WODs
Die kommenden Workouts
Woche vom 13.10. - 19.10.2025
Mo, 13.10.2025
CrossFit
6x2 Snatch Down and Reset (Start around 85%)
If you don't know your 85%, ramp up. Add weight after each set, IF your form is good.
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12' AMRAP
200m Run
12 KB Swings
9 (CTB) Pull Ups
Rx: 16/24kg
Bootcamp
AMRAP 10' in teams of 2
'I go, you go'
10 Plate OH Lunges
10 Burpees over plate
Partner is waiting in a plank
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MetCon B
AMRAP 12' in teams of 2
'I go, you go'
30 DU (90 SU)
15 Air squats
10 Push ups
Partner is waiting in a wall-sit.
(knees 90°)
Di, 14.10.2025
CrossFit
Back Squat 5x3 (Start around 85%)
If you don't know your 85%, ramp up. Add weight after each set, IF your form is good.
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12-10-8-6-4-2 (TC: 10')
Front Squats
Bar Facing Burpees
Scaled: 30/45kg
Rx: 40/60kg
Bootcamp
Strength Cycle week 3 of 4
4-5 rounds of 6 reps (14')
KB/2KB front squat
pull-up (strict or band/partner supported)
push-up (plate)
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Switching in teams of 2
8x20/10
Tabata 1:
hollow hold
back squats with empty barbell
Tabata 2:
Superman hold
db renegade row
Gymnastics
Meet the Girls Team Wod for time
200m heavy KB farmers carry (2 kettlebells)
Then
4rds of double Cindy:
10 pull-ups
20 push-ups
30 airsquats
Then
200m heavy KB farmers carry
1rnd of double Kelly:
60 Box Jumps
60 WBS
Then
200m heavy KB farmers carry
1rnd of KB Diane:
21-15-9
KB Deadlift
Handstand Push ups
Then
200m heavy KB farmers carry
1rnd of Magen
21-15-9
Burpees
AKB swings
Double unders
Mi, 15.10.2025
CrossFit
Push Press 3x5 (Start around 60%) - Moderate, Heavy, HEAVY
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For time (TC: 20')
150 Wall Balls
Every :60 until you finish, do 4 Burpees
Rx: 6/9kg
Bootcamp
Deadlift – Practice technique and build to a heavy set of 3 (if technique allows)
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Core Cirquit - Two rounds of:
1. Hanging leg raises/roll-ins
2. Plank w/ feet on medball
3. Tuck Ups
4. Superman Raises
5. push ups + shoulder tap
6. Barbell roll outs
7. Russian twist
8. Stir the pot with medball
30" work, 15" rest/change station (12min)
Do, 16.10.2025
CrossFit
10 Round EMOM of 80% 1 Squat Clean and Jerk
If you don't know your 80%, ramp up. Add weight after each set, IF your form is good.
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20' AMRAP
50 Double Unders
15 Hang Power Cleans
15/15 Mt. Climbers
Scaled: 100 SU - 15/20kg
Rx: 30/45kg
Bootcamp
BOR / Strict Press
EMOM 10'
odd: 15-20 bb or db bent over row
even: 5-8 strict press
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30'' work 30'' rest, I go, you go with a partner
3 Rounds
Push press
Burpee over barbell
Front Squat
Pull ups / Ring Rows
Weightlifting
Clean & Jerk week 3/3
Fr, 17.10.2025
CrossFit
OPEN 24.1 Workout
For time:
21 dumbbell snatches, arm 1
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell
Bootcamp
MetCon A
in teams of 2
18' TC
300 SU / 150 DU
100 Air Squats
50 Sit ups
25 DL 40/60 Kg
50 Sit ups
100 Air Squats
300 SU / 150 DU
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MetCon B
Max Burpees in 5 min.
HYROX
HYROX
5 Rounds for Time (30min Cap)
200m KB Farmer Carry
20 Jumping Squats
20 Wall Balls
200m Run
20m Burpee Reverse Broad Jumps
Finisher:
5 x 30s on / 60s off
Max Cal Row or Ski
Sa, 18.10.2025
Functional Bodybuilding
Upper back & Shoulder / Push & Core
15min
7/7 Half kneeling DB Press
10 DB Rear Flys
7 DB Pull Overs (bench)
15min
10 Pike-ups
8/8 KB/DB Side bends
10-30s Ring/Bench/Bar L-Hold
8 Diamond Push Ups
Core & Mobility
Lass dich überraschen!
So, 19.10.2025
Chipper Sunday
Lass dich überraschen!
Die kommenden Workouts
Woche vom 20.10. - 26.10.2025
Mo, 20.10.2025
CrossFit
Squat Clean 5x3 Down and Reset (Start around 80%)
If you don't know your 80%, ramp up. Add weight after each set, IF your form is good.
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4 RFT (TC: 16')
15 Burpee Box Jump Overs
30 OHS
Scaled: 20cm - 15/20kg
Rx: 20/24cm - 20/35kg
Bootcamp
MetCon A
10' EMOM
Burpee Box Jump Overs
Air Squat
Start with 5 rep of each movement, every following minute add 1 rep as long as possible, otherwise keep the reps the same, e.g. 5-6-7-8-9-10-11-11-11-11
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MetCon B
10' EMOM
Plate GTOH
Knee Raises (TTB)
Start with 14 reps of each movement, every following minute decrease of 1 rep, 14-13-12-11-10-9-8-7-6-5
Di, 21.10.2025
CrossFit
Push Press 4x4 - Two moderate sets, one heavy, last set back between the first two.
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18' AMRAP
50 Calorie Row or Ski
20 Pistol Squats
35 Calorie Row
20/20 Lateral Jump Over DB
20 Calorie Row
20 Slamball Over Shoulder
Bootcamp
Core WOD - 2 rounds of 20''/10'' (6')
Push-ups
Side plank L
Side plank R
Stir the Pot with medball
Superman Rocks
Medball Sit-ups
18' AMRAP as a team of two (share however you want)
50 Calorie Row/Ski
50 Lateral Jump Over Medball
35 Calorie Row/Ski
35 Wall Balls
20 Calorie Row/Ski
20 SL Squats
Gymnastics
Gymnastics HS Week 1
Mi, 22.10.2025
CrossFit
Front Squat 5x3 (Start around 85%)
If you don't know your 85%, ramp up. Add weight after each set, IF your form is good.
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21-15-9-15-21 (TC: 15')
Wall Balls
Push Ups
Sit Ups
Scaled: 4/6kg - knee push ups
Rx: 6/9kg
Bootcamp
Strength Cycle week 4 of 4
4-5 rounds of 8 reps (14')
KB/2KB front squat
pull-up (strict or band/partner supported)
push-up (plate)
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9' AMRAP in teams of 2
10 KB Thruster (5/5 or switch arm every round)
10 KB Swing
you go, I go full round. goal 6 rounds each
Do, 23.10.2025
CrossFit
Power Snatch 5x3 Down and Reset (Start around 80%)
If you don't know your 80%, ramp up. Add weight after each set, IF your form is good.
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8 RFT (TC: 16')
10 BB FR Lunges
8 Toes to Bar
6 Power Cleans
Scaled: knee raises - 20/35kg
Rx: 35/50kg
Bootcamp
Back Squats
ramp up, then 4x4
work on your technique, slow and controlled movement
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15' AMRAP
10/10 SA DB Push Press
20 DBL DB FR lunges
10 Cal Row/Ski
Weightlifting
Snatch Week 1/3
Fr, 24.10.2025
CrossFit
Build to a heavy 3 Rep Deadlift in 9min
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OPEN 22.2 Workout
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts
Bar-facing burpees
(70/100)
Bootcamp
Build to a heavy 3 Rep Deadlift in 9min
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OPEN 22.2 Workout
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts
Bar-facing burpees
(70/100)
HYROX
HYROX
4 rounds as fast as possible
500m row / 400m ski
20 Thrusters
20 Over the bar burpees
20 Back Squats
*empty bar (adv.: 25/40)
Sa, 25.10.2025
Functional Bodybuilding
Core&Legs / Core&Arms
15min
45s D-Ball Bear-hug hold (Heavy)
45s weighted Plank
15m Reverse Sled Drag: https://www.youtube.com/watch?v=KKEceC_t2bY
15min
10 Rower pike-ups
12 DB Lateral raise (standing)
15 Banded Triceps Extensions (push-downs)
Core & Mobility
Lass dich überraschen!
So, 26.10.2025
Chipper Sunday
Lass dich überraschen!
KOMM UND BESUCHE UNSEREN STANDORT
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