top of page

WORKOUT KW14

MONTAG 01.04.2024

 

FREE GYM!

 


DIENSTAG 02.04.2024

 

CROSSFIT

 

STRENGTH

On a 10’ clock:

3 unbroken clean and jerks

– Build to a heavy set.

 

WORKOUT

5 rounds for time: 15’ Timecap

200-m run

6 clean and jerks 84/56

 

 

MITTWOCH 03.04.2024

 

BODYWEIGHT

 

WORKOUT

Barbara**

5 rounds, each for time, of:

20 pull-ups

30 push-ups

40 sit-ups

50 squats

– Rest 3’ between rounds.

 

CROSSFIT

 

WORKOUT

Barbara**

5 rounds, each for time, of:

20 pull-ups

30 push-ups

40 sit-ups

50 squats

– Rest 3’ between rounds.

 

** Intermediate Option:

5 rounds, each for time, of:

10 pull-ups

20 push-ups

30 sit-ups

40 squats

– Rest 3’ between rounds.

 

 

DONNERSTAG 04.04.2024

 

CROSSFIT

 

WORKOUT

Complete as many rounds as possible in 9:00 of:

2-4-6-8… etc.

Box jumps (51/61 cm)

Handstand push-ups

 

Intermediate:

Complete as many rounds as possible in 9:00 of:

2-4-6-8… etc.

Box jumps (51/61 cm)

1-2-3-4… etc.

Handstand push-ups**

 

** Scaling Options:

DB shoulder presses, pike push-ups

 

STRENGTH

Post-workout

50 KB shoulder presses

– Use the same load for all 50 reps.

 

 

FREITAG 05.04.2024

 

CROSSFIT

 

STRENGTH

Back Squat:

10-10-10-10 @70%+ of 1 RM

 

WORKOUT

5 rounds for time: 18’ Cap

10 push presses 43/29

12 lateral burpees over the bar

25/20-calorie row/ski

 

Post-workout:

Accumulate:

75 hollow rocks

 

 

SAMSTAG 06.04.2024

 

VIDEODREH 12:00 bis ca. 15:30 Uhr!

Wir benötigen noch so viele Personen wie möglich!

Es hilft auch, wenn du nur 1-2h Zeit hast und vorbeikommst!

 


TEAM WORKOUT

(Wenn du nach dem WOD beim Dreh dabei bist, melde dich bitte gesondert an!)

 

STRENGTH

6 sets for load:

3 deadlifts

– Use the same load across all sets.

 

3 seated high Box jumps after each Set

 

WORKOUT

4 rounds with a partner for time: 25’ Cap

30 synchronized walking lunges

50 hang power snatches (25/34 kg)

100 double-unders**

– Split the snatches and double-under reps with one partner working at a time.

 

**Scaling Options:

2’ of double-under Attempts, mixed unders, single under cross-over

 

 

SONNTAG 07.04.2024

 

FREE GYM!

bottom of page