WODs

Die kommenden Workouts

Woche vom 16.03. - 22.03.2026

Mo, 16.03.2026

CrossFit

Strength: Sumo Deadlift

5-4-3-2-1 As Heavy As Possible

No Bounce - Silent

-----

Conditioning: For Time: (TC: 12')

Row 500m or Ski 400m

then

3 Rounds

12 Deadlifts

12 Ring Dips

*stagger time of row/ski if needed (or some finish with row/ski)

Scaled: 35/50kg - deficit push ups

Rx: 70/100kg

Bootcamp

Strength: Sumo Deadlift

5-4-3-2-1 As Heavy As Possible

No Bounce - Silent

-----

MetCon A

9‘ AMRAP

40 Plate jumps ons

30 Plate russian twist

20 Plate GTOH

10 Plate OH Lunges

(Adv.: 15/20 Kg)

*Half of the class start with Metcon A, half with B.

-----

MetCon B

9' AMRAP

30 DU

20 Sit-ups

10 Knees to Elbows (Adv: TTB)

Di, 17.03.2026

CrossFit

Strength: Bench Press

5x2 @ 90%+ 2RM (build up weight)

-----

Conditioning: For Time (TC: 12')

400m Dual DB/KB Overhead Carry

Run 200m

400m Dual DB/KB Front Rack Carry

Run 200m

400m Dual DB/KB Suitcase Carry

Scaled: AHAP

Rx: AHAP

Bootcamp

Acessory Strength (12min)

4 Rounds 40" ON / 20" OFF rotate

Ring dips strict (Scaled: banded)

Roll out (Barbell)

Bulgarian Split Squat (weighted with DB)

-----

In teams of 2

TC 12'

21 - 18 - 15 - 12

Partner WBS

Partner MB Sit-ups

Burpee over MB

* 1 MB pro team 6/9 Kg

X-Power

Strict Press / Ring Rows supersets

4 sets of

5 heavy Reps / 8 heavy slow Reps

-----

Conditioning: 21-15-12-9 (TC: 11')

Ring Push Up

MB Ab Mat Sit Ups

MB Jumping Squats

HYROX

5 Stations

2 Rounds

3min ON / 1min OFF

39min

1) Sled Push/Pull

2) Calorie Machine

3) AMRAP: 10 Walking Lunges + 5 Burpees

4) 60 Wall Balls

5) AMRAP: 1 Heavy Deadlift + 5 Pull Ups + 10 Push Ups

Mi, 18.03.2026

CrossFit

Strength: EOMOM for 12 Minutes

4 Squat Clean and Split Jerk

65%+ 1RM

-----

Conditioning: 3' AMRAP x 3 (13' total)

8 OHS

8 HSPU / Pikes

Rest 2:00 between AMRAPs

Scaled: 15/20kg - pike push ups

Rx: 30/45kg

Bootcamp

Conditioning: 4' AMRAP x 3 (14' total)

8 KB Goblet Squat

8 Push Ups

Rest 1:00 between AMRAPs

16 KB Swings

8 Ring Rows

Rest 1:00 between AMRAPs

16 Air Squats

8 Shuttle Runs

-----

3 rounds of 20" work/10" rest (12' total)

1. Hollow Hold

2. Superman Raises

3. Hollow rocks

4. Superman Swimmers

5. Strict Sit ups

6. Superman rocks

7. V-Ups

8. Superman Hold

Do, 19.03.2026

CrossFit

Strength: Box Squat

10x2 @ 57.5-67.5%

Speed Work

Rest :30-:60

-----

Conditioning: 15' AMRAP

Run 200m

15 Box Jump Overs

15 Shoulder to Overhead

Rx: 20/24- 35/50kg

Bootcamp

Deadlift

Ramp up, then

4x8 DL

-----

Teams of 2

Complete for time

(TC 12')

A1 Plank / A2 Run 400m

50 Box jumps

40 KB Push Press

A1 Run 400m/ A2 Plank

30 Box jumps

20 KB Push Press

A1+A2 Run 400m

*One work at the time (except run/plank)

X-Power

Romanian Deadlift / Clapping Push Ups

4 sets of

8 controlled Reps / 4-6 explosive Reps

-----

Teams of 2

Complete for time

(TC 12')

A1 OH Hold* / A2 Run 200m

50 Box Step Overs*

40 Push Press*

A1 Run 200m/ A2 OH Hold*

30 Box Step Overs*

20 Push Press*

A1+A2 Run 200m*

*Use 2 DBs or 2 KBs:

**One work at the time (except run/hold)

Weightlifting

SNATCH 2/3

Fr, 20.03.2026

CrossFit

Strength: Power Snatch

7x1 90%+

-----

"Cindy" (Original)

20' AMRAP

5 Pull ups

10 Push ups

15 Air squats

-----

Bootcamp

Strength: Bench Press

7-5-3-7-5-3 reps (weight up, up, down, up, up, e.g.. 60-70-80-70-80-90)

*work in groups of 2-3 ppl, help each other

------

"Cindy" (Original)

20' AMRAP

5 Pull ups

10 Push ups

15 Air squats

-----

HYROX

4 Rounds for Time (40min Cap)

500m Row

50 Air Squats

400m Run or 500m Ski

25 Burpees

10m Sled Push + 10m Sled Pull

Sa, 21.03.2026

Functional Bodybuilding

Arms & Hams / Posterior & Core

15min

8-10 BB or DB Wrist curls

8-10 BB or DB (Light) Reverse wrist curls

10 Weighted arm haulers (in Arch pose)

5-6 Sloooow Hamstring Curls with band (lying)

15min

8/8 Banded SA Standing Row

10 Romanian DL (BB or DB or KB)

7-10 Weighted Sit-Ups

HYROX

5 Rounds for Time (30min Cap)

200m KB Farmer Carry

20 Jumping Air Squats

20 Wall Balls

200m Run

20m Burpee Broad Jumps

Finisher:

5 x 30s on / 60s off

Max Cal Row@ Damper 8

So, 22.03.2026

Chipper Sunday

Lass dich überraschen!

Die kommenden Workouts

Woche vom 23.03. - 29.03.2026

Mo, 23.03.2026

CrossFit

Strength: Find "Heavy Single" Snatch Complex (9')

1 Power Snatch + 1 Squat Snatch + 1 Hang Squat Snatch

-----

Conditioning: For Time (TC: 15')

21-15-9

Shoulder to OH

Toes to Bar

Row for Calories

Scaled: 20/30kg - knee raises AHAP

Rx: 40/60kg

Bootcamp

10' Front Squats

10' AMRAP

30 Jumping Jacks

30 High knees

30 Mountain climbers

30 Sit ups

-----

10' AMRAP

15 KBS (eye level)

15 Ring row (Adv: Pull ups)

15 Goblet squats

15 Jumping lunges

Di, 24.03.2026

CrossFit

Strength: Find 1RM Squat Clean (7')

-----

Conditioning: 10' AMRAP

3 Deadlifts

100m Run

Scaled: 50/70kg

Rx: 70/100kg

Bootcamp

Strength Cycle week 1 of 4

3-4 rounds of 8 reps (15')

KB/DB row (8 reps each arm)

Push up (weighted)

KB Deadlift

-----

With a partner

30" / 30" for 12min (4 rounds)

WBS / Plank

V-ups / Side plank L

Burpees / Side plank R

*Always switch with partner between movements

(A1 WBS/A2 Plank then A1 Plank/A2 WBS........)

X-Power

Strength:

Multiple round in 12 minutes of:

6/6 Single Leg Box Step Up/Down (weighted)

6-10 Box Dips (Adv.: Rings)

6-10 Heavy Ring Rows (Adv.: Single arm)

-----

Workout:

10min AMRAP

10 DBL KB Deadlift

10 Push Ups on KBs

20 KB Swings

20=10/10 KB Renegade Row

HYROX

4 rounds as fast as possible

500m row / 400m ski

20 Barbell Thrusters

20 Over the bar burpees

20 Barbell Push Press

*empty bar (adv.: 25/40)

Mi, 25.03.2026

CrossFit

Strength: Find 1RM Bench Press (9')

Work in groups of 3. Two will work as spotters.

-----

"Frianebeth"

For Time

21 Thrusters (95/65 lb)

21 Pull-Ups

15 Squat Cleans (135/95 lb)

15 Ring Dips

9 Deadlifts (225/155 lb)

9 Handstand Push-Ups

Bootcamp

Strength: Find 1RM Bench Press (9')

5 sets of 8 reps, in between sets: 5 Tempo Ring Rows

Work in groups of 3. Two will work as spotters.

-----

For Time (16')

With 1 KB

4 rounds (60s rest between rounds)

25 Deadlift

20 Push Ups

25 KB Swings

Do, 26.03.2026

CrossFit

Strength: Find 1RM Sumo Deadlift (8')

-----

Conditioning: 5RFT (TC: 12')

30m KB/DB Farmer's Walk

15 HR Push Ups

12 Hang Squat Cleans

Scaled: AHAP - knee HR push ups - 20/30kg

Rx: AHAP - 40/60kg

Bootcamp

Strength: Find 1RM Sumo Deadlift (8')

-----

EMOM 12'

in teams of 2

MAX Partner MedBall Sit ups

MAX Sync Push up

MAX Partner MedBall Shots (as WBS just without the wall)

X-Power

Strength:

warm up, ramp up, then:

10min running clock:

Every 2min x 5 rounds:

6 Bench Press

3 Slow Negative pull ups: jump up, then 5sec down

-----

EMOM 12'

in teams of 2

MAX Partner MedBall Sit ups

MAX Partner MB Russian Twist

MAX Partner MedBall Shots (as WBS just without the wall)

Weightlifting

SNATCH 3/3

Fr, 27.03.2026

CrossFit

Strength: Find 1RM Strict Press (8')

-----

Teams of 2 - complete for time

(TC 20')

400m run (together)

50 KBPS / Wall-sit (keep switching with a partner)

400m run (together)

50 KB Push press / L-sit hang

400m run (together)

50 Goblet squats / plank

400m run (together)

50 claps in push up position

400m run (together)

Scaled: 1x16/24kg

Rx: 1x20/28kg

Bootcamp

Strength: Find 1RM Strict Press (8')

-----

Teams of 2 - complete for time

(TC 20')

400m run (together)

50 KBPS / Wall-sit (keep switching with a partner)

400m run (together)

50 KB Push press / L-sit hang

400m run (together)

50 Goblet squats / plank

400m run (together)

50 claps in push up position

400m run (together)

Scaled: 1x16/24kg

Rx: 1x20/28kg

Check out: Coaches choice

-----

HYROX

45 minutes AMRAP

10m sled push

200m Run

10m sled pull

250m Row

20 Push Ups

250m Ski

20 Up Downs

20 Jumping Lunges

20 Burpees

20 Wall Balls

Sa, 28.03.2026

Functional Bodybuilding

Arms & Hams to Lower back / Posterior & Core

15 Min:

8-12 DB Biceps Curls

12-15 DB Triceps Extension

30s Chinese Plank

15 Min:

16 Back rack reverse lunges

12-16 Hanging Side Knee raises

20 Gorilla Row

HYROX

2 rounds (empty bar):

600m run

30 Barbell Back Squats

400m run

30 Barbell Bent Over Row

400m run

30 Barbell Push Press

600m run

1min rest

1min rest, then:

AMRAP Unbroken Barbell Back Squats

So, 29.03.2026

Chipper Sunday

Lass dich überraschen!

Die kommenden Workouts

Woche vom 30.03. - 05.04.2026

Mo, 30.03.2026

CrossFit

Strength: for 12min

5-8 Strict Ring pull ups or Ring Rows (feet elevated)

superset with

3-6 Plyo Push Ups (explosive/clapping/deficit)

-----

Conditioning: 18' AMRAP

18 Cal Row/Ski

18 KB snatch

18 C2B

18 Box Jumps

18 Push Ups

Scaled: 12/16kg - banded

Rx: 16/24kg

Bootcamp

Strength: for 12min

5-8 Strict Ring pull ups or Ring Rows (feet elevated)

superset with

3-6 Plyo Push Ups (explosive/clapping/deficit)

-----

Conditioning: 18' AMRAP in team of 2 IGYG

18 Cal Row/Ski

18 DB snatch

18 Pull Ups / Ring Rows

18 Box Jumps

18 Push Ups

Di, 31.03.2026

CrossFit

Strength: Push Press

4x4 at 80-85%

-----

15-12-9-6-3 (TC: 11')

Burpee to Target**

Kettlebell Swing

Pull Ups

**wrists touches the bar NOT with the fingers

Scaled: 12/16kg - banded

Rx: 24/32kg

Bootcamp

Strength Cycle week 2 of 4

3-4 rounds of 10 reps

KB/DB row (10 reps each arm)

Push up (weighted)

BB Front squats

-----

In teams of 2 for 16min

45" ON / 15" OFF

4 rounds alternating movements (8')

Double KB/DB Deadlift

SU/DU

4 rounds alternating movements (8')

Jumping pull-up (Adv.Pull up)

Bear walk

*Keep switching on movements between couplets with a partner.

X-Power

Strength:

Multiple sets for 12 minutes

6-8 reps each

Split Squat (reps per leg)

(Negative) Push up (Adv.: use plates or small box to elevate hands)

DB Bent over row (reps per arm)

-----

Workout:

11min MAX Reps

50m Bear Crawl

50 Jumping Pull Ups

Then in remaining time:

1-2-3-...

Burpee to Target (wrist touches bar)

KB Swings

HYROX

HYROX (strength-focus)

Core:

50 tuck ups

50 superman raises

50 hollow rocks

Lower body (for quality):

3-4 rounds

40m sandbag/slamball walking lunges

40m sled push

20 KB Goblet Squats

*go heavy and take some rest between

Mi, 01.04.2026

CrossFit

Strength:

Power Snatch 4x4

then

Snatch High Pull 4x4

then

Snatch DL 4x4

*AHAP = As heavy as possible (build up weight)

-----

6 RFT (TC: 14')

12/15 Calorie Row/Ski

9 Front Squats

30 Double Unders

Rx: 40/60kg

Bootcamp

Gymnastics – Rope climb progressions

Then for 10'

8/8 KB Walking Lunges

1-3 Rope Climbs

5 Strict Toes to Bar / Knee Raise

-----

5 RFT (TC: 14')

200m Run

15 KB Swings (heavy, eye level)

90 Single Unders (Adv.: 30 Double Unders)

Do, 02.04.2026

CrossFit

Strength: Back Squat

Work up to a heavy single close to 90%

Then

5x3 @80%

-----

For time: 9-6-3 (TC: 10')

Power Clean

Muscle Ups

Scaled: 35/50kg - burpee C2B pull ups

Rx: 50/85kg

Bootcamp

Back Squats

ramp up, then

7-6-5-4-3

-----

Teams of 2

In 13 minutes:

Row for distance while partner holds any plank

and every two minutes (0:00, 2:00,..., 12:00), both of you do 10 Burpees

X-Power

Walking Lunges:

5x12 Reps

*In between sets: 3-5 Strict Knee Raise/Toes to Bar/Rings

-----

Workout: (10' Cap)

500m Row

20 Back Squats

500m Ski

20 Back Squats

500m Row

Weightlifting

Clean & Jerk week 1/3

Fr, 03.04.2026

CrossFit

7' Gymnastics Practice

-Kip Swing

-Kipping Knee Raise

-Kipping Toes to Bar

-Jumping BMU

-Kipping BMU

-----

Strength: Snatch (10')

10x1 @80-90%

-----

14' Time Cap

4 Rounds

15 Thrusters

15 Lateral Burpes Over the Bar

Rest 2:00

Scaled: 15/20kg

Rx: 20/35kg

Bootcamp

Benchmark WOD

"Team 1776"

For Time (in a Team of 3)

Kettlebell Swings

Box Jumps

Air Squats

Push-Ups

Burpees

Pull-ups

Sit-Ups

Row (calories)

Double-Unders

Wall Balls

Dumbbell Push Press

As a team, complete a total of 1776 reps of all movements, in any order.

Multiple partners may work at a time, but everyone must work together on the same movement and move to the next one together.

The only requirements are that the team not complete more than 200 reps of any one movement, and each team member must complete at least 10 reps of each movement.

-----

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, 04.04.2026

Functional Bodybuilding

Posterior & Core / Shoulders & Hams & Core

15Min

20m Heavy Farmers Carry

10/10 Side Plank Arm-Rotation

30 Empty BB Side-Bends

15Min

45-60 Sec Chinese Plank

30-60s Plate Front Hold

8-10 BB Arm Front raises

HYROX

Round 1:

10 min amrap

200m ski erg or 400m bike

250m row

200m run

Round 2:

10 min amrap with a light pair of dbs

10 dumbbell devil press

10 dumbbell renegade rows

10 dumbbell thruster

10 dumbbell bent over row

20m farmer's carry

Round 3:

10 min amrap with a light pair of dbs

10 db hang power cleans

10 db swings eye level

10 db snatches

10 push ups on dbs

*rest between amraps as needed

So, 05.04.2026

Chipper Sunday

Lass dich überraschen!

Die kommenden Workouts

Woche vom 06.04. - 12.04.2026

Mo, 06.04.2026

CrossFit

Strength: Clean

10x1 @80-92.5%

-----

24' running clock

8 Rounds

200m Sprint

10 Chest to Bar Pull Ups

Rest 1:00

Scaled: banded

Bootcamp

BB Walking Lunges:

5x12 Reps

-----

AMRAP 10' in teams of 2

'I go, you go' (full round)

10 Plate OH Lunges

10 Burpees over plate

Partner is waiting in a plank

-----

AMRAP 10' in teams of 2

'I go, you go' (full round)

60 SU (30 DU)

15 V-Ups

Partner is waiting in a wall sit

Di, 07.04.2026

CrossFit

Strength: Push Press 4x4

@80-85%

-----

7 RFT (TC: 11')

7/9 cal row / ski

7 HSPU

Scaled: pike pushups on box

*Alternate every round between row & ski

Bootcamp

Strength Cycle week 3 of 4

4-5 rounds of 6 reps

KB/DB row (6 reps each arm)

Push up (weighted)

KB/DB Front squats (Adv.Barbell)

-----

In teams of 2

(TC 12') Both work at the same time (shared reps)

21-18-15-12-9

Plate GTOH

Knee raises (Adv.TTB)

One leg Up Down (Half Burpee)

In remainig time max Air squats

(score is no. of Air Squats)

X-Power

Strength:

12' multiple rounds

6/6 Split Squats

6-12 DB Bench Press

6 Negative Pull Ups (Banded, BW, weighted)

-----

In 10 minutes:

18-15-12-9-6-3

Knee raises (Adv. TTB)

One leg Up Down (Half Burpee)

In remainig time max Walking Lunges

HYROX

Core:

50 lying leg raises

50 sit ups

50/50 Russian twists

Upper body: 60 seconds rest between sets:

25 barbell push press

25 burpees over the bar

25 bent over rows

25 burpees over the bar

25 floor press

25 burpees over the bar

(take some light weight (around 25/40) if possible)

Finisher:

3x 800m run

1min rest between

(12min cap)

Mi, 08.04.2026

CrossFit

Strength:

Power Clean 4x4

then

Clean Pull 4x4

then

Clean DL 4x1

*AHAP = As heavy as possible (build up weight)

-----

10 Rounds with a Partner, alternating full rounds

(TC: 17')

Run 200m

10 Push Ups

5 Hang Squat Cleans

Rx: 50/85kg

Bootcamp

Strength:

Deadlift, build up weight, then:

Every 60s x 6 rounds do

3 heavy reps, then:

Every 60s x 6 rounds do

1 heavy heavy rep

share 1 BB with a partner

-----

2 Rounds 30/15 (total 7:30):

1. DB Deadlift

2. DB Push Press

3. DB Renegade Row

4. DB Burpees

5. DB Squats

---rest as needed---

2 Rounds 30/15 (total 7:30):

1. Plank Jacks

2. Plank Hold

3. Mountain climber

4. DB Russian Twist

5. Hollow Hold

Do, 09.04.2026

CrossFit

Strength: Back Squat

SPEED Work

8x3 @60%

-----

9' AMRAP

Climb the Ladder

2 Sumo DLHP

2 Burpees

4, 4, 6, 6, etc…

Rx: 30/45

Bootcamp

Bench press

5 x 6 (work with a partner)

-----

In teams of 2 (I go, you go)

complete (TC 14')

1000m run (split between both)

100 WBS

50 Ring row

10 Rope climb

* No need to stick to any order

** 1 rope climb = 2 standing to lying to standing

X-Power

Strength:

12' multiple rounds

5-8 Slow Box Step Downs per leg

2 Slow Wall Walks

15 Banded Face Pulls (red/black elastic band)

-----

In any order: (11' Cap)

600m run

60 WBS

60 Ring row

10 Rope climb

* No need to stick to any order

** 1 rope climb = 2 standing to lying to standing

Weightlifting

Clean & Jerk week 2/3

Fr, 10.04.2026

CrossFit

10' Gymnastics Practice

-Kip Swing

-Strict Pull Ups

-Kipping Pull Ups

-Butterfly Pull Ups

-----

Strength: Snatch (10')

10x1 @80-92.5%

-----

3 RFT (12' Cap)

16 Toes to Bar

8 Touch and Go Power Snatch

rest 2:00

Scaled: knee raises AHAP - 20/35kg

Rx: 35/50kg

Bootcamp

Hero WOD "Jenkins" (Original 40min)

AMRAP (with a Partner) in 30 minutes

50 Burpees

400 meter Run

50 Kettlebell Swings (16/24kg)

400 meter Run

50 Pull-Ups

400 meter Run

50 Push-Ups

400 meter Run

*Split work between partners as needed. Run together.

-----

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, 11.04.2026

Functional Bodybuilding

Grip & Core & Arms // Arms & Legs

15Min

10m(L)/10m(R) Suitcase BB Carry

8/8/8 Small Plate A/T/Y Arm Raises

30 Empty BB Side-Bends (15/15)

15Min

30"/30" Copenhagen Plank

10m HEAVY Sled-Pull

10 DB Triceps Ext.

HYROX

6 minute EMOM

16 up downs (Sc.: 14 or 12 reps)

3min rest

6 minute EMOM

12 burpees (Sc.: 10 or 8 reps)

15min amrap

10m walking lunges

10 push ups

10m long jumps

20/20 mt. climbers

Finisher

coaches choice

So, 12.04.2026

Chipper Sunday

Lass dich überraschen!

KOMM UND BESUCHE UNSEREN STANDORT

Kontakt Informationen.

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