WODs
Die kommenden Workouts
Woche vom 01.12. - 07.12.2025
Mo, 01.12.2025
CrossFit
Zero Bounce Deadlift 5x3
@70-82.5% of 1RM
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Every 5:00 for 25:00
15 Toes to Bar
200m Run / 50 D.U. / 1' D.U practice
15 Devils Press (15/22.5)
Bootcamp
Zero Bounce Deadlift 5x6 reps
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MetCon A:
8' AMRAP
1 wall walk
5 sit ups
10 air squats
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MetCon B:
8' AMRAP
20 plate russian twists
15 plate GTOH
10 plate OH lunges
Di, 02.12.2025
CrossFit
Power Clean to Push Jerk
Touch and Go 5x5
*1 power clean + 1 push jerk = 1 rep
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For Time - TC: 10'
40 Pull Ups
60 SA KB Thrusters
1000m Row
*perform in any order
Scaled: banded/Ring Row
Rx: 16/24
Bootcamp
NEW Strength Cycle week 1 of 4
Multiple rounds of 8 reps (14')
Dip (Box, adv: rings)
Pull-up (Banded, adv: strict)
Bulgarian Split Squat (adv: weighted)
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2 rounds of 90'' work / 30'' rest (12' total)
KBS unbroken (goal 50 reps, adv: KB snatch)
Shuttle run
plank, side plank L and R, 30sec each
Gymnastics
Strict Handstand Push Ups
Mi, 03.12.2025
CrossFit
Back Squat
5x2 @90%+
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For Time - TC: 10'
100 Air Squats
3 Rope Climbs
50 Box Jump Overs
3 Rope Climbs
Scaled: lying to standing rope climbs
Rx: 20/24
Bootcamp
Wod:
For Time - TC: 10'
100 Air Squats
3 Rope Climbs
50 Box Jump Overs
3 Rope Climbs
Scaled: lying to standing rope climbs
Rx: 20/24
Core:
3 rounds, not for time:
20 V-ups
60 Bicycle crunches
20 weighted sit-ups
60 flutter kicks
20 Toe touches
60 Mountain climbers
200m easy recovery jog
Do, 04.12.2025
CrossFit
Push Press
2-2-2-2-2
Build weight over sets
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4 Rounds (TC: 10')
10 Power Cleans
10 Burpee Box Jumps
Rx: 40/60kg - 51/61cm
Bootcamp
Push Press
5-5-4-4-3-3-2
Build weight over sets
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9' AMRAP (team of 2, I go, you go, alternatre exercises)
6 Deadlift (50/80)
9 box jump
12 air squat
2' rest
9' AMRAP (team of 2, I go, you go, alternatre exercises)
10 DBall over shoulder
20 Commandos
200m run
Weightlifting
SNATCH 1/3
Fr, 05.12.2025
CrossFit
Squat Snatch 5x3 Drop and Reset (Start around 85%)
If you don't know your 80%, ramp up. Add weight after each set, IF your form is good.
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10' AMRAP
2 Power Snatch
24 Lateral Jump Over BB
12 Calorie Row/Ski
half of class will start with row/ski, half will start with snatch if needed
Rx: 40/60kg
Bootcamp
Back Squats:
Build up weight:
14-12-10-8-6-4-2
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10 min amrap with a light pair of dbs (or kbs)
10 dumbbell devil press
10 dumbbell renegade rows
10 dumbbell thruster
10 dumbbell bent over row
40m farmer's carry (that is your rest)
HYROX
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 push ups
10 dumbbell renegade rows
10 dumbbell squats
10 dumbbell push press
20m farmer's carry
Round 3:
10 min amrap with one light db
10/10 db hang power cleans
10/10 db swings eye level
10/10 db snatches
*rest between amraps as needed
Sa, 06.12.2025
Functional Bodybuilding
X-Mas Challenge
Core & Mobility
X-Mas Challenge
So, 07.12.2025
Chipper Sunday
Lass dich überraschen!
Die kommenden Workouts
Woche vom 08.12. - 14.12.2025
Mo, 08.12.2025
CrossFit
Strength: Bench Press
5-5-5-5
*maintain this tempo 51X1. Proper positioning and awareness is the goal here, not weight.
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Conditioning: 18’ AMRAP
*alternating movements with a partner
3 Double DB clean and jerk (floor)
6 burpee toes to bar
12 WBS
Scaled: 10/15kg - burpee to knee raises- 4/6kg
Rx: 15/22,5kg - 6/9kg
Bootcamp
Strength: Bench Press
5-5-5-5
*maintain this tempo 51X1. Proper positioning and awareness is the goal here, not weight.
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Conditioning: 18’ AMRAP
*alternating movements with a partner
6/6 DB clean and jerk (floor)
6 burpee knee raise / toes to bar
12 WBS
Scaled: 10/15kg - 4/6kg
Rx: 15/22,5kg - 6/9kg
Di, 09.12.2025
CrossFit
Squat Clean
Every :45 for 9 Minutes (12 rounds)
1 Rep at 72.5-80%
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For Time - TC: 14'
10 Pull Ups
10 OHS
15 HSPU / Pike Push Ups / Push Ups
15 OHS
15 Pull Ups
15 OHS
15 HSPU / Pike Push Ups / Push Ups
10 OHS
10 Pull Ups
Rx: 40/60kg
Bootcamp
Strength Cycle week 2 of 4
Multiple rounds of 10 reps (14')
Dip (Box, adv: rings)
Pull-up (Banded, adv: strict)
Bulgarian Split Squat (adv: weighted)
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14' EMOM
Min 1) 10 Burpees (Adv: 12 Burpees, Sc: 8 Burpees)
Min 2) MAX KB Swings
Gymnastics
Double Unders/Pistols
Mi, 10.12.2025
CrossFit
Back Squat
4x8 @60%+
*in between sets perform 10 T2B or 5 Bar Muscle Up
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For time with a Partner - TC: 15'
One Rower per team, "I go, you go"
2K Row
100 Empty Bar Thrusters
(switch anytime)
Bootcamp
Back Squat
4x6
*in between sets perform 6 strict toes to bar / knee raises
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For time with a Partner - TC: 15'
One Rower per team, "I go, you go"
2K Row
100 Empty Bar Thrusters
(switch anytime)
Do, 11.12.2025
CrossFit
Power Snatch
Touch and Go 5x5
(Heavier than last time)
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4x 2' AMRAP (14' total time)
8 Hang Squat Cleans
8 Lateral Burpees over Bar
Max Reps HSPU
Rest 2:00
Scaled: 20/30kg - pike push ups
Rx: 30/50kg
Bootcamp
MetCon A:
20 minute AMRAP:
20 KB swings
15 Box Jumps
10 KB Box Step Overs
Partner A will run 400 meters while Partner B completes as many rounds/reps of the AMRAP. When Partner A gets back, Partner B runs 400 meters while Partner A picks up where the AMRAP was left off.
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MetCon B:
5 min Plank
* In that time your hips and knees never touch the ground.
You can switch anytime and choose from
Front-plank
Reverse-plank
Side-plank L/R
Weightlifting
SNATCH 2/3
Fr, 12.12.2025
CrossFit
Strength: Front Squat
3-3-3 (slight build up from last week)
*maintain this tempo 3331. Proper positioning and awareness is the goal here, not weight.
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Conditioning: 5RFT (TC: 16')
50 DU
14 Alt. DB snatch
200m Run
Scaled: 150 single unders or 1min du practice - 10/15kg
Rx: 15/22.5kg
Bootcamp
Sumo Deadlift High Pull
5x7 reps
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Teams of 2
12' AMRAP
25 Cal Row / 20 Cal Ski
50 Knees to elbows (Adv: TTB)
75 Air squats (Adv: jumping squats)
100 Partner claps (push-up position)
30s/30s or standard "i go, you go" (coaches choice ;))
HYROX
HYROX
Core:
50 lying leg raises
50 plate sit ups
50/50 plate 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:
4x 600m run
1min rest between
(12min cap)
Sa, 13.12.2025
Functional Bodybuilding
Explosivity&Press&Core / Explosivity&Pull&Biceps
15min
4/4 1-Legged box jumps
6-10 Ring Push-ups
20-30s Weighted plank
15min
8 KB Chicken Jumps (as high as possible) (https://www.youtube.com/watch?v=eG-jdcCdPXw)
3-5 Tempo Pull-Ups (30X3)
8-12 BB Biceps curls
Core & Mobility
Lass dich überraschen!
So, 14.12.2025
Chipper Sunday
Lass dich überraschen!
KOMM UND BESUCHE UNSEREN STANDORT
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