WODs
Die kommenden Workouts
Woche vom 04.05. - 10.05.2026
Mo, 04.05.2026
CrossFit
Strength: Hang Clean (above knee)
Every 2 Minutes for 12 Minutes
3 Reps @ 70%+
Jerk the last rep
NO FAILS
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14' AMRAP
5 Push Jerks
10 Calorie Row
20 Wall Balls
Rx: 45/70kg - 6/9kg
Bootcamp
Strength Cycle week 3 of 4
14 minutes for multiple rounds of 6 reps
Pull ups (Adv: weighted)
Seated DB/KB presses (6 reps each arm)
1-leg Romanian Deadlift (6 reps each leg)
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3 Rounds for time (TC 12')
10 x 10m Shuttle run
15 Double KB (DB) squats
20 Knee Raises (Adv.: TTB)
Di, 05.05.2026
CrossFit
Strength: Back Squat
5x5 @72.5%
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Conditioning: 7' AMRAP
40 Bar Facing Burpees
30 Overhead Squats
Max DB Box Step Overs in remaining time
Scaled: 15/20kg - 5/10kg DB - 51cm
Rx: 30/45kg - 15/22,5kg DB - 51/61cm
Bootcamp
Strength: Back Squat
5x5
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in teams of 2 complete
(TC 20')
One is always running 200m, while other work on movements, when the 1st come back, continue the movement where the other left off.
60 Sit-up to stand with plate
60 Plate Ground to Overhead
60 Push ups
60 Single leg plate DL
60 Plate squats
*Adv. take heavy plate.
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X-Power
Strength:
4 sets
8-6-4-2 Back Squats
3-6 Slow Strict T2B
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Workout:
With a partner:
P1: Row/Ski 250m
P2: Work on movements
AMRAP 10min
20 Sit Ups
20 Push Ups
20 DB Box Step Overs
One is always on maschine for 250m, while other work on movements, when the 1st come back, continue the movement where the other left off.
HYROX
HYROX
5 Stations
2 Rounds
3min ON / 1min OFF
39min
1) Sled Push/Pull
2) Calorie Machine
3) AMRAP: 10m Broad Jumps + 10m Lunges
4) AMRAP DB Man Makers
5) AMRAP: 3 Heavy Back Squats + 10 Ring Rows + 5 Clapping Push Ups
Mi, 06.05.2026
CrossFit
Strength: Strict Press
2x10
then
2 Rep every 2:00 for 12 Minutes
AHAP
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Conditioning: For Time (TC: 14')
20 Back Rack Lunge Steps
100 Double Unders
100 Push Ups
100 Double Unders
20 Back Rack Lunges
Scaled: 30/45kg - 200 SU - knee push ups
Rx: 40/60kg
Bootcamp
Strength: Strict Press
2x10
then
3 Rep every 1:30 for 9 Minutes
AHAP
-----
Conditioning: For Time (TC: 15') (To2)
40 Back Rack Lunge Steps
400 Single Unders
200 Push Ups
400 Single Unders
40 Back Rack Lunges
Scaled: 30/45kg - 200 SU - knee push ups
Rx: 40/60kg
Do, 07.05.2026
CrossFit
Strength: Deadlift
4x2 AHAP
No Touch 'n' Go
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Conditioning: For Time (TC: 12')
25 Pull Ups
25 Front Squats
20 Pull Ups
20 Front Squats
15 Pull Ups
15 Front Squats
10 Pull Ups
10 Front Squats
5 Pull Ups
5 Front Squats
Scaled: banded - 20/35kg
Rx: 35/50kg
Bootcamp
Strength: Deadlift
4x6 AHAP
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21 - 18 - 15
(TC 14') with a partner
Syncro Double DB/KB shoulder to OH
Burpee over partner
partner sit-ups with clap
X-Power
Strength: Core/Shoulder/Stability
3 rounds / 10min of:
10m/10m SA KB OH Carry (light/moderate)
10/10m SA KB FR Carry (moderate/heavy)
200m DBL KB Suitcase Carry (heavy)
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10-20-30-40-...
(TC 11') with a partner
Syncro DBL DB/KB thrusers
Burpee over partner
partner sit-ups with clap
Weightlifting
Snatch Week 3/3
Fr, 08.05.2026
CrossFit
Strength: Back Squat
4x4 @82.5%
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Conditioning: 7RFT (TC: 14')
2 Rope Climbs
14 Alternating Pistols
Scaled: 8 banded CTB pull ups - box step downs
Bootcamp
Strength: Back Squat
4x4 (heavier than Tue)
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Complete in teams of 2
(TC 19')
50 Synchronize Plate GTOH
90" Plank (both)
100 Partner claps (in push up position)
90" Plank (both)
50 WBS
90" Plank (both)
Run 1200m (both)
*Take heavy MB (Adv.9/30lbs) and heavy Plate (Adv. 15/20Kg)
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HYROX
HYROX
4 Rounds for Time (35min Cap)
500m Row or 400m Ski
40 Air Squats
200m Run
20 Burpees
40 KB Swings overhead
Sa, 09.05.2026
Functional Bodybuilding
Lat & Legs & Core // Core & Legs
15 minutes:
10 Bench DB Pull-overs
10m Sled pull with rope
4x 5-10s L-Sit on plates
15 minutes:
30 Wall-sit calf raises (weighted)
20/20 Hollow Flutter Kicks
10/10 KB Side Bends
HYROX
HYROX
4 Rounds for Time (30min Cap)
200m KB Farmer Carry
20 Jumping Squats
200m KB Front Rack Carry
200m Run
20m Burpee Reverse Broad Jumps
Finisher:
5 x 45s on / 45s off
Max Cal Row or Ski
So, 10.05.2026
Chipper Sunday
Lass dich überraschen!
Die kommenden Workouts
Woche vom 11.05. - 17.05.2026
Mo, 11.05.2026
CrossFit
Strength: Hang Snatch (above knee)
Every Minute for 9 Minutes
2 Reps @ 80%+
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Conditioning: 4RFT (TC: 18')
20 Sit Ups
15 Thrusters
10 Box Jumps
5 Bar Muscle Ups
Rest 2:00
Scaled: 20/35kg - 20/24 - burpee pull ups
Rx: 35/50kg - 24/30
Bootcamp
Strength Cycle week 4 of 4
14 minutes for multiple rounds of 8 reps
Pull ups (Adv: weighted)
Seated DB/KB presses (8 reps each arm)
1-leg Romanian Deadlift (8 reps each leg)
-----
With a partner work 40"ON / 20"OFF
For 12 min (3 rounds)
Back squats (15-60kg) / 2 Plates farmers carry (pinch hold)
Burpees / Knee raises (Adv. TTB)
* Keep switching with your partner on movements.
Di, 12.05.2026
CrossFit
Strength: Back Squat
5x5 @75%
-----
Conditioning: 3RFT (TC: 10')
25 Wallballs
1 Rope Climbs
50 Double Unders
Rx: 6/9kg
Bootcamp
Strength: Back Squat
7-7-5-5-3-3 reps
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10' AMRAP
10 HR Push ups
15 Plate Good Mornings
20 Box jumps
-----
10' AMRAP
15 Reverse grip ring row (Use just 1 ring, hand-palms direction to the top)
30 Bicycle crunches
45 Air squat
X-Power
Walking Lunges:
10/10
9/9
8/8
7/7
6/6 Reps
*In between sets: 3-5 Strict Knee Raise/Toes to Bar/Rings
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3 rounds for time (10 timecap)
8/10 Calories (sprint!)
20 Wall Balls (unbroken!)
50 Single Unders / 25 unbroken Double Unders
HYROX
HYROX
4 rounds as fast as possible
500m row / 400m ski
20 Thrusters
20 Over the bar burpees lateral
20 Back Squats
*empty bar (adv.: 25/40)
Mi, 13.05.2026
CrossFit
Strength: Push Press 2x10
then
3 Rep every 2:00 for 12 Minutes
AHAP
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Conditioning: 3RFT (TC: 10')
30 Double DB Deadlift/KB Deadlift
3 Push Jerk
200m Run
3 Push Jerk
Scaled: AHAP
Rx: DB/KB: AHAP, BB: 45/70
Bootcamp
Strength: Push Press
2x10
then
3 Rep every 1:30 for 9 Minutes
AHAP
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Conditioning: 3RFT (TC: 10')
30 Double DB Deadlift/KB Deadlift
20/20 Mt Climbers
200m Run
Scaled: AHAP
Rx: AHAP
Do, 14.05.2026
CrossFit
Holiday Schedule
Bootcamp
Holiday Schedule
X-Power
Holiday Schedule
Weightlifting
Holiday Schedule
Fr, 15.05.2026
CrossFit
Strength: Deadlift
5x3 AHAP
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Conditioning: 3RFT (TC: 15')
20 Toes to Bar
15 Push Press
5 Squat Cleans
Athletes use 1 bar, change your own weights after the push presses
Scaled: knee raises
Rx: 30/40kg - 50/80kg
Bootcamp
Strength:
Bench Press
5-5-5-5-5 Reps
--------
In teams of 2
21' AMRAP
21 Barbell front rack lunges
21 DU / 42 SU
21 WBS
21 Calories
21 Mountain Climbers
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HYROX
HYROX
42 minutes AMRAP
20m sled push
200m Run
20/20 DB Renegade Row
250m Row
20 box step overs with 2 DBs (light)
20 Up Downs with 2 DBs (light)
20 Jumping Lunges with 2 DBs (light)
Sa, 16.05.2026
Functional Bodybuilding
Upper body & Core // Core & Legs & Back
15min
10 KB Pendlay row
10 Plate LU Raises
15m Yoke Carry (BB and KBs with elastic bands attached)
15min
10/10 KB OH Reverse Lunges
30-45s Ring plank hold (straight arms)
7-10 KB Jefferson curls
HYROX
HYROX
3 rounds (empty bar):
200m run
30 barbells strict press
200m run
30 barbell rows
200m run
30 barbell push press
200m run
1min rest
3min rest, then:
AMRAP Wall Balls: 3 unbroken sets
So, 17.05.2026
Chipper Sunday
Lass dich überraschen!
KOMM UND BESUCHE UNSEREN STANDORT
Kontakt Informationen.
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