WORKOUT
OF THE DAY
29th Januar 2026
MOD3194
RUDER-MARATHON 2026
REGISTRATION CLOSED SAMSTAG 31.01.2026 Start 9:00h Doors Open: 8:30h
REGISTRATION CLOSED SAMSTAG 31.01.2026 Start 9:00h Doors Open: 8:30h
WEIGHTLIFTING
Power Snatch (10-8-6-4-2)
Warm up to 50%
then every 2 Min
10 @ 50%
8 @ 60%
6 @ 70%
4 @ 80%
2 @ 90%
WOD
Metcon (Time)
21-15-9-15-21
Power Snatch
C2B Pull Ups
Time Cap: 12 Minutes
L1: 30/20 kg
L2: 43/20 kg
L3: 50/35 kg
scale C2B to Pull ups
if you have C2B, but those are too much, do 30% C2B and fill up the rest with pull ups.
BRING DEIN TRAINING AUF DAS NÄCHSTE LEVEL
Du hast es bis hierher geschafft. Der nächste Schritt besteht darin, dich für unser kostenloses Try-Out-Training anzumelden.
NEWS
FEEDBACK VON UNSEREN MITGLIEDERN
EAT MEAT AND VEGETABLES, NUTS AND SEEDS, SOME FRUIT, LITTLE STARCH AND NO SUGAR. PRACTICE AND TRAIN MAJOR LIFTS: DEADLIFT, CLEAN, SQUAT, PRESSES, CLEAN AND JERK, AND SNATCH. SIMILARLY, MASTER THE BASICS OF GYMNASTICS: PULL-UPS, DIPS, ROPE CLIMB, PUSH-UPS, SIT-UPS, PRESSES TO HANDSTAND, PIROUETTES, FLIPS, SPLITS, AND HOLDS. BIKE, RUN, SWIM, ROW, ETC. HARD AND FAST. FIVE OR SIX DAYS PER WEEK, MIX THESE ELEMENTS IN AS MANY COMBINATIONS AND PATTERNS AS CREATIVITY WILL ALLOW. ROUTINE IS THE ENEMY. KEEP WORKOUTS SHORT AND INTENSE. REGULARLY LEARN AND PLAY NEW SPORTS.
Besuche uns
CrossFit Salzburg
Rottfeld 9A
5020 Salzburg
