WODs

Die kommenden Workouts

Woche vom 17.08. - 23.08.2026

Mo, 17.08.2026

CrossFit

Strength

12Min of

6/6 Split Squats (weighted)

6 Push Ups (weighted and/or Tempo)

-----

Wod prep:

Hang Squat Clean

3-3-3-3-3

(5x3 increasing weight)

-----

Conditioning: 7' AMRAP

7 Hang Squat Cleans

7 Chest-to-bar Pull Ups

Rx: 40/60

Bootcamp

Strength

12Min of

6/6 Split Squats (weighted)

6 Push Ups (weighted and/or Tempo)

-----

In teams of 2

(TC 16')

(both alternating) Row/Ski 500 - 400 - 300 - 200 - 100

While partner holds double KB in front rack position

(Not on top of the shoulders!)

Every drop = 10 Burpees per team (performed at the end of every round)

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Di, 18.08.2026

CrossFit

Barbell Thruster AHAP

EMOM 5'

6 Thrusters AHAP (can do from rack)

-----

Conditioning: for time as a team of 2 (TC: 11')

Row/Ski 2K (as a team)

While 400m Run each

*Row/Ski split anyhow, everyone does 400m Run total, 1 Rower/Ski per team

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Extra (TC: 8')

3 Rounds

15 RDLs (light and super controlled)

1:00 HS Holds

Bootcamp

Barbell Thruster

technique, then

EMOM 8'

8 Thrusters (choose 2 DBs or BB)

-----

With a partner:

EMOM 12'

Odd: 2 rope climbs

Even: 16 goblet squats

---rest as needed---

EMOM 12'

Odd: 30s HS Hold

Even: 20 KB Swings

*with a partner keep switching on movements

X-Power

Strength:

For 13 Minutes:

8/8 Seated DB Press AHAP

4-8 Strict Pull up (Sc: Banded)

6/6 Slow One Leg KB Deadlift

-----

EMOM 12' (4 rounds)

Min 1) 2-4 rope climbs

MIn 2) 16 goblet squats

Min 3) 16 push ups

HYROX

A.) 4 Rounds

6-8 Back Squats*

90s rest

B.) 4 Rounds

6-8 Bench Press*

90s rest

C.) 4 Rounds

Max Reps (Weighted/Banded) Pull Ups

90s rest

*Moderate-Heavy weights

Finisher:

25 Burpee jumop on Plate

1min rest

25 Burpee jumop on Plate

Mi, 19.08.2026

CrossFit

Bench Press

5x10 reps

*in between sets 5 strict Pull Ups

-----

Conditioning:

A] Row/Ski (12' running clock)

2 rounds of:

30/40 Calories

30s rest

4 rounds of:

10/15 Calories

30s rest

B] Run (12' running clock)

2 rounds of:

400m Run

30s rest

4 rounds

200m Run

30s rest

Bootcamp

Bench press

ramp up, then

5 x 8

-----

With a partner

12' AMRAP

20 DB Snatches

15 Sit ups

10 DB box step-up overs

* Alt. movements:

A1 does Snatches

then A2 does Sit Ups...

Do, 20.08.2026

CrossFit

Death by Burpees

Min 1) 1 Rep

Min 2) 2 Reps

...

'increase by 1 rep every min, as far as you can go

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Conditioning (9')

15-12-9-6-3

Deadlift

Strict Ring Dips

Scaled: 60/85kg - banded

Rx: 85kg/125kg

Extra

5 Sets

10 Dumbbell Biceps Curls / MAX reps Diamond Push Ups

Bootcamp

Death by Burpees

Min 1) 1 Rep

Min 2) 2 Reps

...

'increase by 1 rep every min, as far as you can go

-----

Conditioning (Cap 12min)

30-20-10-20

KB Deadlift

Push Ups

V-Ups

Extra

5 Sets

10 Dumbbell Biceps Curls / MAX reps Diamond Push Ups

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

In 12min climb the ladder

5-10-15-20-25-...

KB Deadlift

V-Ups

Ring Rows

Weightlifting

Clean (C&J 2/3)

Fr, 21.08.2026

CrossFit

In teams of 2 (TC 32')

I go - You go (full round)

20 Rounds (per team)

3 BB Bear Complex

5 Pull-ups

7 HSPU

Scaled: banded pull ups, Pike push ups

Rx: 30/45

-----

Bootcamp

Strength

Superset

Alternating EMOM for 18 minutes

1: 10 Ring Rows

2: 16 Step Ups with sandbag/slamball/medball in front

3: 16 Seated DB Strict Press

-----

Conditioning: for time (TC: 9')

200 Single Unders

100 KB American Swings

200 Single Unders

HYROX

4RFT (TC:35'):

400m Ski/Row

30m Walking Lunges

100m Farmer Carry

400m Run

*Accumulate 60m Sled Push or Pull Throughout

Sa, 22.08.2026

Functional Bodybuilding

Legs & Core & Shoulders /// Arms & Core

Legs & Core & Shoulders

4/4 Front Rack BB Step-Ups

6/6 BB SL DL

8/8 Side Plank DB Arm-Raises

Arms & Core

20m/20m KB Carry (1 Suitcase/1 OH)

6-8 Strict Chin-Ups (banded if needed)

12 Weighted Knee Raises (MB)

HYROX

FOR TIME: (33min)

1000m Row/Ski, then

100 Wall Balls

80 Lunges (can do weighted)

60 Burpees

40 Sit Ups

20 Push Ups, then

1000m Run

So, 23.08.2026

Chipper Sunday

Lass dich überraschen!

Die kommenden Workouts

Woche vom 24.08. - 30.08.2026

Mo, 24.08.2026

CrossFit

Strength:

Strict Handstand Push Up

Push Up

EMOM for 12 Minutes

pick a number of reps and try to keep doing it for 12 minutes

-----

Conditioning: Every 3' for 15'

Row/Ski 250/300m

12 Overhead Squats

Scaled: 20/35kg

Rx: 35/50kg

Bootcamp

Strength:

Push Up

EMOM for 10 Minutes

pick a number of reps and try to keep doing it for 10 minutes, remaining minute: bar hang or wall sit

-----

Conditioning: Every 3' for 15'

Row/Ski 250/300m

10/10 Lunge Steps

Di, 25.08.2026

CrossFit

TMF 12 Days of Fitness (364 reps) (25min)

For time, performed like the song:

2-1

3-2-1

4-3-2-1-

...

1 Squat Snatch

2 Lateral Bar Burpees

3 Squat Cleans

4 Toes to Bar

5 Push Jerks

6 Pull Ups

7 Hang Power Cleans

8 Push Ups

9 Deadlifts

10 Calories

11 Thrusters

12 Front Squats

Scaled: 20/35kg

Rx: 35/50kg

Bootcamp

TMF 12 Days of Fitness (364 reps) (25min)

For time, performed like the song:

2-1

3-2-1

4-3-2-1-

...

1 Wall Walk

2 Burpees

3 DB Devils Press

4 Knee Raises / Toes to Bar

5/5 DB Renegade Row

6 Ring Rows / Pull Ups

7 DB Push Press

8 Push Ups

9 DB Squats

10 Calories

11 DB Deadlift

12 Rope Climbs

with a pair of DBs

X-Power

Strength:

For 13 Minutes:

7/7 Seated KB Press

7 Pull up (Sc: Banded)

7/7 KB FR squats

-----

For time

5 rounds (11')

2 Wall Walks

4/4 DB Renegade Row

6 DB Push Press

8 DB Squats

10 DB Deadlift

with a pair of DBs

HYROX

Team of 2 (1 works/1 rests) For time:

2000m Row

-3min rest-

150 Wall balls

-3min rest-

100 Burpees

(30min cap)

-----

Core:

4 Rounds

20 Hanging Knee raises

20 Sit ups

Mi, 26.08.2026

CrossFit

Strength: Pike Pushups

with hands on DB - feet on box

8x5 with 2sec lowering

-----

Conditioning: for time (TC: 20')

35 HSPU

40 dual DB box step overs

45 T2B

45 OHS

40 box jump overs

35 HSPU

Rx: 15/22,5kg - 51/61cm - 35/50kg

Bootcamp

Strength: Pike Pushups

with hands on DB - feet on box

8x5 with 2sec lowering

work with a partner and alternate

-----

Conditioning: for time (TC: 18')

35 Calories

40 Dual DB box step overs

45 Knee Raises

35 Calories

40 Box jump overs

45 Ring Rows / Pull Ups

Do, 27.08.2026

CrossFit

Strength

Every 0:30 for 10:00

1-2 DL

Ramp Up across the 20 sets

-----

4 RFT (TC: 10')

15 Calorie Row

15 Thrusters

Rx: 30/45kg

-----

AMRAP 10'

2 WBS

2 Push-ups

2 V-ups

*start a different stations (3x10min)

Bootcamp

Strength

Every 0:30 for 10:00

1-2 DL

Ramp Up across the 20 sets

-----

4 RFT (TC: 10')

15 Calorie Row/Ski

15 DBL DB Thrusters

-----

AMRAP 10'

2 WBS

2 Push-ups

2 V-ups

*start a different stations (3x10min)

X-Power

Strength:

12min of multiple rounds of 8 reps each:

10 Heavy Sandbag Squats (in front or on shoulder)

10/10 DB Standing Seasaw Press

10 Feet elevated Ring Rows

-----

AMRAP 10'

2 WBS

2 Push-ups

2 V-ups

Weightlifting

Clean (C&J 3/3)

Fr, 28.08.2026

CrossFit

Strength supersets

6/6 Weighted Split Squats (KB, DB, BB)

12 DB Bench Press

rest as needed

----------

“FIGHT GONE BAD”

3 Rounds For Total Reps in 17 minutes

1 minute Wall Ball Shots (20/14 lb)

1 minute Sumo Deadlift High-Pulls (75/55 lb)

1 minute Box Jumps (20 in)

1 minute Push Press (75/55 lb)

1 minute Row (calories)

1 minute Rest

Bootcamp

Strength

Superset

Alternating EMOM for 18 minutes

1: 10 Ring Rows

2: 16 Step Ups with sandbag/slamball/medball in front

3: 16 Seated DB Strict Press

-----

Conditioning: for time (TC: 9')

200 Single Unders

100 KB American Swings

200 Single Unders

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, 29.08.2026

Functional Bodybuilding

Lower body and row

15min

10 Tibialis raises

10/10 Calf Raises

10 Steps DB Hamstring march (2xDB)

10/10 DB Torso Row

-----

Core and more

15min

30 BB Side Bends

10 BB Reverse Curls

30 Hollow flutter kicks (per leg)

10-20 Tuck Ring L-Sit

HYROX

For Time (as teams of 2)

4000m Run* alternating every 200m or 400m (you can choose)

*Every 3 min perform 10 Burpees (after finishing the 200m/400m)

Core:

25 Sit ups

25 Superman Raises

25/25 Flutter Kicks

So, 30.08.2026

Chipper Sunday

Lass dich überraschen!

KOMM UND BESUCHE UNSEREN STANDORT

Kontakt Informationen.

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