WOD

warm up (6min)
3 sets
45sec on/15sec off
down ups
instep stretch + rotation/down dog & seal/dynamic bridge
prehab (5min)
3 sets
30sec on/10sec off
barbell good mornings @unloaded bar
plank hold
strength (20min)
deadlifts
every 3min x 5
4 deadlifts @80%
*1 rep with 4sec down
20-30sec l-sit hang
scale tuck sit hang
metcon (15min)
benchmark 12nullacht
„ Ricky"
amrap 15min
3 bar muscle ups
15 toes to bar
7 burpees
scale jumping bar muscle up, burpee pull up, alt single leg toes to bar, knee raises
#benchmark12nullacht
rpe7

‍

warm up (6min)
2 sets
45sec on/15sec off
ski
step ups
instep stretch + rotation/handwalk + push up
prehab (5min)
3 sets
30sec on/10sec off
barbell top of press hold @unloaded bar
top of dynamic bridge hold
strength (20min)
shoulder press
work up to a heavy single
back off set
emom x 6
5 shoulder press @76% of 1rm (moderate)
metcon (15min)
emom x 15
1. 12/9cal ski
2. 4-6 double db burpee box step ups 22,5/15
3. 2-3 wall walks
scale 15/10, inchworm
#upperbodystrength
#strongshoulder
rpe7

hyrox foundational #9
warm up
3sets
45sec on/15sec off
down ups
handwalk+push up/sumo squat stretch/samson stretch
prehab
3sets
30sec on/10sec off
double db top of push up hold
db hollow hold
conditioning
18 rounds
1:45min on/30sec off

1) burpee broad jumps

2) max cal row

3) 10 push ups
20 sit ups

4) max cal ski

5) 10 air squats
20 alt jumping lunges

6) 10 double db deadlifts 15/10
10 double db push press 15/10

‍

warm up (6min)
dynamic warm up
prehab (5min)
3 sets
30sec on/10sec off
nose to wall handstand hold
barbell side bends
strength (12min)
work up to a heavy complex
clean pull + hang power clean + squat clean
*drop & go after the hang power clean
metcon (20min)
for time
21-18-15-12-9-6-3
handstand push ups
power cleans 70/50
scale elevated hspu, hand release push ups,
45/30
#upperbodypushlowerbodypull
rpe8

‍

warm up
3sets
45sec on/15sec off
ski/row/bike
sumo squat stretch/handwalk+push up/down dog + seal
prehab
3sets
30sec on/10sec off
plank hold left arm only
plank hold right arm only
conditioning
every 4min x 18
a) 120/80m ski
10 a-jumps
120/80m ski
10 a-jumps
120/80m ski
10 a-jumps
120/80m ski
10 a-jumps
120/80m ski
10 a-jumps

b)120/80m row
4 hercules burpees
120/80m row
4 hercules burpees
120/80m row
4 hercules burpees
120/80m row
4 hercules burpees
120/80m row
4 hercules burpees

c) 240/180m bike
8 wall balls 9/6
240/180m bike
8 wall balls 9/6
240/180m bike
8 wall balls 9/6
240/180m bike
8 wall balls 9/6
240/180m bike
8 wall balls 9/6

*hercules burpee= burpee+extra push up

‍

warm up (6min)
3 sets
45sec on/15sec off
down ups
instep stretch + rotation/handwalk + push up/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
tuck sit hang
medball twist
metcon (40min)
teams of two
for time
8 rounds
6 power cleans 70/50
24 wall balls 9/6
into
100 burpee box jumps 60/50
into
8 rounds
6 shoulder to overhead 70/50
24 pull ups
scale 45/30, 6/4, jumping pull ups, ring rows
#teamday
#itsallaboutfun
rpe8

‍

hyrox foundational #9
warm up
3sets
45sec on/15sec off
down ups
handwalk+push up/instep stretch+rotation/sumo squat stretch
prehab
3sets
30sec on/10sec off
kb twists
kb hollow hold
conditioning
75sec on/25sec off
1. sled pull arms only

2. double db devils press 15/10

3. row

4. 10 kb russian swings 16/12
5 kb goblet squats 16/12

5. ski

6. alt db snatches

‍

‍

warm up (6min)
2 sets
45sec on/15sec off
step ups
ski
samson stretch/handwalk + push up
prehab (5min)
3 sets
30sec on/10se off
kb hollow hold
kb pass through
strength/skill (16min)
turkish get up
4 rounds
4 alt turkish get ups @ahap
6 kb twist
8/8 kb windmill @ahap
rest as needed
metcon (15min)
3 rounds
for total reps
2min on/30sec off
a) 12/9cal ski
4 wall walks
b) 12 box jump overs 60/50
6 double db hang power cleans 22,5/15
scale 15/10
#functionaltraining
rpe7

‍

warm up (6min)
3 sets
45sec on/15sec off
down ups
instep stretch + rotation/down dog & seal/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
barbell good morning @unloaded bar
tuck sit hang
strength (18min)
deadlift
10 reps @63% (moderate heavy)
2min rest
6 reps @75% (moderate heavy)
2min rest
emom x 5
2 reps @88% (heavy)
metcon (16min)
6 rounds
for time
12 swings 32/24
12 sit ups
12 kb goblet squats 32/24
12 toes to bar
scale 20/12, toes up, knee raises
#welovetolift
#pullpullpull
#gripstrength
rpe7

‍

warm up (6min)
3 sets
45sec on/15sec off
rope jumps
handwalk + push up/twisted cross/dynamic bridge
prehab (5min)
3 sets
30sec on/10sec off
top of push up hold on db´s
tuck sit hang
strength (20min)
benchpress
5 sets
6 reps @76% of 1rm
6-8 strict pull ups
2min rest
scale banded pull ups, ring rows
metcon (15min)
benchmark
„Sabrina“
amrap 15min
5 pull ups
15 double unders
5 devil press 22,5/15
scale jumping pull ups, ring rows, single unders (x2)
#benchmark12nullacht
#sabrina
rpe7

‍

warm up (6min)
3 sets
45sec on/15sec off
down ups
samson stretch/instep stretch + rotation/dynamic bridge
prehab (5min)
3 sets
30sec on/10sec off
wall squats with 2sec pause in bottom
plank hold
strength (20min)
backsquats
10 reps @64%
2min rest
8 reps @70%
2min rest
into
every 90sec x 5
2 rep @84%
metcon (16min)
4 rounds
for total reps
2:00min on/2min off
5 frontsquats 70/50
20/15cal bike
max burpees over bar in remaining time
scale 40/30
#engine
#power
rpe8

‍

hyrox power #8
warm up
200m run
into
2 sets
45sec on/15sec off
ski/row
instep stretch+rotation/sasmson stretch
prehab
3sets
30sec on/10sec off
rower pike ups
hollow hold
conditioning
3 rounds
2:30min on/15sec rest
1) 400m run

2) max m ski

3) 400m run

4) max m row

‍

‍

warm up (6min)
3 sets
45sec on/15sec off
row
instep stretch + rotation/lateral squat stretch/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
wall squats with 2sec pause in bottom
barbell roll outs
strength (20min)
work up to a heavy complex
1 snatch balance + 2 overhead squats
back off set
emom x 7
1 snatch balance + 1 overhead squat @80% of heaviest complex
scale 1 frontsquat + 1 pause frontsquat with 3sec pause in bottom
metcon (14min)
amrap 14min
12/9cal row
5 hang power snatches 60/45
5 strict hspu
scale 40/30, elevated hspu, hand release push ups
#skillskillskill
#crossfit
rpe7

‍

warm up
3sets
45sec on/15 sec off
ski/row/bike
sumo squat stretch/instep stretch+rotation/handwalk+push up
prehab
3sets
30sec on/10sec off
top of push up hold
hollow rocks
conditioning
every 4min x 18
a) 150/100m ski
8 medball sit ups 9/6
150/100m ski
8 medball sit ups 9/6
150/100m ski
8 medball sit ups 9/6
150/100m ski
8 medball sit ups 9/6

b) 150/100m row
10 a-jumps
150/100m row
10 a-jumps
150/100m row
10 a-jumps
150/100m row
10 a-jumps

c) 300/220m bike
4 burpee broad jumps
300/220m bike
4 burpee broad jumps
300/220m bike
4 burpee broad jumps
300/220m bike
4 burpee broad jumps

‍

warm up (6min)
200m run
into
2 sets
45sec on/15sec off
down ups
samson stretch/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
double db side raises
tuck sit hang
metcon (45min)
teams of two
for time
12 rounds
200m run
8 double db hang squat cleans 22,5/15
8 burpees over db´s
8 double db hang power snatches 22,5/15
8 toes to bar
8 double db thruster 22,5/15
8 push ups
4 double db devils press 22,5/15
scale 15/10, knee raises, kneeling push ups
#teamday
#bringyourfriend
rpe7/8

hyrox foundational #5
warm up
3 sets
45sec on/15sec off
down ups
instep stretch+rotation/sumo squat stretch/handwalk+push up
prehab
3 sets
30sec on/10sec off
top of push up hold
hollow hold
conditioning
4 sets
90sec on/30sec off

a) max cal bike

b) 5 double db devils press 15/10
10 deficit push ups

c) 10 double kb frontrack squats 20/12
10 double kb farmers lunges 20/12

d) max cal ski

e) max wall balls 6/4

‍

warm up (6min)
3 sets
45sec on/15sec off
bike
samson stretch/handwalk + push up/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
tuck sit hang
double db frontrack hold
strength (20min)
every 2min x 8
1 push press + 2 push jerks @80% of 1rm push press
metcon (15min)
emom x 15
1. 12/9cal bike
2. 12 double db push jerks 22,5/15
3. 12 pull ups
scale 15/10, jumping pull ups, ring rows
#upperbodystrength
#building
rpe7

‍

hyrox engine #4
warm up
200m run
into
2 sets
ski/row
instep stretch+rotation/samson stretch
prehab
3sets
30sec on/10sec off
plank hold
alt single leg v-ups
conditioning
40min Amrap
everyone changes station when athletes in station a) finished 400m run

a) 400m run

b) max m ski

c) max m row

d) max double db walking lunges 15/10

*everyone finishes their station with 5 burpees before going to the next station

‍

‍

warm up (6min)
3 sets
45sec on/15sec off
rope jumps
samson stretch/handwalk + push up/dynamic bridge
prehab (5min)
3 sets
30sec on/10sec off
db hollow hold
db pass through
strength/functional (15min)
4 sets
7/7 single arm db bench press @ahap
7/7 single arm half kneeling arnold press @ahap
14 db pull over @ahap
rest as needed
metcon (18min)
amrap 18min
40 double unders
10 handstand push ups
10 alt single arm db snatches 22,5/15
20 alt single arm db overhead lunges 22,5/15
scale elevated hspu, 15/10, db frontrack lunges
#functionaltraining
rpe7

‍

warm up (6min)
dynamic warm up
prehab (5min)
3 sets
30sec on/10sec off
tuck sit hang
barbell turkish sit ups
strength (20min)
deadlift
5 sets
4 deadlifts @83%
12 plate turkish sit ups @ahap
2min rest
metcon (16min)
benchmark
Anna
8 rounds
for time
12 toes to bar
8 clean & jerks 70/55
scale knee raises, 45/30
#benchmark12nullacht
#proudcoach
rpe8

‍

warm up (6min)
45sec on/15sec off
down ups
samson stretch/instep stretch + rotaion/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
plank on medball hold
medball twist
strength (20min)
frontrack lunges
work up to a heavy 4rm
back off set
emom x 6
2 alt reps @70%
metcon (15min)
6 rounds
for time
20 wall balls 9/6
20 burpees over line
scale 6/4
#itstimetobuildyourlegs
rpe8

‍

hyrox foundational #4
warm up
3sets
45sec on/15sec off
down ups
instep stretch+rotation/handwalk+push up/sumo squat stretch
prehab
3sets
30sec on/10sec off
plank hold left arm only
plank hold right arm only
conditioning
15 rounds
2min work/40sec rest

1) max cal ski

2) 6 burpee broad jumps
6 push ups

3) 150m row sprint
10sec rest

4) 6 double db deadlifts 15/10
6 double db frontsquats 15/10
6 double db shoulder press 15/10

5) sled pull ahap (rope)

‍

warm up (6min)
2 sets
45sec on/15sec off
down ups
instep stretch + rotation/down dog & seal
prehab (5min)
2 sets
30sec on/10sec off
nose to wall handstand hold
arch hold
metcon (20min)
crossfit open 25.3
for time
5 wall walks
50cal row
5 wall walks
25 deadlifts 101/70
5 wall walks
25 cleans 61/38
5 wall walks
25 snatches 43/29
5 wall walks
50cal row
scale
male 61/43/29
female 38/29/20
#weareintheopen
#community
rpe9

‍

warm up
3 sets
45sec on/15sec off
ski/row/bike
handwalk+push up/sumo squat stretch/twisted cross
prehab
3sets
30sec on/10sec off
plank hold
tuck ups
conditioning
every 4min x 18
a) 200/150m ski
5 double db burpees 22,5/15
200/150m ski
5 double db burpees 22,5/15
200/150m ski
5 double db burpees 22,5/15

b) 200/150m row
10 wall balls 9/6
200/150m row
10 wall balls 9/6
200/150m row
10 wall balls 9/6

c) 400/300m bike
15 sit ups
400/300m bike
15 sit ups
400/300m bike
15 sit ups

‍

warm up (6min)
2 sets
45sec on/15sec off
bike/ski
instep stretch + rotation/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
tuck sit hang
barbell roll outs
metcon (40min)
teams of two
80/60cal bike/ski
into
40-20-10 reps
hang power snatches 40/30
burpees over bar
pull ups
into
80/60cal ski/bike
into
40-20-10 reps
overhead squats 40/30
sit ups
handstand push ups
scale 30/20, frontsquats, jumping pull up, elevated hspu, hand release push ups
#teamday
#bringsyoufriend
rpe7

‍

warm up (6min)
3 sets
45sec on/15sec off
row
instep stretch + rotation/handwalk + push up/dynamic bridge
prehab (5min)
3 sets
30sec on/10sec off
barbell turkish sit ups
barbell roll outs
strength (20min)
work up to a heavy complex
power clean + hang power clean
back off set
emom x 5 @83%
1. 2 power cleans + 1 hang power clean
2. 2 power cleans + 2 hang power cleans
3. 2 power cleans + 3 hang power cleans
4. 2 power cleans + 4 hang power cleans
5. 2 power cleans + 5 hang power cleans
metcon (15min)
6 rounds
for time
20/15cal row
5 power cleans 60/45
10 toes to bar
scale 45/30
#power
#liftingfocus
rpe7

‍

warm up (6min)
3 sets
45sec on/15sec off
step ups
samson stretch/sumo squat stretch/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
wall squats with 2sec pause in bottom
double db side bends
strength (20min)
every 2min x 5
4 backsquats @76%
*first rep with 2sec pause in bottom
1min rest
every 90sec x 5
2 backsquats @82%
metcon (15min)
3 rounds
for time
40 box jumps 60/50
40 double db frontsquats 22,5/15
scale 15/10
#legslegslegs
rpe8

‍

warm up (6min)
3 sets
45sec on/15sec off
down ups
handwalk + push up/twisted cross/dynamic bridge
prehab (5min)
3 sets
30sec on/10sec off
nose to wall handstand hold
tuck sit hang
strength (18min)
work up to a heavy complex
push press + 2 push jerks
back off set
every 75sec x 5
1 complex @75%
*first push jerk with 2sec pause in catch
metcon (15min)
benchmark
"Andrik"
amrap 15min
3 shoulder to overhead 90/65
4 paralet handstand push ups
5 burpee pull ups
scale 50/35, hspu, elevated hspu, jumping pull ups
#benchmark12nullacht
#community
rpe7

‍

warm up (6min)
3 sets
45sec on/15sec off
ski
instep stretch + rotation/down dog & seal/twisted cross
prehab (5min)
3 sets
30sec on/10sec off
nose to wall handstand hold
barbell roll outs
strength (20min)
deadlift
work up to a heavy 2rm
back off set
emom x 5
1 rep @90% of 2rm
metcon (16min)
4 rounds
for total reps
40sec on/20sec off
1. ski
2. burpees on plate
3. swings 24/16
4. wall walks
scale 20/12
#building
#engine
rpe8

hyrox foundational #2
warm up
3 sets
45sec on/15sec off
down ups
instep stretch+rotation/handwalk+push up/twisted cross
prehab
3sets
30sec on/10sec off
side plank left
side plank right
conditioning
18 rounds
1:45min on/30sec off

1) max m row

2) 4 double db thruster 22,5/15
4 burpees
* add 4 reps each circuit

3) max m kb farmers carry 32/24

4) 100m ski (sprint)
10sec rest

5) max m sled pull ahap

7) max reps wall balls 6/4

‍

warm up (6min)
45sec on/15sec off
rope jumps
instep stretch + rotation/lateral squat stretch/down dog & seal
prehab (4min)
tabata
hollow hold
arch hold
metcon (40min)
crossfit open
25.2
for time
21 pull ups
42 double unders
21 thruster
18 chest to bar pull ups
36 double unders
18 thruster
15 bar muscle ups
30 double unders
15 thruster
female: 29/34/38
male: 43/52/61
scale
female: 20/25/29
male: 29,38,47
single unders
jumping pull ups, pull ups, jumping chest to bar pull ups
#weareintheopen
#welovechallenges
rpe9

‍

HYROX

hyrox engine  #1
warm up
2 sets
ski/row
down ups
instep stretch+rotation/sumo squat stretch
prehab
3 sets
30sec on/10sec off
hollow hold
rower pike ups
conditioning
4x 7min on/1min off

1. 500/400m row
50 double db suitecase lunges
max m row in remaining time

2. 500/400m ski
50 wall balls 9/6
max m ski in remaining time

3. 500/400m row
50 kb russian swings 24/16
max m row in remaining time

4. 500/400m ski
50 push ups
max m ski in remaining time

‍

‍

warm up
3 sets
45sec on/15sec off
ski/row/bike
handwalk+push up/down dog+seal/instep stretch+rotation
prehab
3sets
30sec on/10sec off
plank ups
arch hold
conditioning
every 4min x 18
a) 300/200m ski
10 kb swings 24/16
300/200m ski
10 kb swings 24/16

b) 300/200m row
15 sit ups
300/200m row
15 sit ups

c) 600/400m bike
10 double db box step ups
600/400m bike
10 double db box step ups

‍

warm up (6min)

2 sets

45sec on/15sec off

row

step ups

instep stretch + rotation/down dog & seal

prehab (5min)

3 sets

30sec on/10sec off

tuck sit hang

top of push ups hold on db`s

metcon (40min)

teams of two for time

100/75cal row

80 sit ups

100 double db burpees 22,5/15

80 pull ups

100 double db thruster 22,5/15

80 box jump overs 60/50

100 double db hang power snatches 22,5/15

80 hand release push ups

scale 15/10, jumping pull ups, ring rows, kneeling hand release push ups

#teamday

#playtime

rpe7

warm up (6min)

3 sets

45sec on/15sec off

bike

samson stretch/lateral squat stretch/down dog & seal

prehab (5min)

3 sets

30sec on/10sec off

wall squats with 3sec pause in bottom

medball twist

strength (18min)

frontsquats

every 90sec x 8

3 reps @76%

*1. rep with 3sec pause in bottom

metcon (16min)

4 rounds

for total reps

2min on/2min off

20 wall balls 9/6

6 shuttle runs (2x6m)

max cal bike in remaining time

scale 6/4

#legslegslegs

#buildinglowerbodystrength

rpe 8

warm up (6min)

3 sets

45sec on/15sec off

row

instep stretch + rotation/twisted cross/dynamic bridge

prehab (4min)

tabata

hollow hold

arch hold

strength/skill (18min)

pull ups

back off set

emom x 10

1. 10 hollow rocks + 5 russian swings @ahap

2. 10 pull ups

metcon (18min)

10 rounds

for time

15/10cal row

10 toes to bar

5 push press 50/35

scale knee raises, 35/25

#skillday

#practicepracticepratice

rpe7

warm up (6min)

3 sets

45sec on/15sec off

rope jumps instep stretch + rotation/down dog & seal/dynamic bridge

prehab (5min)

3 sets

30sec on/10sec off

barbell good mornings @unloaded bar

barbell turkish sit ups

strength (17min)

work up to a heavy power clean & push jerk

metcon (15min)

benchmark 12nullacht

"Anton"

amrap15min

30 double unders

2 deadlifts 90/60

1 clean & jerk 90/60

scale single unders (x2), 60/40

#benchmark12nullacht

#anton

rpe8

warm up (6min)

3 sets

45sec on/15sec off

ski

samson stretcb/handwalk + push ups/twisted cross

prehab (5min)

3 sets

30sec on/10sec off

top of push up hold on db´s

nose to wall handstand hold

strength (22min)

benchpress

work up to a 1rm

back off set

3 rounds

1min on/1min off

1. max reps @70%

2. max reps @60%

3. max reps @50%

metcon (15min)

emom x 15

1. 12-14 handstand push ups

2. 8 double db devils press 22,5/15

3. 12/9cal ski

scale less reps, hand elevated hspu, hand release push ups, 15/10

#pushpushpush

#upperbodystrength

rpe7

warm up (6min)

3 sets

45sec on/15sec off

down upssamson stretch/down dog & seal/twisted cross

prehab (5min)

3 sets

30sec on/10sec off

db hollow hold

db pass through

metcon (15min)

Crossfit Open WOD 25.1

amrap 15min

3 lateral burpees over db

3 dumbbell hang clean-to-overheads 22,5/15

30 foot walking lunges (2x15 feet)

*after completing each round, add 3 reps to the burpees and clean-to-overheads

scaled 15/10

#intheopen

#communitychallenge

rpe9

warm up

3 sets

45sec on/15sec off

ski/row/bike

sumo squat stretch/handwalk/samson stretch

prehab

tabata

plank hold

alt single leg v-ups

conditioning

every 6min x 12

a) 200/160m ski

5 box jumps

200/160m ski

5 box jumps

200/160m ski

5 box jumps

200/160m ski

5 box jumps

200/160m ski

5 box jumps

b) 200/160m row

8 plate ground to overhead 20/15

200/160m row

8 plate ground to overhead 20/15

200/160m row

8 plate ground to overhead 20/15

200/160m row

8 plate ground to overhead 20/15

200/160m row

8 plate ground to overhead 20/15

c) 400/300m bike

5 jumping squats

400/300m bike

5 jumping squats

400/300m bike

5 jumping squats

400/300m bike

5 jumping squats

400/300m bike

5 jumping squats

warm up (6min)

2 sets

45sec on/15sec off

row/bike

samson stretch/handwalk + push up

prehab (5min)

3 sets

30sec on/10sec off

tuck sit hang

barbell good mornings @unloaded bar

metcon (38min)

teams of two

for total reps

amrap 18min

6 hang power cleans 60/45

12 toes to bar

6 burpees over bar

6 frontsquats 60/45

12/9cal bike

2min rest

amrap 18min

6 deadlifts 60/45

12 pull ups

6 shoulder to overhead 60/45

12 sit ups

12/9cal row

scale 45/30, knee raises, ring rows, jumping pull ups

#teamday

#couplesession

rpe7

warm up (6min)

3 sets

45sec on/15sec off

ski

samson stretch/instep stretch + rotation/twisted cross

prehab (5min)

3 sets

30sec on/10sec off

kb hollow hold

kb pass through

strength (17min)

every 2:30min x 5

6 sumo deadlifts 77% of 1rm deadlift

10 kb cossack squats @ahap

metcon (18min)

emom x 18

1. 12/9cal ski

2. 16 swings 24/16

3. 12 kb goblet step ups 24/16

scale 16/12

#strongbackandlegs

rpe7

warm up (6min)

dynamic warm up

prehab (5min)

tabata

hollow hold

arch hold

strength/functional/stongman

2 rounds

for total reps

2min on/1min off

1. öppenbar 100/70

2. ghd sit ups

3. double kb overhead carry 20/12

4. sled push 120/80

5. wall walks

6. double db frontrack lunges 22,5/15

7. ring dips

scale 70/50, sit ups, 16/8, 15/10, banded ring dips, box dips

#functional

#strongman

rpe7

warm up (6min)
3 sets
45sec on/15sec off
step ups
instep stretch + rotation/lateral squat strech/down dog & seal
prehab (5min)
3 sets
30sec on/10sec off
nose to wall handstand hold
barbell roll outs
strength (20min)
work up to a heavy complex
squat snatch + hang squat snatch
back off set
emom x 6
complex @80%
*hang squat snatch with 2sec pause in bottom
metcon (13min)
"Franziska"
for time
10 rounds
1 ring muscle up
2 handstand push ups
3 high box jump 75/60
scale bar muscle up, jumping bar muscle up, chest to bar pull up, pull up, elevated hspu, hand release push ups, kneeling hand release push ups, 60/50
#skillsskillskills
#goals
rpe7

warm up (6min)

3 sets

45sec on/15sec off

down ups

sumo squat stretch/lateral squat stretch/down dog & seal

prehab (5min

)3 sets

30sec on/10sec off

wall squats with 2sec pause in bottom

barbell turkish sit ups

strength (17min)

backsquat

work up to a heavy 1rm

metcon (16min)

for time

10-1 reps

power cleans 60/45

frontsquats 60/45

burpees over bar

scale 40/25

#barbellcycling

#newpr

rpe8

warm up (6min)

2 sets

45sec on/15sec off

row

rope jumps

handwalk + push up/twisted cross

prehab (5min)

3 sets

30sec on/10sec off

tuck sit hang

db pass through

strength (18min)

every 2min x 7

5 seated shoulder press @70% of 1rm shoulder press

5-8 chin ups

scale banded chin ups, ring rows with 2sec pause on top

metcon

amrap 16min

20/15cal row

20 double unders

10 toes to bar

10 single arm hang power clean & jerks 22,5/15

scale single unders (x2), knee raises, 15/10

#upperbodypush

#welovelongconditionings

rpe7

warm up

3 sets

45sec on/15 sec off

ski/row/bike

samson stretch/instep stretch+rotation/handwalk+push up

prehab

3 sets

30sec on/10sec offhollow holdtuck ups

conditioning

every 6min x 12

a) 250/200m ski

6 sit ups

250/200m ski

6 sit ups

250/200m ski

6 sit ups

250/200m ski

6 sit ups

b) 250/200m row

4 complex2

50/200m row

4 complex2

50/200m row

4 complex2

50/200m row

4 complex2

c) 500/400m bike

4 hercules burpees

500/400m bike

4 hercules burpees

500/400m bike

4 hercules burpees

500/400m bike

4 hercules burpees

* complex= 2alt lunges + air squat

*hercules burpee= burpee+extra push up

warm up (4min)
2 sets
bike/ski
instep stretch + rotation/handwalk + push up
prehab (5min)
3 sets
30sec on/10sec off
kb pass through
nose to wall handstand hold
metcon (42min)
teams of two
for time
8 rounds
18 swings 24/16
22 sit ups
8 burpee box jumps 60/50
into
60/45cal ski/bike
60/45cal bike/ski
into
8 rounds
18 single arm kb thruster 24/16
12 pull ups
4 wall walks
scale 20/12, jumping pull ups, ring rows
#teamday
#funwiththepartner
rpe7

warm up (6min)

45sec on/15sec off

row

instep stretch + rotation/handwalk + push up/twisted cross

prehab (5min)

3 sets

30sec on/10sec off

barbell good mornings @unloaded bar

nose to wall handstand hold

strength/skill (18min)

handstand push ups

4 rounds

5 box feet supported strict handstand push ups with 3sec pause on top

20sec hollow hold

back off setemom x 5

3-5 handstand push ups

metcon (20min)

crossfit open 17.4

amrap 13min

55 deadlifts 102/70

55 wall balls 9/6

55cal row

55 handstand push ups

scale 60/35, 6/4, hand release push ups

#weareintheopen

#proudtohitthechallenge

rpe8

warm up (6min)

3 sets

45sec on/15sec off

step upssamson stretch/handwalk + push up/dynamic bridge

prehab (5min)

3 sets

30sec on/10sec off

single arm top of push up hold on db left side

single arm top of push up hold on db right side

strength/functional (14min)

4 set

8/8 singel arm db bench press @ahap

6-8 chin ups

16 db twist @ahap

rest as needed

metcon (20min)

for time

80 double db box step ups 22,5/15

60 toes to bar

40 double db burpees 22,5/15

40 double db box step ups 22,5/15

30 toes to bar

20 double db burpees 22,5/15

#embracethegrind

rpe7

warm up (6min)

3 sets

45sec on/15sec off

rope jumps

sumo squat stretch/lateral squat stretch/dynamic bridge

prehab (5min)

3 sets

30sec on/10sec off

wall squats with 2sec pause in bottom

top of push up hold on db`s

strength (22min)

frontsquat

every 2min x 5

4 reps @76%

1min rest

emom x 5

2 reps @80%

*moderate heavy

metcon (10min)

amrap 10min

6 double db hang squat cleans 22,5/15

12 sit ups

24 double unders

#legslegslegs

#strongandsexy

rpe7

warm up (6min)

3 sets

45sec on/15sec off

bike

samson stretch/down dog & seal/twisted cross

prehab (5min)

3 sets

30sec on/10sec off

tuck sit hang

barbell roll outs

strength (18min)

work up to a heavy 2rm push jerk

back off set

emom x 5 @70%

1 push jerk with 2sec pause in dip + 1 push jerk with 2 sec pause in catch

metcon (20min)

for total reps

4 rounds

2:30min on/2:30min off

26/18cal bike

10 shoulder to overhead 60/45

max pull ups in remaining time

scale 40/25, ring rows

#upperbodypush

#buildpower

rpe8

warm up (6min)

3 sets

45sec on/15sec off

down ups

instep stretch + rotation/lateral squat stretch/handwalk + push up

prehab (5min)

3 sets

30sec on/10sec off

barbell roll outs

barbell turkish sit ups

strength (16min)

work up to a heavy complex power clean + thruster

metcon (15min)

benchmark

"Marlon"

amrap 15min

1-2-3-4-5-6-7-8-9-10-etc

power clean 60/45

thruster 60/45

burpee over bar

scale 35/25

#benchmark12nullacht

#communityfun

rpe8

warm up

3 sets

45sec on/15sec off

ski/row/bike

handwalk+push up/samson stretch/sumo squat stretch

prehab

tabata

top of push up hold

bottom of push up hold

conditioning

every 6min x 12

a) 350/280m ski

6 burpees on erg

350/280m ski

6 burpees on erg

350/280m ski

6 burpees on erg

b) 350/280m row

8 box jump overs 60/50

350/280m row

8 box jump overs 60/50

350/280m row

8 box jump overs 60/50

c) 700/560m bike

10 a-jumps

700/560m bike

10 a-jumps

700/560m bike

10 a-jumps

#weloveendurance

rpe7

warm up (6min)

2 sets

45sec on/15sec off

down ups

instep stretch + rotation/down dog & seal

prehab (5min)

tabata hollow hold

arch hold

metcon (45min)

teams of two

for time

120 burpees over bar

80 power snatches 40/30

100 toes to bar

120 alt barbell frontrack lunges 40/30

100 handstand push ups

80 power snatches 40/30

120 sit ups

scale 30/20, knee raises, lunges, hand release push ups

#teamday

rpe7

warm up (4min)

2 sets

45sec on/15sec off

rope jumps

handwalk + push up/dynamic bridge

prehab (4min)

tabata

hollow hold

arch hold

strength/skill (15min)

bar muscle ups

back off set

emom x 7

2 bar muscle ups

scale chest to bar, pull ups, beat swings

metcon

for time

6 rounds 8 swings 32/24

12 handstand push ups

24 double unders

into

6 rounds

8 goblet squats 32/24

12 hand release push ups18 sit ups

scale 20/12, elevated hspu, single unders (x2), kneeling hand release push ups

#triplet

#skillday

rpe7

warm up (4min)

2 sets

45sec on/15sec off

bike/ski

sumo squat stretch/down dog & seal

prehab (5min)

3 sets

30sec on/10sec off

bottom of squat hold with medball

top of push up hold on db`s

strength (20min)

backsquat

emom x 12

1 rep @86%

metcon (17min)

for time

60/45cal bike

60 wall balls 9/6

60/45cal ski

30 double db devils press 22,5/15

scale 15/10

#chipper

rpe8

warm up (4min)

dynamic warm up

prehab (5min)

3 sets

30sec on/10sec off

barbell good mornings @unloaded bar

tuck sit hang

strength (20min)

deadlift

work up to a heavy 3rm

back off set

every 3min x 2

6 tng deadlifts @87% of 3rm

*start with the first rep and hold the bar at the top for 30 seconds before performing the next 5 reps

metcon (16min)

for time

12 rounds

8 hang power cleans 50/35

10 toes to bar

scale 35/25, knee raises

#pullingday

rpe7

warm up (6min)

3 sets

45sec on/15sec off

row

samson stretch/handwalk + push up/twisted cross

prehab (5min)

3 sets

30sec on/10sec off

rower pike ups

top of shoulder press hold @unloaded bar

strength (18min)

shoulder press

e2mom x 7

30sec l-sit hold on parallettes

2 shoulder press @83%

scale tuck sit hold, box supported l-sit hold

metcon (20min)

emom x 20

1. 16/12cal row

2. 14 pull ups

3. 12 shoulder to overhead 50/35

4. 8 burpees over bar

scale 9/7, ring rows, jumping pull up, 35/20

#upperbodypush#midline

#building

rpe 7

warm up (6min)

3 sets

45sec on/15sec off

step ups

instep stretch + rotation/samson stretch/down dog & seal

prehab (5min)

3 sets

30sec on/10sec off

nose to wall handstand hold

db twist

strength (20min)

work up to a heavy complex snatch deadlift + power snatch + hang power snatch

back off set

emom x 4

snatch deadlift + 3 hang power snatch @75% of heaviest complex

metcon (15min)

open 22.1

amrap 15min

3 wall walks

12 alt db snatches 22,5/15

15 box jump overs 60/50

scale 15/10

#weareintheopen

rpe8

warm up

‍3 sets

45sec on/15sec off

ski/row/bike

handwalk/instep stretch+rotation/lateral squat stretch

‍prehab

‍3 sets

30sec on/10sec off

top of push up hold

alt single leg v-ups

‍conditioning

‍every 6min x 12

a) 500/400m ski

10 hand release push ups

500/400m ski

10 hand release push ups

b) 500/400m row

15 sit ups

500/400m row

15 sit ups

c) 1000/800m bike

20 alt kb goblet lunges 24/16

1000/800m bike

20 alt kb goblet lunges 24/16

warm up (6min)

3 sets

45sec on/15sec off

down ups

instep stretch + rotation/down dog & seal/dynamic bridge

prehab (5min)

3 sets

30sec on/10sec off

tuck sit hang barbell roll outs

metcon (45min)teams of two

for time

20 bear complex 60/45

into

120 wall balls 9/6

120 hand release push ups

into

20 bear complex 60/45

into

120 burpees over bar

120 pull ups

into

20 bear complex 60/45

scale 6/4, kneeling push ups, ring rows, jumping pull ups, 40/30

#teamday

#everysaturday

rpe7

warm up (6min)

3 sets

45sec on/15sec off

ski

samson stretch/down dog & seal/twisted cross

prehab (5min)

3 sets

30sec on/10sec off

top of press hold @unloaded bar

marching plank

strength (20min)

work up to a heavy push press

back off set

every 2min x 5

9/7cal ski

3 push press 82%

metcon (10min)

teams of two

amrap 10min

max distance ski

*every 2min

10 synch burpees

#upperbodypush

#volumeunderfatique

rpe8

‍

warm up (6min)

3 sets

45sec on/15sec off

rope jumps

sumo squat stretch/lateral squat stretch/down dog & seal

prehab (5min)

3 sets

30sec on/10sec off

tuck sit hang

barbell turkish sit ups

strength (10min)

work up to a heavy squat cleans

metcon (20min)

open 19.2

0:00-08:00

25 toes to bar

50 double unders

15 squat cleans 61/40

25 toes to bar

50 double unders

13 squat cleans 80/50

08:00-12:00

25 toes to bar

50 double unders

11 squat cleans 100/65

12:00-16:00

25 toes to bar

50 double unders

9 squat cleans 125/80

16:00-20:00

25 toes to bar

50 double unders

7 squat cleans 140/90

scale knee raises, single unders (x2),40/30, 50/35, 60/40, 70/50, 80/55

#weareintheopen

rpe8/9

warm up (6min)

3 sets

45sec on/15sec off

row

instep stretch + rotation/lateral squat stretch/twisted cross

prehab (5min)

3 sets

30sec on/10sec off

wall squats with 2sec pause in bottom

rower pike ups

strength (12min)

overhead squat

work up to a heavy overhead squat

metcon (20min)

for time

50-35-20 reps

row (cal)

overheadsquats 40/30

sit ups

scale 30/20, frontsquats

#volume

#overheadsquatsaregoodforsnatces

rpe7

warm up (5min)

dynamic warm up

prehab (4min)

tabata hollow hold

arch hold

strength/skill (18min)

pull ups

back off set

emom x 8

2-6 pull ups/chest to bar pull ups

scale banded pull ups, ring rows, beat swings, 1/2 pull ups

metcon (18min)

amrap 18min

18 alt db snatches 22,5/15

6 shuttle run (2x6)

8 burpees over db

scale 15/10

#skillskillskill

#improveyourskill

rpe7

warm up (6min)

2 sets

45sec on/15sec off

bike

step ups

lateral squat stretch/handwalk + push up

prehab (5min)

3 sets

30sec on/10sec off

wall squats

top of handstand hold on box

strength (18min)

frontsquats

work up to a heavy frontsquat

back off set

amrap 2min

max frontsquats @60%

metcon (18min)

emom x 18

1. 10 double db box step ups 22,5/15

2. 5 strict nose to wall handstand push ups

3. 12/9cal bike

scale 15/10, elevated strict hspu, box supported strict hspu

#pushpushpush

rpe7

warm up

3 sets

45sec on/15sec off

ski/row/bike

handwalk/instep stretch+rotation/lateral squat stretch

prehab

3 sets

30sec on/10sec off

top of push up hold

hollow hold

conditioning

every 8min x 9

a) 300/200m ski

6 toes to bar

300/200m ski

6 toes to bar

300/200m ski

6 toes to bar

300/200m ski

6 toes to bar

300/200m ski

b) 300/200m row

10 squats

300/200m row

10 squats

300/200m row

10 squats

300/200m row

10 squats

300/200m row

c) 600/400m bike

6 push ups

600/400m bike

6 push ups

600/400m bike

6 push ups

600/400m bike

6 push ups

600/400m bike

warm up (6min)

2 sets

45sec on/15sec off

row

step ups

instep stretch + rotation/down dog & seal

prehab (5min)

3 sets

30sec on/10sec off

tuck sit hang

db twist

metcon (45min)

teams of two

for time

25 wall walks

50 alt single arm db devils press thruster 22,5/15

100 box jump overs 60/50

200/150cal row

100 toes to bar

50 alt single arm db devils press thruster 22,5/15

25 wall walks

scale 15/10, knee raises

#teamday

#bringyourbody

rpe7

warm up (6min)

2 sets

45sec on/15sec off

ski/bike

sumo squat stretch/down dog & seal

prehab (5min)

3 sets

30sec on/10sec off

wall squats with 2sec pause in bottom

hollow hold

strength (20min)

backsquats every 3min x 5

1. 8 reps @72%

2. 6 reps @76%

3. 4 reps @81%

4. 6 reps @78%

5. 3 reps @84%

metcon (20min)

emom x 20

1. 12/9cal bike

2. 8 alt barbell frontrack lunges 50/35

3. 12/9cal ski

4. 8 shoulder to overhead 50/35

scale 35/25

#legslegslegs

rpe7

warm up (6min)

3 sets

45sec on/15sec off

row

handwalk + push up/twisted cross/lat stretch

prehab (5min)

3 sets

30sec on/10sec off

rower pike ups

hollow hold

strength/skill (15min)

handstandwalk

back off set

5 rounds

for quality

10m handstandwalk

10m plate bear crawl 15/10

rest as needed

scale handstandwalk against the wall, partner supported handstandwalk, 5m handstand walk

metcon (16min)

amrap 16min

12/9cal row

12 handstand push ups

12 burpees over erg

scale elevated handstand push ups, hand release push ups

#skillskillskill

#practicepracticepractice

rpe7

warm up (6min)

dynamic warm up

prehab (5min)

3 sets

30sec on/10sec off

barbell roll outs

tuck sit hang

strength (10min)

preparing for the complex

deadlift

clean

hang clean

jerk

metcon (22min)

open 21.3 & 21.4

21.3

for time

15 frontsquats 43/30

30 toes to bar

15 thruster 43/30

1min rest

15 frontsquats 43/30

30 chest to bar

15 thruster 43/30

1min rest

15 frontsquats 43/30

30 bar muscle ups

15 thruster 43/30

time cap 15min

scale 30/20, knee raises, ring rows, pull ups, jumping pull ups,

directly into

21.4

within 7min

1rm complex

deadlift

clean

hang clean

jerk

#openprep

#onceagain

rpe9

warm up (6min)

3 sets

45sec on/15sec off

rope jumps

handwalk + push up/twisted cross/dynamic bridge

prehab (5min)

3 sets

30sec on/10sec off

db hollow hold

db pass through

strength (14min)

benchpress

work up to a heavy 2rm benchpress

metcon (22min)

for time

100 double unders

90 sit ups

80 single arm db hang clean & jerks 22,5/15

70 double unders

60 sit ups

50 single arm db hang power clean & jerks 22,5/15

40 double unders

30 sit ups

20 single arm db hang power clean & jerks 22,5/15

10 alt single arm db devils press 22,5/15

scale 15/10, single unders (x2)

#chipper

#welovechipper

rpe7

warm up (6min)

3 sets

45sec on/15sec off

step ups

instep stretch + rotation/down dog & seal/twisted cross

prehab (5min)

3 sets

30sec on/10sec off

nose to wall handstand hold

barbell good mornings @unloaded bar

strength (20min)

deadlifts

every 3min x 5

6 deadlifts @76%

12 strict ring dips

scale banded ring dips, box supported dips

metcon (16min)

8 rounds

12 box jumps 60/50

2 wall walks6 medball cleans 9/6

scale 6/4

#owerbodypullandupperbodypush

rpe7

warm up

3 sets

45sec on/15sec off

ski/row/bike

sumo squat stretch/handwalk/down dog+seal

prehab

3 sets

30sec on/10sec off

hollow hold

plank ups

conditioning

every 8min x 9

a) 350/260m ski

10 wall balls 9/6

350/260m ski

10 wall balls 9/6

350/260m ski

10 wall balls 9/6

350/260m ski

10 wall balls 9/6

b) 350/260m row

6 burpees over rower

350/260m row

6 burpees over rower

350/260m row

6 burpees over rower

350/260m row

6 burpees over rower

c) 800/600m bike

20 sit ups

800/600m bike

20 sit ups

800/600m bike

20 sit ups

800/600m bike

20 sit ups

#endurance

#buildyourengine

rpe7

warm up (6min)

3 sets

45sec on/15sec off

down ups

instep stretch + rotation/down dog & seal/dynamic bridge

prehab (5min)

3 sets

30sec on/10sec off

tuck sit hang

barbell roll outs

metcon (40min)

teams of two

for time

8 rounds

6 power cleans 60/45

12 burpees over bar

8 toes to bar

into

8 rounds

6 shoulder to overhead 60/45

12 box jumps 60/50

8 pull ups

into

8 rounds

4 thruster 60/45

8 burpee box jumps 60/50

4 bar muscle ups

#strongertogheter

rpe7

warm up (6min)

3 sets

45sec on/15sec off

step ups

handwalk + push up/twisted cross/dynamic bridge

prehab (4min)

tabata

hollow hold

arch hold

strength/skill (18min)

hanstand push ups

back off set

emom x 8

3-6 handstand push ups

rx+ deficit hspu

scale elevated hspu, box supported hspu

metcon (18min)

for time

21-15-9 reps

double db hang power clean & jerks 22,5/15

box jumps 60/50

into

9-15-21 reps

double db thruster 22,5/15

box jump overs 60/50

scale 15/10

#skillskillskill

#practicepracticepractice

rpe7

warm up (6min)

3 sets

45sec on/15sec off

rope jumps

sumo squat stretch/lateral squat stretch/down dog & seal

prehab (5min)

3 sets

30sec on/10sec off

wall squats with 2sec pause in bottom

barbell turkish sit ups

strength (20min)

frontsquat

5 sets @76%

3-2-1 reps

10sec rest b/w reps

2:30min rest b/w sets

metcon (10min)

5 rounds

for time

6 power cleans 60/45

36 double unders

scale 45/30, single unders (x2)

#shortandfast

#couplet

rpe8

warm up (5min)

dynamic warm up

prehab (5min)

3 sets

30sec on/10sec off

kb hollow hold

kb twist

strength (15min)

work up to a heavy complex

1 turkish get up + 2 alt kb overhead lunges + 4 kb windmill + 2 alt kb overhead lunges + 1 turkish get up

back off set

amrap 6min @70%

1 turkish get up + 4 alt kb overhead lunges + 6 kb windmill + 4 alt kb overhead lunges + 1 turkish get ups

1+6+8+6+11+8+10+8+1

metcon (17min)

for time

40 kb high pulls 32/24

40 toes to bar

30 alt goblet lunges 32/24

30 pull ups

20 swings 32/24

20 chest to bar pull ups

10 single arm kb thruster 32/24

10 bar muscle ups

scale 20/12, knee raises, ring rows, jumping pull ups, pull ups, burpee to target

#welovechipper

rpe7

warm up (6min)

3 sets

45sec on/15sec off

row

instep stretch + rotation/lateral squat stretch/down dog & seal

prehab (5min)

3 sets

30sec on/10sec off

barbell turkish sit ups

barbell roll outs

strength (20min)

work up to a heavy complex squat clean + frontsquat + hang squat clean + frontsquat

back off set

every 90sec x 5

complex @80%

metcon (15min)

OPEN WOD 19.1

amrap 15min

19 wall balls 9/6

19cal row

scale 6/4

#openprep

#communityfun

rpe8/9

warm up (6min)

2 sets

45sec on/15sec off

ski/bikehandwalk + push up/twisted cross

prehab (5min)

3 sets

30sec on/10sec off

top of press hold @unloaded bar

barbell good morning @unloaded bar

strength (18min)

shoulder press

10-8-6-4-2-1 reps @climbing

2min rest b/w sets

start @58%

metcon (17min)

amrap 8min

12/9cal bike

12 deadlifts 60/45

24 sit ups

1min rest

amrap 8min

12/9cal ski

6 shoulder to overhead 60/45

6 burpees over bar

scale 40/30

#pushpushpush

rpe8

warm up

3 sets

45sec on/15sec off

ski/row/bike

samson stretch/down dog+seal/handwalk+push up

prehab

3 sets

30sec on/10sec off

top of push up hold

alt single leg v-ups

conditioning

every 8min x 9

a) 500/350m ski

10 box jumps

500/350m ski

10 box jumps

500/350m ski

10 box jumps

b) 500/350m row

8 plate turkish sit ups 15/10

500/350m row

8 plate turkish sit ups 15/10

500/350m row

8 plate turkish sit ups 15/10

c) 900/650m bike

10 hand release push ups

900/650m bike

10 hand release push ups

900/650m bike

10 hand release push ups

#buildiingengine

rpe6

warm up (6min)

2 sets

45sec on/15sec off

ski/row

samson stretch/handwalk + push up

prehab (5min)

3 sets

30sec on/10sec off

medball hollow hold

db pass through

metcon (45min)

teams pf two

for time

80/60cal ski

into

120 wall balls 9/6

60 double db devils press 22,5/15

40 pull ups

20 wall walks

40 pull ups

60 double db devils press 22,5/15

120 wall balls 9/5

80/60cal row

scale 6/4, 15/10, jumping pull ups, ring rows

#teamday

rpe7

warm up (6min)

3 sets

45sec on/15sec off

down ups

instep stretch + rotation/down dog & seal/twisted cross

prehab (5min)

3 sets

30sec on/10sec off

barbell turkish sit ups

barbell roll outs

strength (10min)

work up to a heavy power snatch

metcon (17min)

OPEN 13.1

amrap 17min

40 burpees over bar

30 snatches 35/20

30 burpees over bar

30 snatches 60/35

20 burpees over bar

30 snatches 75/45

10 burpees over bar

max snatches in remaining time 95/55

scale 25/15, 35/25, 45/30, 55/40

#preparingfortheopen

rpe9

warm up (6min)

3 sets

45sec on/15sec off

ski

rop jumps

samson stretch/down dog & seal

prehab (5min)

3 sets

30sec on/10sec off

wall squats with 2sec pause in bottom

barbell roll outs

strength (20min)

work up to a heavy 3rm overheadsquat

back off set

emom x 5

1 rep with 2sec pause in bottom @75% of 3rm

metcon (16min)

emom x 16

1. 12/9cal ski

2. 18 wall balls 9/6

3. 30 double unders

4. 3 wall walks

scale 6/4, double under practice, single unders (x2)

#skillskillskill

#practicepracticepractice

rpe6/7

warm up

3 sets

45sec on/15sec off

step ups

instep stretch + rotation/handwalk + push up/twisted cross

prehab

3 sets

30sec on/10sec off

db hollow hold

db pass through

strength (15min)

emom x 10

2 push press @83%

metcon (18min)

for time

40-30-20-10 reps

box jump overs 60/50

toes to bar

alt db snatches 22,5/15

scale 15/10, knee raises

#itstimetopush

#triplet

rpe7

warm up (6min)

3 sets

45sec/15sec

down ups

sumo squat stretch/lateral squat stretch/down dog & seal

prehab (5min)

3 sets 30sec on/10sec off

top of push up hold

wall squats with 2sec pause in bottom

strength (18min)

backsquat

work up to a heavy 3rm

back off set

emom x 4

1 rep @3rm

metcon (15min)

10 rounds

6 hang squat cleans 60/45

12 hand release push ups

scale 40/30, kneeling hand release push ups

12 hand release push ups

sale 40/30, kneeling hand release push ups

#legslegslegs#building

rpe8

warm up (6min)

3 sets

45sec on/15sec off

row

samson stretch/handwalk + push up/twisted cross

prehab (4min)

tabata

hollow hold

arch hold

strength/gymnasic/Volume (22min)

every 2min x 8

2 pull overs

4 pull ups

6 toes to bar

scale jumping pull overs, floor assistant pull overs, banded pull ups, alt single leg toes to bar, straight leg raises

metcon (15min)

for time

21-15-9 reps

row (cal)

double db burpee box step overs 22,5/15

#itsallaboutbuilding

#gymnasticvolume

rpe8

warm up

‍3 sets

45sec on/15sec off

ski/row/bike

instep stretch+rotation/handwalk+push up/twisted cross

‍prehab

‍3 sets

30sec on/10sec off

tuck sit hang

marching planks

‍conditioning

‍every 8min x 9

a) 700/500m ski

3 wall walks

700/500m ski

3 wall walks

b) 700/500m row

15 toes to bar

700/500m row

15 toes to bar

c) 1400/1000m bike

5 double db burpee box step overs 22,5/15

1400/1000m bike

5 double db burpee box step overs 22,5/15

warm up (6min)

3 sets

45sec on/15sec off

down ups

samson stretch/sumo squat stretch/handwalk + push up

prehab (5min)

3 sets

30sec on/10sec off

single arm top of push ups hold left side

single arm top of push ups hold right side

metcon (45min

)12 rounds

8 double db devils press 22,5/15

12 alt double db suitecase lunges 22,5/15

4 bar muscle ups

8 double db thruster 22,5/15

12 toes to bar

scale 15/10, burpee to target, knee raises

#teamday

#funwithyourbody

rpe7-8

warm up (6min)

3 sets

45sec on/15sec off

step ups

samson stretch/handwalk + push up/twisted cross

prehab (5min)

3 sets

30sec on/10sec offtuck sit hang

barbell roll outs

strength (16min)

benchpress

every 3min x 4

8 reps @72%

metcon (20min)

3 rounds

for time

20 push jerks 60/45

30 pull ups

20 box jumps 60/50

30 sit ups

scale 45/30, jumping pull ups, ring rows

#upperbodystrength

rpe8

warm up (5min)

dynamic warm up

prehab (5min)

3 sets

30sec on/10sec off

db hollow hold

db pass through

strength/functional (15min)

4 sets

8/8 single leg double db rom deadlfits @ahap

8/8 double db bulgarian split squats @ahap

12 db glute bridge @ahap

2min rest

metcon (16min)

5 rounds

for time

20 wall balls 9/6

10 deadlifts 100/70

scale 6/4, 60/45

#functionaltraining

rpe8

warm up (6min)

3 sets

45sec on/15sec off

rope jumps

samson stretch/handwalk + push up/twisted cross

prehab (4min)

tabata

hollow rocks

arch rocks

scale hollow hold/arch hold

strength/gymnastic (22min)

every 2:30min x 7

4 nose to wall handstand push ups

4 alt nose to wall shoulder taps

4 strict pull ups

20sec l-sit hang

scale elevated handstand push ups, box supported handstand push ups, banded or seated strict pull ups

metcon (12min)

amrap 12min

12 toes to bar

12 push ups

24 double unders

scale knee raises, kneeling push ups, single unders (x2)

#itsallaboutpractice

#gymnasticstrength

rpe7

warm up (6min)

3 sets

45sec on/15sec off

down ups

instep stretch + rotation/lateral squat stretch/handwalk + push up

prehab (5min)

3 sets

30sec on/10sec off

barbell turkish sit ups

wall squats with 2sec pause in bottom

strength (18min)

work up to a heavy complex

power clean + push press + cluster

metcon (16min)

benchmark

"Omar"

for time

10 thruster 43/30

15 burpees over bar

20 thruster 43/30

25 burpees over bar

30 thruster 43/30

35 burpees over bar

scale 30/20

#benchmarkisback

#inmemoryof

rpe9

warm up (6min)

3 sets

45sec on/15sec off

ski

instep stretch + rotation/lateral squat stretch/down dog & seal

prehab (5min)

3 sets

30sec on/10sec off

db hollow hold

wall squats with 2sec pause in bottom

strength (20min)

frontsquats

e2mom x 4

4 reps @76%

1min rest

emom x 6

2 reps @80%

metcon (20min)

5 rounds

for total reps

2min on/2min off

20/15cal ski

6 alt db snatches 22,5/15

max alt single arm db overhead lunges 22,5/15

scale 15/10, alt db frontrack lunges

#legslegslegs

#interval

rpe9

warm up

‍3 sets

30sec on/10sec off

ski/row/bike

instep stretch + rotation//sumo squat stretch/twisted cross

‍prehab

‍tabata

side plank raises

‍conditioning
every 8min x 12

a) 350/250m ski

15 burpees on erg

350/250m ski

15 burpees on erg

350/250m ski

b) 1000/750m bike

15 wall balls 9/6

1000/750m bike

15 wall balls 9/6

1000/750m bike

c) 350/250m row

20 plate turkish sit ups 15/10

350/250m row

20 plate turkish sit ups 15/10

350/250m row#activerecovery

#volumebuilding

rpe6

warm up (6min)

3 sets

45sec on/15sec off

down upssamson stretch/lateral squat stretch/handwalk + push up

prehab (5min)

3 sets

30sec on/10sec off

nose to wall handstand hold

barbell turkish sit ups

metcon (45min)

teams of two

for time

12 rounds

8 power snatches 50/35

12 burpees over bar

4 wall walks

8 overhead squats 50/35

12 toes to bar

scale 35/25, frontsquats, knee raises

#teamfun

#support

rpe8

warm up (6min)

3 sets

45sec on/15sec off

rope jumps

instep stretch + rotation/down dog & seal/dynamic bridge

prehab (4min)

3 sets

30sec on/10sec off

barbell good mornings @unloaded bar

barbell roll outs

strength (22min)

deadlift

every 2min x 8

1.&2. 4 reps @81%

3.&4. 3 reps @83%

5.&6. 2 reps @86%

7.&8. 1 rep @90%

metcon (12min)

emom x 12

1. 40 double unders

2. 12 swings 32/24

3. 18 sit ups

scale 20/12, single unders (x2), practice

#lowerbodypull

#emompractice

rpe6-7

warm up (6min)

3 sets

45sec on/15sec off

down ups

samson stretch/handwalk + push up/twisted cross

prehab (5min)

3 sets

30sec on/10sec off

db hollow hold

db pass through

strength (20min)

work up to a complex

push press + 2 push jerk

back off set

emom x 5

2 push jerks @90% of heaviest complex

metcon (12min)

amrap 12min

3 bar muscle ups

6 double db thruster 22,5/15

9 double db burpees 22,5/15

scale 15/10, burpee pull ups

#upperbodystrength

#power

rpe8

for time

1000 burpees

#challenge

#12nullachtmadness

warm up (6min)

3 sets

45sec on/15sec off

bike

instep stretch + rotation/lateral squat stretch/down dog & seal

prehab (5min)

3 sets

30sec on/10sec off

wall squats with 2sec pause in bottom

barbell turkish sit ups

strength (16min)

work up to a heavy complex

power snatch + squat snatch

metcon (18min)

"dead by"

every 90sec until failure

9/7cal bike

1 power snatch 50/35

*one more rep each round until failure

scale 40/25

#liftingweights

#skillskillskill

rpe8-9

warm up

‍3 sets

30sec on/10sec off

ski/row/bike

instep stretch + rotation//handwalk+push up/down dog+seal

‍prehab

‍tabata

v-ups

side plank twist

‍conditioning
every 6min x 15

a) 500/400m row

12 burpees over erg

300/200m row

b) 1400/1050m bike

12 box jumps 60/50

800/600m bike

c) 500/400m ski

24 sit ups

300/200m ski

warm up (6min)

3 sets

45sec on/15sec off

row

instep stretch + rotation/samson stretch/down dog & seal

prehab (5min)

3 sets

30sec on/10sec off

side plank hold/side

metcon (45min)

teams of two

buy in 120/95cal row

into

12 rounds

12 swings 32/24

8 alt kb goblet lunges 32/24

12 pull ups

8 burpees over kb

12 single arm kb shoulder to overhead 32/24

scale 20/12, jumping pull ups, ring rows

#teamwod

#teamday

rpe8

warm up (6min)

3 sets

45sec off/15sec off

down ups

instep stretch + rotation/handwalk + push up/twisted cross

prehab (5min)

3 sets

30sec on/10sec off

barbell turkish sit ups

marching plank

strength (20min)

backsquats

every 2min x 8

alt b/w

1&2

1. 3 reps @81%

2. 1 rep @88%

metcon (15min)

10 rounds

for time

4 shoulder to overhead 60/45

6 burpees over bar

8 toes to bar

scale 45/30, knee raises

#buildinglegs

#strongstronger

rpe 8

Merry Christmas

warm up (3min)

dynamic warm up

prehab (4min)

tabata

hollow hold

arch hold

metcon (50min)

12 days of Christmas

1 bar muscle up

2 power snatches 70/50

3 wall walks

4 power cleans 70/50

5 frontsquats 70/50

6 chest to bar pull ups

7 shoulder to overhead 70/50

8 burpees over bar

9 toes to bar

10 alt barbell frontrack lunges 70/50

11 handstand push ups

120 double unders

scale 45/30, burpee pull up, pull ups, ring rows, knee raises, hand release push ups, single unders (x2)

#12daysofchristmas

#christmasfun

rpe8

‍

warm up

‍3 sets

30sec on/10sec off

ski/row/bike

sumo squat stretch/handwalk+push up/down dog+seal

‍prehab

‍3 sets

30sec on/10sec off

hollow hold

shoulder taps in push up position

‍conditioning
every 5min x 12

1 )300/250m row

10 swings 24/16

10 burpees over kb

2) 800/600m bike

4 man maker 15/10

40 double unders

3) 300/250m ski

20 sit ups

10 wall balls 9/6

WOD Marathon 2024

Teams of two

WOD 1

amrap 9min


„CindyXXL“


5 pull ups


10 push ups


15 squats


*add 5 reps per round

WOD 2

10 rounds


12/9cal ski


2 wall walks

WOD 3

5000kg benchpress

(m/f 4000kg, f/f 3000kg)

WOD 4


50 double db burpee box step ups 22,5/15

scale 15/10

WOD 5

for time

2000/1800m row

*e90sec 10 synch alt db snatches 22,5/15

scale 15/10

WOD 6

4 rounds


for time

20 thruster 40/30

30 sit ups

scale 30/20

WOD 7

21-15-9 reps

deadlifts 100/70


scale 60/40

burpees over bar

*YGIG

WOD 8

amrap 8min

max cal bike

max plate overhead lunges 20/15

*divide as needed

scale 10/5

WOD 9

40-30-20-10 reps


for time

swings 24/16


kb twist 24/16


scale 16/12

WOD 10


10 rounds


YGIG


4 hang power cleans 50/35


4 shoulder overhead 50/35

scale 30/25