Prone Alt. Y DB raises on incline bench
12 Face-Pulls (w Band)
HYROX
As teams of 2
For Time (TC:40'):
Buy in: 1000m Row/Ski
Then
5 rounds of:
20m Sandbag or DBL DB Lunges
15 Wall Balls
400m Run
20m Sled Push
20m Burpee Broad Jump
Cash out: 50 Cal Row/Ski/Bike
So, 01.11.2026
Chipper Sunday
Lass dich überraschen!
KOMM UND BESUCHE UNSEREN STANDORT
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