Archiv: *WODs 2015* *WODs 2016* *WODs 2017*
Workout - Videos, watch here: TRAINING
Workout of the day *2018*
(EXAMPLES)
*
.......
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WOD 30.05.2018 (Tom)
Harzer Firmenstaffel
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WOD 27.05.2018 (Tony, Franzi, Claudi, Tom)
ELBE-BRÜCKEN-LAUF
Halbmarathon
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WOD 25.05.2018 (Basti)
*0 - 10 Minuten:*
BUY IN: 50 cal row
AMRAP
• 10 DB swings
• 10 burpee box jumps over
*10 - 15 Minuten:* Rest
*15 - 25 Minuten:*
BUY IN: 50 cal row
AMRAP
• 10 DB hang clean & jerk
• 10 GHD sit-ups
*25 - 30 Minuten:* Rest
*30 - 40 Minuten:*
BUY IN: 50 cal row
AMRAP
• 10 DB squats
• 10 HSPU
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WOD 23.05.2018 (Franzi, Tom und 10 Gäste)
"Dein Schweiß für sein Lächeln"
90 min Outdoor - Bootcamp
30 min "warm up" together
Spartacus Timer 2.0
11 Stations for 11 People
1. Tire-Barbell Deadlifts
2. Sandbag Rows
3. KB Lunges
4. Rope Waves
5. Ball Sit-ups
6. KB Swings
7. Barrel Squats
8. DB Shadow Boxing
9. Tire Push-ups
10. Rope Jumps
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WOD 23.05.2018 (Steffi)
5,7 km RUN incl. push-ups
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WOD 22.05.2018 (Basti)
Crossfit Regionals 2018 - Event 1
*Triple 3*
• 3000 m row
• 300 double-unders
• 3 mile run
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WOD 22.05.2018 (Claudi)
"FILTHY FIFTHY"
50 INCLINE PUSH-UPS
50 JUMP IN AND OUT
50 TIRE FLIP
50 DEEP SQUATS
50 DECLINE PUSH-UPS
50 STEP UPS
50 BURPEES
50 HIP THRUST
50 SIT UPS
50 HYPEREXTENSIONS
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WOD 21.05.2018 (Ronny)
12 km Run
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WOD 21.05.2018 (Christian)
Intervalle
9 x 500m in 3:15/km
Einlaufen, Auslaufen und Trab in ca 5:00/km
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WOD 21.05.2018 (Tony)
20 min Rudern
4×10 pull-ups
3×10 lat pull-downs
4×20 bicycle crunches
4×15 t-bar rows
3×10 db/bb bicepcurls
4×20 Bauchbeuger und Rückenstrecker
3×15 deadlift
5 ×10 burpees
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WOD 21.05.2018 (Tom)
7 km slow jog
50 BB Shoulder Press
50 BB Clean
50 Ring Push-up
50 Ring Row
50 Tire Shrugs
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WOD 21.05.2018 (Claudi)
7 ROUNDS
10 reps.
• CHIN-UPS /PULL-UPS
• BAR DIPS
• SUPERMAN ON RINGS
• SANDBAG ROW
• SANDBAG SWING
• BICEPS CURLS
• BARREL SHRUGS
• DEADLIFT
• BARREL SHOULDER PRESS
GRIP STRENGTH
• MONKEY BAR
• FAT GRIP HOLD max.
• DEADRINGER
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WOD 19.05.2018 (Ronny)
Funktionales Training - Full Body
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WOD 19.05.2018 (Claudi)
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WOD 19.05.2018 (Franzi, Christian M., Tom)
Bad Harzburger Bergmarathon - 11,5 km
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WOD 18.05.2018 (Claudi)
Warm up
• 50 PUSH-UPS
• 50 DECLINE PUSH-UPS
3 SET, 8-10 reps.
• BB INCLINE BENCH PRESS
3 SET, 8-10 reps.
• INCLINE DB PRESS
3 SET, 8-10 reps.
• INCLINE DB FLYS
3 SET, 8-10 reps.
• BB BENCH PRESS
3 SET, 8-10 reps.
• DECLINE BB BENCH PRESS
3 SET, 12-15 reps.
• DB PULLOVER
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WOD 18.05.2018 (Basti)
5 Rounds
• 1200 m run
• 3 Rounds CINDY
(5 pull-ups, 10 Push-ups, 15 squats)
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WOD 16.05.2018 (Tom)
2.4 km run
Logday
3x triset
10 Push-up on log grip
10 Power Clean & press
10 Push-up on log grip
1 min Rest
5x singleset
10 Bent Over row
1min rest
5x singleset
10 Deadlift
1 min rest
3x singleset
50 Fast Indy Press
1 min rest
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WOD 16.05.2018 (Steffi)
Gym - Time
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WOD 16.05.2018 (Ronny)
10 min Laufband
Schrägbank negativ 3 Sätze a Max 12kg Wh...Max kg 60
Schrägbank positiv Kurzhanteln 3 Sätze a Max 12wh ...Max kg 24kg pro Hantel
Flachbank mit Kurzhanteln 3 Sätze a Max 12wh Max kg 24 pro Hantel
Kabelzug positive und negative 3 Sätze a Max 12wh Max kg 13 pro Seite
Schulterdrücken LH 3 Sätze a Max 12wh mit Max kg 40
Frontheben am Kabelzug 3 Sätze a Max 12 Wh und 10kg Max
Seittheben am Kabelzug 3 Sätze a Max 12 Wh und 10kg Max
Nackenheben 3 Sätze a 12 Wh Max kg 40 pro Kurzhantel
Nackenheben mit sz Stange 3 Sätze a 12 Wh Max kg 30
20 min Laufband
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WOD 16.05.2018 (Claudi)
"FILTHY FIFTY"
50 PUSH UP
50 LAT PULL DOWN
50 SEATED PULLEY ROW
50 HAMMER GRIP LAT PULL DOWN
50 SINGLE ARM LAT PULL DOWN
50 ELEVATED PULLEY ROW
50 STRAIGHT ARM LAT PULL DOWN
50 PENDLAY ROW
50 CABLE PULL DOWN
50 BIZEPS CABLE CURL
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WOD 15.05.2018 (Claudi)
SET1 (Bodyweight)
15 min. Timer
3, 6, 9, 12, 15, 18, 21
• PILLAR TO PRESS UP
• HORIZONTAL BAR ROW
• SIT UPS
3 min. REST
SET2 (Kettlebell)
15 min. Timer
3, 6, 9, 12, 15, 18, 21
• SWING
• SNATCH
• DEADLIFT
3 min. REST
SET3 (Rings)
15 min. Timer
3, 6, 9, 12, 15, 18, 21
• INCLINE ROW
• PUSH UP
• SIDE CRUNCH
3 min. REST
SET4 (Barrel)
15 min. Timer
3, 6, 9, 12, 15, 18, 21
• SHRUGS
• CURLS
• GOOD MORNINGS
3 min. REST
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WOD 14.05.2018 (Tom)
30 Burpees
30 KB Snatch left 16kg
30 Burpees
30 KB Snatch right 16kg
30 Burpees
30 KB Swing left 20kg
30 Burpees
30 KB Swing right 20kg
30 Burpees
30 KB Deadlift left 20kg
30 Burpees
30 KB Deadlift right 20kg
30 Burpees
5min rest
Monkey bar grip strength
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WOD 14.05.2018 (Christian)
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WOD 13.05.2018 (Claudi, Tom)
Quedlinburger Waldlauf
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WOD 12.05.2018 (Tony, Franzi, Claudi, Tom)
10 km Nachtlauf Leipzig
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WOD 11.05.2018 (Christian)
Halbmarathon Training
21,1 km
1:26:43
Pace 4:07/km
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WOD 09.05.2018 (Claudi)
"THE POWER 5"
One Kettlebell
5 Reps each arm
20 min AMRAP
•SWING
•SNATCH
•CLEAN
•SQUAT (rack hold)
•PRESS
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WOD 08.05.2018 (Franzi, Denise, Mark, Tom)
90+ min funktionales Training für die Spendenaktion
"Dein Schweiß für sein Lächeln"
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WOD 08.05.2018 (Franzi)
6,5 km Run
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WOD 08.05.2018 (Basti)
*Warm-up*
1000 row
4 RDS of 2 min AMRAP
• 2 strict pull-ups
• 4 Push-ups
• 8 KB swings
• 1 min rest
*Workout*
• 1000m row
• 20 burpee Box-jumps
• 10 GHD sit-ups
• 5 man makers
• 800m row
• 20 burpee Box-jumps
• 10 GHD sit-ups
• 5 man makers
• 600m row
• 20 burpee Box-jumps
• 10 GHD sit-ups
• 5 man makers
• 400m row
• 20 burpee Box-jumps
• 10 GHD sit-ups
• 5 man makers
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WOD 07.05.2018 (Tony)
Upper Body
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WOD 07.05.2018 (Ronny)
3 Runden a 12 Übungen
1:15 Knüppeln und 20sek Pause
-Rudern Stehend 15kg
-Sit ups wechselseitig
-Beine über den Boden halten
-Rope
-Endlosschleife
-Bizepscurls
-Latzug
-Nackenheben
-Kettlebell Swing
-Burpees
-Brustpress
-Schulterdrücken
Natürlich hin und zurück mit dem Rad
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WOD 06.05.2018 (Claudi, Tom)
Goitzsche Halbmarathon
Claudi: 2h 04min 32sec
Tom: 2h 00 min 21 sec
+ Rudern für den den guten Zweck (Geld für die Grundschule)
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WOD 04.05.2018 (Ronny)
Funktionales Training
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WOD 04.05.2018 (Tony)
11,5 km Run
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WOD 04.05.2018 (Steffi)
2k Run
5Rds
AMRAP
Burpees
Mountain Climbers
Squat & Side Step
Ring Biceps Curls
Revers Butterflys
One arm Row
2k Run
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WOD 04.05.2018 (Christian)
16 km Run - 1:06 Std - Pace 4:08/km
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WOD 02.05.2018 (Ronny)
Warmup
8km mit dem Rad zum Studio
Cross Fit
10x 1min /20sek Pause. X4
Langhantel Pull Up mit 10km
Trizeps
Situps mit 10 kg
Situps seitlich mit 10km
Bizeps curls 9kg
Rudern geneigt 20kg
Rudern Aufrecht am Seilzug 13kg
Kreuzheben 30kg
Rumpfheben ohne Gewicht
Battle rope
cool down die 8km zurück
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WOD 02.05.2018 (Tom)
Barrel
5 Rds
20 Power Clean & Press
30 sec rest
BB with Tire
6x66
66 Bent over row
66 Bench Press (on Tire)
66 Deadlift
66 Indy Press
66 Shrugs
66 Clean
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WOD 30.04.2018 (Christian)
26km - Pace 4:27/km
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WOD 30.04.2018 (Claudi, Ronny, Tom)
Outdoor Workout - OCR Vorbereitung - Schönebeck Elbe
YouTube Link:
WALPURGIS Outdoor Training - OCR Training - Schönebeck Elbe
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WOD 29.04.2018 (Tony)
upper body workout
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WOD 29.04.2018 (Claudi, Tom)
40. Gommeraner Seenlauf
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WOD 29.04.2018 (Steffi)
Boxtraining
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WOD 26.04.2018 (Franzi, Tom)
6,9 km Run
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WOD 26.04.2018 (Steffi)
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WOD 25.04.2018 (Ronny)
7,5 km Run + 13.5 km Bike
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WOD 25.04.2018 (Tony)
6+ km Run incl. Exercises for free
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WOD 25.04.2018 (Claudi)
Warm up
• 50 Push- up
• 25 Pull- up
4 Sets, 12 reps.
• Close Grip BB Bench Press
• Cable Rope O/H Triceps Extensions
• Triceps Pushdown
• BB Curl
• DB Alternate Biceps Curl
• Standing Biceps Cable Curl
5 Sets, 10 reps.
• Palms- down Wrist Curl over a Bench
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WOD 25.04.2018 (Tom)
750 m run
*BlackJack*
20 Horizontal bar row, 1 Decline Push-ups
19 Horizontal bar row, 2 Decline Push-ups
18 Horizontal bar row, 3 Decline Push-ups ...continue this pattern until...
2 Horizontal bar row, 19 Decline Push-ups
1 Horizontal bar row, 20 Decline Push-ups (Each round consists of 21 reps, for a total of 441 reps!)
5 Rds
Log Landmine Indy Press left
Log Landmine Indy Press right
30 sec rest
750 m run
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WOD 24.04.2018 (Ronny)
10min Laufband
Cross Fit 4 Runden a 1min Power und 20sek Pause
-kniebeuge mit 20kg Zusatz
-Butterfly Sit Ups mit 7 kg Zusatz
-kettlebell Swings
-Push-press mit ner 10kg Scheibe
-push-up
-latzug mit 20kg
-sit ups wechselseitig mit 7kg Zusatz
Dann den ganzen Körper gedehnt
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WOD 22.04.2018 (Tom, Claudi, Franzi, Tony)
3 Türme Lauf - Bad Langensalza
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WOD 22.04.2018 (Sarah, Ronny)
Downhill - Training
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WOD 22.04.2018 (Steffi)
Boxen - Functionales Training
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WOD 21.04.2018 (Thorsten)
Warm Up
0:20 Shoulder Gators
1:00 Walkouts mit Push-Up
1:00 Kurzhantel Halos
Training
1:00 Kurzhantel Snatch linker Arm
1:00 Kurzhantel Snatch rechter Arm
0:30 Kurzhantelrudern linker Arm
0:30 Kurzhantelrudern rechter Arm
1:00 Kurzhantelpressen im Wechsel
0:40 T-Push Ups im Wechsel
1:00 Kurzhantel Snatch linker Arm
1:00 Kurzhantel Snatch rechter Arm
1:00 Kurzhantelrudern
1:00 Kurzhantelpressen im Wechsel
0:40 T-Push Ups
1:00 Kurzhantel Snatch linker Arm
1:00 Kurzhantel Snatch rechter Arm
0:30 Vorgebeugter Fly
1:00 Squats und Presse mit Kurzhanteln
0:40 Spiderman Push Ups
0:40 Flutter Kicks
0:40 Reverse Crunsh
0:40 Torture Twist
0:40 Flutter Kicks
0:40 Reverse Crunsh
0:40 Torture Twist
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WOD 20.04.2018 (Tom, Franzi, Steffen)
7,5 km Run
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WOD 20.04.2018 (Claudi)
5 Rounds, 12 reps.
• Ring Push-up / Archer Push-up
• Ring Archer Row
• Ring Chest Press
• Ring Row
• Ring Bizeps Curl
• Ring Trizeps Press
ABS
3 Rounds, 12 reps.
• Tucks
• Supermans on Ring
• Pendulums
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WOD 19.04.2018 (Franzi, Tom)
KB Farmers Walk in the park
30 KB Around the body
30 KB Figure 8
30 KB Shoulder Front Press
30 KB one arm Swing
30 KB rack hold Squat
30 KB one arm row
30 KB Deadlift
30 KB one arm Shrug
30 KB Walking Lunges
30 KB Good Morning
30 Push-up on KB
30 KB one arm row (heavy)
30 Superman on swing
30 elevated Sit-up
KB Farmers Walk out of the park
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WOD 19.04.2018 (Claudi)
8,7 km Run
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WOD 18.04.2018 (Claudi)
100 Strict Push-ups
90 Sandbag Curls
80 Sandbag Shoulder presses
70 Sumo Sandbag Bent over rows
60 Sandbag Floor presses
50 KB Singlearm Shrugs
40 Decline Push-ups
30 Metalbar up and over presses
20 Sandbag Swings
10 Close hammer grip Pull-ups
Fat Grip Hang/Hold Var.
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WOD 18.04.2018 (Franzi)
7,7 km Run
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WOD 18.04.2018 (Tom)
200 Tire Flips
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WOD 18.04.2018 (Basti)
Every 1:30 min / 10 RDS
Clean Complex
• Deadlift
• High Hang Squat Clean
• Hang Squat Clean
• Squat Clean
• Push Jerk
5 min rest
12 min AMRAP
3-6-9-12-...
• Kipping pull-ups
• Deadlift
• Bar facing burpees
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WOD 17.04.2018 (Tom)
100 Strict Push-ups
90 Barrel Curls
80 Barrel Shoulder presses
70 Sumo Barrel Bent over rows
60 Barrel Floor presses
50 Barrel Shrugs
40 Tire Weighted Push-ups
30 Barrel up and over presses
20 Barrel Swings
10 Close hammer grip Pull-ups
Fat Grip Hang/Hold Var
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WOD 17.04.2018 (Franzi)
2,25 km + 2, 75 km Run
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WOD 17.04.2018 (Steffi)
Full Body - Workout - Routine indoor
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WOD 17.04.2018 (Tony)
Back - Arms - Abs Routine indoor
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WOD 16.04.2018 (Franzi)
Back - Abs -Routine indoor
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WOD 14.04.2018 (Tom, Claudi, Franzi, Toni)
40. Internationaler Kyffhäuser Berglauf
14,9 km / 22,2 km
(Maike und Anja)
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WOD 14.04.2018 (Steffi)
5 km Run
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WOD 12.04.2018 (Steffi)
1000 m Run
Joker: Triceps Dips
1000 m Run
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WOD 12.04.2018 (Basti)
0-10 min
BUY IN: 50 cal row
AMRAP
• 10 DB Hang Clean&jerk
• 10 Burpee Box Jump Over
10-15 min: REST
15-25 min
BUY IN: 50 cal row
AMRAP
• 10 DB Deadlift
• 10 Hand release Push-ups
25-30 min: REST
30-40 min
BUY IN: 50 cal row
AMRAP
• 10 DB squats
• 10 T2B
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WOD 11.04.2018 (Franzi, Tom)
*Playground*
720 m run
33 rows (swing)
33 supermans (swing)
33 crunches (swing)
33 push-ups (swing)
33 elevated sit-ups
33 up and over log presses
33 standing landmine log presses
33 bent over log rows
33 bench dips
33 inverted net rows
720 m run
(for free: push-ups, bear crawl downstairs)
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WOD 10.04.2018 (Claudi)
WARM UP
• 1000m Row
• Push ups
4 SUPERSETS, 10 reps.
• Pronated Lat Pull Down
• Seated Pulley Row
• Hammer Grip Lat Pull Down
• Single Arm Lat Pull Down
• Elevated Cable Row V-Grip 1/2
• Elevated Cable Row V-Grip 2/2
3 SUPERSETS, 12 reps.
• Cable Pull Down
• Bizeps Cable Curl
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WOD 09.04.2018 (Franzi)
11,5 km RUN
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WOD 09.04.2018 (Thorsten)
1h Run + 15 min Workout
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WOD 08.04.2018 (Claudi)
*Hungry Hundred*
*5 RDS*
10 BB Clean and Press
10 Bench Dips
10 KB Renegade Row
10 SZ Bizeps Curls
10 KB O/H Triceps Press
10 Push ups
10 BB Clean
10 Chin ups/ Pull ups
10 KB Floor Press
10 Bar Dips
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WOD 08.04.2018 (Steffi)
Boxtraining
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WOD 08.04.2018 (Tom)
5,5 km Run
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WOD 07.04.2018 (Claudi)
10,6 km Run
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WOD 07.04.2018 (Steffi)
Playground - Outdoor - Workout
with 20 kg Sandbag
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WOD 07.04.2018 (Franzi, Tom)
*FilthyFifty*
50 KB Around the body
50 One Arm Shoulder Press
50 (Archer) Ring Row
50 Superman on Rings
50 Swing Punch
50 DKB Deadlift
50 Pushup Var.
50 KB Bent over row
50 Spider Plank
50 KB Shrugs
*Technique*
KB Clean
KB Snatch
*Grip Strength*
Monkey Bar
Dead Ringer
Thors Hammer
...some exercises for free
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WOD 05.04.2018 (Claudi, Franzi, Tom)
warm up
500 m run
....................
250 m run
33 Burpees
33 Walking Lunges
33 Squats
Wall Sit 70% max.
250 m run
30 Burpees
30 Walking Lunges
30 Squats
WS 70%
...follow this pattern...
250 m run
3 Burpees
3 Walking Lunges
3 Squats
WS 100% max.
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WOD 05.04.2018 (Basti)
*Warm-up*
https://youtu.be/VW42KKmjEZY
*running*
3 RDS
• 1200m run
• 2 min rest
• 800m run
• 1 min rest
• 400m run
• 3 min rest
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WOD 02.04.2018 (Claudi, Franzi, Ronny, Tom)
YouTube Link:
EASTER - OUTDOOR - WORKOUT
warm up
2 - 3 km slow jog incl. incline push - ups
SPARTACUS 2.0 (Exercsise Examples)
STATION 1: ROPE WAVES / SLAMS
STATION 2: WALL BALLS
STATION 3: PULL-UPS / CHIN-UPS
STATION 4: RING PUSH-UPS
STATION 5: RING ROWS
STATION 6: T2B / LEG RAISES
STATION 7: SANDBAG
STATION 8: KETTLEBELLS
STATION 9: BARBELL / BARREL
STATION 10: TIRE FLIPS / HAMMER STRIKES
for free
DEAD RINGER
ROPE CLIMB
MONKEY BAR
FARMERS CARRY
cool down
2 - 3 km slow jog
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WOD 31.03.2018 (Franzi, Tom)
11+ km Osterlauf Magdeburg
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WOD 30.03.2018 (Tom)
Playground Workout
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WOD 30.03.2018 (Claudi)
6 ROUNDS, 10 REPS
• WALKING LUNGES
• SQUATS
• BENT OVER ROW
• PUSH UPS
5x5 PULL UPS
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WOD 28.03.2018 (Tom)
4 km with ankle weights incl. a lot of Squats, Lunges and Jumps
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WOD 28.03.2018 (Basti)
10 RDS
• 500m row
• 15 burpees
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WOD 28.03.2018 (Franzi)
15 min bicycle warm up
20-15-10-5
● Ab prone plank on stability ball
● KB bent over row + elastic band
● reverse hip raise on stability ball (+elastic band around ankle for abductors)
● KB Cross-Body Chops left
● KB Cross-Body Chops right
● decline push- ups on stability ball
● lying leg raises into hip raise
● KB pull- over on stability ball
● KB biceps curls
● KB skull crushers
3 min rest
● 30 KB swing
● 30 DB Windmills
● 30 Squat with DB Chest Press
● 30 mountain climbers
● 30 KB swing
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WOD 27.03.2018 (Claudi)
10 min Warm up
6 Rounds, 10 reps.
• pull ups
• wall ball
• incline push ups
• paralell grip pull ups
• KB swing
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WOD 26.03.2018 (Basti)
30 min AMRAP
• 15 cal row
• 20 Alternating DB snatch
• 50 DU
• 10 DB squats
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WOD 26.03.2018 (Tom)
10 ×
5 pull-up
30 sec rest
10 × (don't drop between 20 reps)
5 BB Deadlift
5 BB Clean
5 BB Press
5 BB Power Clean & Press
1 min rest
10 ×
10 BB Walking Shrug Steps
1 min rest
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"WOD" 25.03.2018 (Franzi, Claudi, Tom, Tony)
Teambuilding
Getting Tough - Kino - Rudolstadt
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WOD 24.03.2018 (Tom)
18,5 km Snow-Run, 654 hm
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WOD 23.03.2018 (Franzi)
6,5 km Run
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WOD 23.03.2018 (Claudi)
8+ km Run incl. Outdoor exercises
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WOD 21.03.2018 (Tom)
-outdoor-
Kettlebells for free
Hammer Strikes
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WOD 21.03.2018 (Franzi)
Shoulder - Back - Abs - Routine
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WOD 20.03.2018 (Tom)
-outdoor-
Wall Balls
Tire Flips
Barrel Throw O/H
Dead Ringer
Dead Hang
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WOD 19.03.2018 (Franzi)
Legs - Booty - Routine
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WOD 18.03.2018 (Claudi)
15 min intensiv body tube, empty bar
5x superset, 8 - 10 reps, 90 - 120 sec rest
BB Bench Press
5x superset, 8 - 10 reps, 90 - 120 sec rest
Incline BB Bench Press
5x superset, 8 - 10 reps, 90 - 120 sec rest
DB Bench Flys
5x superset, 8 - 10 reps, 90 - 120 sec rest
Ring Push-up
5x superset, 8 - 10 reps, 90 - 120 sec rest
for free
5x triset, max. reps, 180 sec rest
Close Grip BB Bench Press
DB Kick Backs
Cable Pull Down (Rope)
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WOD 18.03.2018 (Tom)
10 km RUN incl. 11,1 x 90 up- and downstairs with sandbag
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WOD 16.03.2018 (Tom)
45 min outdoor
YouTube Link:
Snow is back - Workout - Motivation - Outdoorgym - OCR Vorbereitung
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WOD 15.03.2018 (Tom)
Lat Pull down - Variations - indoor
Biceps - Routine
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WOD 15.03.2018 (Basti)
3 RDS
• 50 DU
• 20 DB squats
• 50 DU
• 12 C2B pull-ups
• 50 DU
• 20 Alternating DB snatch
• 50 DU
• 12 C2B pull-ups
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WOD 13.03.2018 (Basti)
6 RDS
• 21 cal row
• 15 bench Press
• 9 T2B
5 min rest
1-2-3-4-5-6-7-8-9-10
• DB squats
• bar facing burpees
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WOD 10.03.2018 (Franzi)
11 km Run
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WOD 10.03.2018 (Claudi,Tom, Toni)
Strong Viking - Mud Edition - Beast - 19 km
YouTube Link:
Strong Viking Mud Edition Fürstenau
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WOD 08.03.2018 (Basti)
5 RDS
• 1k run
• 21 squats
• 14 burpee pull-ups
• 7 T2B
• 1 Bar MU
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WOD 07.03.2018 (Franzi)
6,5 km Run
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WOD 05.03.2018 (Basti)
*Warm-up*
12-9-6-3
• Cal row
• KB Swing
• Abmat sit-up
1 min rest
3 RDS
• 5 deadlifts (empty bar)
• 3 burpees
• 1 Wall climb
*Strength*
3 sets x 5 reps
Deadlift
90 sec rest between sets
3 sets x 2 reps from fail
Strict pull-ups
90 sec rest between sets
*Workout*
Open 18.1
20 min AMRAP
• 8 T2B
• 10 Single arm DB hang clean & jerk
• 14 cal row
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WOD 04.03.2018 (Claudi)
7 rds 12 reps.
• DKB Burpee Deadlift
• Indy press, each arm
• up and over landmine press
• T-Bar row
• sit-up landmine front press
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WOD 03.03.2018 (Tom)
10 km Run incl. stairs
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WOD 02.03.2018 (Tom)
200 push-up, 4 var.
60 landmine twist
5 min kb grip strength exercises
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WOD 01.03.2018 (Franzi)
15 min bicycle warm up
20-15-10-5
● Ab prone plank on stability ball
● KB bent over row + elastic band
● reverse hip raise on stability ball (+elastic band around ankle for abductors)
● KB Cross-Body Chops left
● KB Cross-Body Chops right
● decline push- ups on stability ball
● lying leg raises into hip raise
● KB pull- over on stability ball
● KB biceps curls
● KB skull crushers
3 min rest
● 30 KB swing
● 30 DB Windmills
● 30 Squat with DB Chest Press
● 30 mountain climbers
● 30 KB swing
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WOD 28.02.2018 (Tom)
5 Rds
500m row
8 DKB Thruster
8 T-Bar row
8 KB Swing
8 T2B
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WOD 27.02.2018 (Claudi)
FOCUS: INCREASE GRIP FORCE
warm up: 1500 m row
As many reps as possible in 10 min
3, 6, 9, 12, 15 reps and so on
ARCHER RING PUSHUP
HORIZONTAL BAR ROW
As many reps as possible in 15 min
3, 6, 9, 12, 15 reps and so on
BB CLEAN & PRESS
BODYBLASTER*
As many reps as possible in 15 min
3, 6, 9, 12, 15 reps and so on
DB Biceps Curl To Shoulder Press
DB Deadlift Hammer Curl
PILLAR TO PRESS UP
As many reps as possible in 10 min
3, 6, 9, 12, 15 reps and so on
KB SNATCH
STRAIGHT ARM PULLDOWN
As many rounds as possible in 10 min
FAT GRIP HANG ON BAR MAX.
HEAVY BB HOLD MAX.
MED-BALL FRONT HOLD MAX.
* 1x Bodyblaster = Burpee + Pullup + Knees to Elbow
--------------------------------------------------------
WOD 25.02.2018 (Tom)
Chest - Triceps - Routine indoor
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WOD 23.02.2018 (Claudi, Tom)
10 km P. C . RUN (auf Foto: Nils Schumann)
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WOD 21.02.2018 (Claudi)
BLACK JACK
19 V-GRIP LAT PULL DOWN, 2 BENCH PRESS
18 V-GRIP LAT PULL DOWN, 3 BENCH PRESS
•
•
•
3 V-GRIP LAT PULL DOWN, 18 BENCH PRESS
2 V-GRIP LAT PULL DOWN, 19 BENCH PRESS
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WOD 20.02.2018 (Tom)
upper body - Kettlebell Workout for free
--------------------------------------------------------
WOD 19.02.2018 (Franzi)
booty - leg - routine indoor
--------------------------------------------------------
WOD 18.02.2018 (Franzi)
Back - Chest - Routine indoor
--------------------------------------------------------
WOD 18.02.2018 (Tom)
13+ km RUN
--------------------------------------------------------
WOD 16.02.2018 (Franzi)
6,5 km Run
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WOD 16.02.2018 (Tom)
5 km Run incl. exercises for free outdoor
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WOD 16.02.2018 (Claudi)
booty - leg - routine indoor
*** 5 ROUNDS ***
***10- 12 reps***
•DB ROMANIAN DEADLIFT
(with elevated toes)
•KB GOBLET SQUAT
(with elevated heels)
•DB SINGLE LEG GOOD MORNING
•HIP THRUST
•BB BACK SQUAT
(with elevated heels)
--------------------------------------------------------
WOD 14.02.2018 (Claudi, Tom)
45 min Kettlebell Exercises for free - full body
--------------------------------------------------------
WOD 13.02.2018 (Tom)
Shoulder - Traps - Routine
--------------------------------------------------------
WOD 13.02.2018 (Claudi)
10+ km Run incl. leg exercises for free
--------------------------------------------------------
WOD 12.02.2018 (Claudi)
Chest - Triceps - Routine Indoor
--------------------------------------------------------
WOD 11.02.2018 (Franzi)
shoulder - abs - routine indoor
--------------------------------------------------------
WOD 11.02.2018 (Tom)
10+ km Run incl. leg exercises for free
--------------------------------------------------------
WOD 10.02.2018 (Claudi, Tom)
YouTube Link hier:
3 Days - 3 Workouts - SNOW Challenge
60 min Outdoor - Workout for free
--------------------------------------------------------
WOD 09.02.2018 (Claudi, Tom)
45 min Outdoor - Workout for free
--------------------------------------------------------
WOD 08.02.2018 (Franzi)
Warm up: slow bicycle 15 min
20-15-10-5
•KB swing
•KB lateral swing left
•KB lateral swing right
•KB goblet squat
•KB row left
•KB row right
•KB shoulder press left
•KB shoulder press right
21-15-9
•ab prone plank
•supermans
•KB +elastic band good mornings
--------------------------------------------------------
WOD 31.01.2018 (Franzi)
Warm up
•20 min crossramp
Each Set 4x12
Set 1:
•bent over BB row
•push ups
Set 2:
•serratus lat pull down
•wide grip lat pull down
Set 3:
•narrow grip lat pull down
•chest flys on machine
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WOD 30.01.2018 (Basti)
4 RDS
• 800m run
• 5 Bar Muscle-ups
• 10 strict pull-ups
• 15 T2B
• 20 Push-ups
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WOD 28.01.2018 (Franzi)
Warm up
•15 min crossramp
•10 min full body mobility
Set 1: 6x15
•leg press
•leg extension on machine
Set 2: 4x15
•romanien deadlift
•abductor on machine
Set 3:
•4x10 ab prone plank on stability ball
•4x15 aductor on machine
Set 4:
•1x6, 3x4 pull ups
•4x15 seated calf raises on machine
15 min
•full body mobility
•black roll for legs
--------------------------------------------------------
WOD 28.01.2018 (Tom)
7 Rds
1000m row
20 bb deficit deadlift
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WOD 27.01.2018 (Claudi)
warm up:
Lunges, Push-ups, Inch Worms and so on.
Metcon:
*The Hateful Eight*
8 RDS
8 KB Thrusters
8 Chin ups
8 Pillar to press ups
8 Knee to elbow
8 Barrel Walking Lunges
8 Gorilla row
8 BB Deadlift
8 Burpees
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WOD 24.01.2018 (Claudi)
15 min intensiv warm up rower, empty bar
5x superset, 8 - 10 reps, 90 - 120 sec rest
BB BENT OVER ROW / PENDLAY ROW
5x superset, 8 - 10 reps, 90 - 120 sec rest
DB SEATED LOW ROW
5x superset, 8 - 10 reps, 90 - 120 sec rest
T-BAR ROW
5x superset, 8 - 10 reps, 90 - 120 sec rest
V-GRIP LAT PULL-DOWN
5x superset, 8 - 10 reps, 90 - 120 sec rest
BB SHRUGS superseted DB SHRUGS
5x triset, max. reps, 180 sec rest
KNEELING CABLE CRUNCH
ABMAT SIT-UP
LANDMINE TWIST
--------------------------------------------------------
WOD 23.01.2018 (Claudi)
12,07 km Run
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WOD 21.01.2018 (Claudi)
5.88 km run
5 Rds
10 Clean & Press
20 Swing
20 Horizontal Bar Row
10 Decline Push-up
--------------------------------------------------------
WOD 18.01.2018 (Basti)
*Warm-up*
2000m row
+
4 RDS 20sec on /10sec off
• Box jumps
• Burpees
• K2E
*Strength*
Every 2 min for 16 min
Snatch Complex
• Hang Power snatch
• Snatch Balance
• OHS
*Workout*
20min AMRAP
• 10 DB Thrusters
• 10 DB walking lunges
• 10 T2B
• 10 DB walking lunges
--------------------------------------------------------
WOD 15.01.2018 (Basti)
*Warm-up*
2k row
+
5 RDS
• 3 Pull-ups
• 5 Knee raises
• 7 Air squats
+
3 RDS
• 10 Deadlift
• 7 Back squats
• 5 Power Cleans (empty bar)
*Strength*
6x3 Reps Strict weighted pull-ups
*Workout*
3 RDS
• 30 Deadlifts
• 20 Back squats
• 10 Power cleans
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WOD 14.01.2018 (Claudi, Tom)
YouTube Link:
Filthy Fifty - Workout im Outdoorgym, 14.01.2018
"filthy fifty"
50 BB Shoulder Presses
50 Tire Flips
50 Pull-ups
50 Wall Balls
50 Burpee jump overs
50 Sandbag Squats
50 Superman on Rings
50 O/H Walking Lunges
50 Kettlebell Swings
50 Hand release Push-ups
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WOD 12.01.2018 (Basti)
*Warm-Up*
4 RDS
• 250m row
• 3-5-7-9
- Abmat sit-ups
- Kipping pull-ups
*Strength*
5x5 Reps Bench Press
*Workout*
10 RDS
• 500m row
• 15 Burpees
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WOD 11.01.2018 (Claudi)
***LEGS***
warm up
10min ROW
2x 10 SUMO SQUATS
2x 10 SIDE LUNGES
2x 10 STEP UP (each side)
2x 10 SPIDER PLANK
************************************
3 ROUNDS, 10- 12 reps.
• KICK BACK (cable)
• STRAIGHT LEG KICK BACK (cable)
• SINGLE LEG CURL
• HAMSTRING CURL /LEG EXTENSION
• STRAIGHT DEADLIFT BB
• CABLE PULL TROUGH
• FRONT SQUAT
• BULGARIAN SPLIT SQUATS
--------------------------------------------------------
WOD 10.01.2018 (Tom)
25,5 km RUN
Drei Annen Hohne - Brocken - Drei Annen Hohne
--------------------------------------------------------
WOD 09.01.2018 (Basti)
*Warm-up*
• 1k row
+
5 RDS
• 5 Box Jumps
• 5 Power Cleans
• 5 Front squats
• 5 Push jerks
*Strength*
Every 2 min for 20 min
• Power Clean
• Hang Squat Clean
• Front squat
• Push Jerk
*Workout*
5 RDS every 4 min
• 21 cal row
• 14 DB snatch (alternating)
• 7 Burpee Box jumps over
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WOD 06.01.2018 (Claudi, Tom, Franzi)
YouTube Link:
H3K Oberkörper-Training im Outdoorgym, 06.01.2018
warm up 4 km run
SPARTACUS 2.0 TIMER (5 Rds!!!)
STATION 1: ROPE WAVES / SLAM / PLANK WAVES
STATION 2: RING CRUNCH / SUPERMAN ON RINGS
STATION 3: PULL-UP / CHIN-UP
STATION 4: RING PUSH-UP (ARCHER)
STATION 5: RING ROW (ARCHER)
STATION 6: SANDBAG / KB (UP AND OVER) PRESS
STATION 7: HANGING LEG RAISES / T2B
STATION 8: KETTLEBELL SWING
STATION 9: BARREL / KB CLEAN / SHRUGS
STATION 10: BENCH DIPS
--------------------------------------------------------
WOD 04.01.2018 (Tom)
5 Sets wide grip Lat Pull down 8 Reps
5 Sets close grip Lat Pull down 8 Reps
5 Sets KB Single arm row 8 Reps
3 Sets Bent over row 8 Reps
3 Sets Pulley row 8 Reps
3 Sets BB Deadlift 8 Reps
3 Sets BB Shrugs 8 Reps superseted
...DB Shrugs to failure
--------------------------------------------------------
WOD 03.01.2018 (Basti)
10 min EMOM
• 1 min - 20cal row
• 2 min - 15 burpees
- 3 min rest
10 min EMOM
• 1 SHSPU
• 2 Hang Squat Clean
• 3 Burpees
- 3 min rest
10 min EMOM
• 2 Strict C2B Pull-ups
• 4 Strict Ring dips
• 8 KB swings
--------------------------------------------------------
WOD 02.01.2018 (Tom)
warm up
10 x 10 Strict Push up 30 sec rest
5 Sets DB Bench Press 12 reps
5 Sets DB Incline Bench Press 10 reps
5 Sets Pillar to Presse up 10 reps
5 Sets Bodytube Chest Fly 20 reps
100 Push up for time
--------------------------------------------------------
WOD 02.01.2018 (Claudi)
LATERAL SHUFFLE PUSH UP
3x superset, 8 - 12 reps
INCLINE DB BENCH PRESS REV. GRIP
INCLINE DB BENCH PRESS
3x superset, 5 - 8 reps
ARCHER RING PUSH UP
BAR DIPS
4x superset, 8 – 10 reps
BB BENCH PRESS
LANDMINE CROSSOVER
3x superset, 5-8 reps
PILLAR TO PRESS UP
DB OVERHEAD PRESS
3x triset, 5-8 reps
SEATED DB CURL
PARALLEL BAR HAMMER CURL
BB CLEAN
3x gigaset, 8-12 reps
BB DRAGCURL
DB TRICEPS PUNCHOUT
BB CURL
DB KICK BACK
3x superset, 8 - 12 reps
BB REVERSE DELTA ROW
BB PUSH PRESS / JERK
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