WORKOUT
OF THE DAY
16th März 2026
MOD3143
CORE STRENGTH
40 sec. ON 20 sec. OFF x 12
- Plate Sit Ups (you choose weight)
- Russian Twist (take plate)
- Hollow Hold
CONDITIONING
Metcon (3 Rounds for reps)
AMRAP 4 Min
21/18 cal ROW
21 Burpee 2 Plate (10kg)
max Wallballs
AMRAP 4 Min
15/12 cal ROW
15 Burpee 2 Plate (10kg)
max Wallballs
AMRAP 4 Min
9/7 cal ROW
9 Burpee 2 Plate (10kg)
max Wallballs
L1: 14/8 lbs
L2-3: 20/14 lbs
no rest between AMRAPS
if class is packed, make up 2 heats, heat 2 starts 2 Min after heat 1
if we run out of WB spots, take spots at the blue wall
score: reps Wallballs for 3 rounds.
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
