WODs
Die kommenden Workouts
Woche vom 22.06. - 28.06.2026
Mo, 22.06.2026
CrossFit
Strength: Push Press
4x4 @ 80%
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Conditioning: For Time (TC: 8')
30 Thrusters
6 Rope Climbs
Rx: 35/50kg
Bootcamp
Strength:
5x6 Push Press as a team of 2
during rest: reverse Plank
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AMRAP 10'
15 Plate GTOH
10 Plate OH Lunge Steps
5 Plate V-Ups
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AMRAP 10'
5 Burpees
10 Jumping Squats
15/15 Mt. Climber across
Di, 23.06.2026
CrossFit
Strength: Sumo Deadlift
3-3-3
Heavy, but perfect controlled reps
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Conditioning: 10' AMRAP
4 OHS
40 Double Unders
Scaled: 30/43kg - x3 SU
Rx: 40/60kg
Bootcamp
Strength Cycle week 3 of 4
multiple rounds of 6 reps
Push ups
KB Row (6 each arm)
KB/DB/BB Front squat
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In teams of 2
TC 10'
Row/Ski for Cal (choose one machine)
while
70 KB (DB) Hang Squat Clean
70 KB (DB) Overhead Press
* Score = Total Calories
* Athletes work at the same time (on the rower and KB/DB)
* Switch how you like
* Once done with 2x70 reps: IGYG machine
X-Power
Strength:
For 13 Minutes:
8/8 DB Bench Press
4 Slow Strict Pull up (Sc: Banded)
8 Slow DBL KB Romanian Deadlift
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10' AMRAP
2 Wall Walks
4/4 Jumping Lunges
6 Ring Rows
8 Jumping Squats
HYROX
A.) 3 Rounds
10 DB Bench Press
10 BB/KB Deadlift
10 BB Back Squat
-1-2min rest-
B.) 3 Rounds for Time:
500m Ski/Row
50 Weighted Step Over Box
50 Push Ups
Mi, 24.06.2026
CrossFit
Strength: Snatch
6x3 70-75%
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Conditioning: 12' AMRAP
30 Wall Balls
10 Power Cleans
Scaled: 4/6kg - 30/45kg
Rx: 6/9kg - 40/60kg
Bootcamp
Deadlift
Learn technique, then
5x3 ramp up
(work in groups)
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Conditioning: 12' AMRAP
30 Wall Balls
20 Push Ups
10 DBL DB Squats
200m Run or 10 Calories (any)
Do, 25.06.2026
CrossFit
Strength: Back Squat (paused)
Work up to heavy single (not a PR)
then
5x3 at 80%
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Conditioning: For Time (TC: 11')
1000m Row or 800m Ski
50 SDLHP
50 Pistols
*can start with machine and down or pistols and up
Scaled: 15/20kg - 100 airsquats
Rx: 20/35kg
Bootcamp
Strength: Paused at Bottom Back Squat (13min total)
Work up to heavy single (not a PR) (5min)
then
5x3 at 80% (8min)
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Climb the ladder
with a partner (TC 10')
2 Burpee knee to elbows (Adv. TTB)
2 KB Swings
4
4
* switch anytime (1 work, 1 rest)
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
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Conditioning: For Time (TC: 10')
2 rounds
400/500m Row or 350/400m Ski
20 KB Swings
20 Walking Lunges
Weightlifting
SNATCH 3/3
Fr, 26.06.2026
CrossFit
Strength: Squat Clean
Warm Up
4x2 @ 60-70%
w/ pause at knee
drop and reset
then
7x1 @ 80-90%
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Conditioning: "Elizabeth" (TC: 8')
21-15-9
Squat Cleans
Ring Dips
Scaled: banded - 30/43kg
Rx: 40/60kg
Bootcamp
Qualitiy work for 12'
2/2 TGU (build up weight)
80m Farmer Carry (small half round)
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Cindy
You can choose to go alone or as a team of 2 (I go, you go)
20' AMRAP
5 Pull ups
10 Push ups
15 Air Squats
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HYROX
4 Rounds, not for time
20 KB Goblet Squats
20m DBL KB Walking Lunges
20m Sled Pull
20m Sled Push
20 Burpee to Plate
20 KB Swings
20 KB Deadlifts
20m DBL KB Farmer Carry
*Can go in any order
Sa, 27.06.2026
Functional Bodybuilding
Grip & Shoulders & Core / Quads & Upper Body
15min:
8/8 Side Plank DB arm raises
8-10x BB wrist curls
50m HEAVY Farmers Carry
15min:
8-10 each leg KB Leg Extensions
15 Banded Face Pulls
8/8 Landmine Row
HYROX
For Time
2 Rounds
1000m Run
1000m Ski
1000m Row
3 min rest
Core:
50 V-Ups
50 Superman Raises
So, 28.06.2026
Chipper Sunday
Lass dich überraschen!
Die kommenden Workouts
Woche vom 29.06. - 05.07.2026
Mo, 29.06.2026
CrossFit
Strength: Back Squat
Work up to a heavy single around 90%
then
5x3 @ 82.5%
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Conditioning: Every 3:00 x 4, Rest 2:00 (18:00)
20 KB American Swings
10 CTB Pull Ups
Max Man Maker (2x10/15) in remaining time
Scaled: 16/24kg - banded
Rx: 24/32kg
Bootcamp
Strength: Back Squat
Work up to a heavy single around 90%
then
5x3 @ 80%
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Teams of 3
3RFT (TC 30')
30 Box jumps
100 Partner claps
30 Box dips
300 SU (150 DU)
30 KBPS
*One of the team always run 200m and pick up where the other two stopped
A1: 200m Run
A2+A3: Work IGYG
Always rotate after 200m
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Di, 30.06.2026
CrossFit
Strength: Split Jerk
6x3 70-80%
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Conditioning: Alternating EMOM for 12'
10 UB Strict Press AHAP
10 Strict Pull Ups
Scaled: banded
Bootcamp
Strength Cycle week 4 of 4
multiple rounds of 8 reps
Push ups
KB Row (8 each arm)
KB/DB/BB Front squat
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Teams of2
30 - 20 - 10 - 20 - 30
(TC 16')
Sync DB Snatch (Sync at the top)
Dual DB DL (with the same two DBs just used, even if different weight)
Sync Jumping lunges
X-Power
Strength:
For 13 Minutes:
7/7 Seated KB Press
7 Pull up (Sc: Banded)
7/7 One Leg KB Deadlift
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Strength WOD:
In 10 minutes go as far as you can:
1-2-3-4-5-.....
Strict Pull Ups / Ring Rows
Push Ups
Strict Knee Raise / Toes to Bar
Jumping Lunges (reps per leg)
HYROX
4 RFT
20 Box Jumps
20 Lunges
20 Cal Row/Ski
20 Sit ups
20 Wall Ball
Core:
50 Spider Plank Crunch
Mi, 01.07.2026
CrossFit
Strength: Clean Complex
6 sets of 1 Complex (@ up to 75-80% of Clean 1RM)
Complex:
1 Hang Power Clean
1 Power Clean
1 Squat Clean
(all touch and go)
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Conditioning: 21-15-9 (TC: 9')
Hang Squat Cleans
Box Jump Overs
Scaled: 20/35kg - 51cm
Rx: 35/50kg - 51/61cm
Bootcamp
Strength:
In teams of 2-3
5x10 Bench Press
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Conditioning: Every 3' for 15'
Sprint 12/15 Calories on the Rower or Ski
Each person should not exceed 1min so there should be time to run a heat every 90sec (twice in 3min) if needed.
Do, 02.07.2026
CrossFit
Strength: Sumo Deadlift
6-6-6
Heavy, but perfect controlled reps
-----
Conditioning: Every 2' for 12' (6 rounds)
Sprint 10/12 Calories on the Rower or Ski AFAP
Each person should not exceed :45 so there should be time to run a heat each minute on the minute if needed.
Bootcamp
EMOM x 12 Min
Min 1) 6-12 Strict Knee Raise/Toes to Bar
Min 2) 2-3 Wall Walks
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With a partner (12 Min)
30"ON/20"OFF for 5 Rounds
Ring row / Pull Ups
KB/DB Thruster
Then 1min rest
3' max distance Wheelbarrow walk (Switch how you like)
X-Power
Strength:
12min of multiple rounds of 8 reps each:
8 Heavy Sandbag Squats (in front or on shoulder)
8/8 DB Standing Seasaw Press
8 Feet elevated Ring Rows
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Conditioning: Every 90'' for 9' (6 rounds)
Sprint 10/12 Calories on the Rower or Ski AFAP
Each person should not exceed 45'', so there is time to rest
Weightlifting
Clean & Jerk week 1/3
Fr, 03.07.2026
CrossFit
Strength: Snatch Complex
6 sets of 1 Complex (@ up to 75-80% of Snatch 1RM)
Complex:
1 Power Snatch
1 Hang Power Snatch
1 Squat Snatch
(all touch and go)
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Conditioning: 3RFT (TC: 14')
20 Burpees to Target
30 Wall Balls
40 DB Hang Clean and Jerk (20 per arm)
Scaled: 4/6kg - 10/15kg
Rx: 6/9kg - 15/22,5kg
Bootcamp
In teams of 2 complete
(TC 26')
2 Rounds
30 KB Goblet Squats
30 Box/Bench dips (Adv.: Ring)
30 KB Swings
1' pause
2 Rounds
30 KB Goblet squats
30 Push Ups
30 KB Swings
1' Pause
2 Rounds
30 Box jumps
30 Box/Bench dips (Adv.: Ring)
30 KB Swings
*One work at the time, one rest
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HYROX
25min AMRAP Climb the ladder:
5-10-15-20-25-etc...
Push Up
Ring Row
Wall Balls
*200m Run After Each Round
Sa, 04.07.2026
Functional Bodybuilding
Upper Body / Core & Lower Body
15min:
10 DB Rear flys
8 DB Bench Press
10/10 DB Biceps Curls
15min:
30m/30m carry (1KB in OH & 1KB in Suitcase)
2x10m Sled push for speed (lower load but fast)
10/10 BB Front Rack Reverse Lunges (from the rack)
HYROX
5 Rounds
1min Wall Balls
30s Rest
1min Burpee Broad jump
30s Rest
1min Row/Ski for Cal
30s Rest
1min 10m Shuttle Run
30s Rest
Core:
4 Rounds
15 Hanging Knee Raises
20 Sit ups
rest 1min
So, 05.07.2026
Chipper Sunday
Lass dich überraschen!
KOMM UND BESUCHE UNSEREN STANDORT
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