WORKOUT
OF THE DAY
27th März 2026
MOD3153
SAVE THE DATE
Samstag 30.05.2026
“MURPH”
Samstag 30.05.2026
“MURPH”
GAMEDAY
yes its friday, but lets celebrate Prison Thrusday 🙂
PRISON THURSDAY
„PRISON THURSDAY"
5 Rounds OTM (35 MIN.)
-10 Bench Press ahap (60-70%)
-10 Strict Ring Rows feet on box.
-10 Barbell curls ahap
-10 Skull Crushers KB ahap.
-10 alt. DB Hammer curls ahap (10l+10r)
-Max Reps strict dips.
-Rest
5 Rounds OTM (35 MIN.)
-10 Bench Press ahap (60-70%)
-10 Strict Ring Rows feet on box.
-10 Barbell curls ahap
-10 Skull Crushers KB ahap.
-10 alt. DB Hammer curls ahap (10l+10r)
-Max Reps strict dips.
-Rest
Front Squat (1 set every 3 min.
6 sets in total - pyramid
- 5 reps @ 70%
- 3 reps @ 80%
- 1 rep @ 90%
- 1 rep @ 95%
- 3 reps @ 85%
- 5 reps @ 75%
)
Score: All rounds
Warm up:
- general warm up
- movement prep/mobility
- barbell specific warm up:
- 10@ empty barbell
- 5 @ 40%
- 3 @ 55%
- 3 @ 65%
Accessory Strength (3 Rounds for reps)
4 rounds of:
- 8/leg bulgarian split squats (heavy)
- 10 RDL (2xDB)
- 30 sec front rack hold
1 round every 4 min
Score 3 weights
Finisher - AMRAP 8 min (AMRAP - Rounds and Reps)
In Team of 2, AMRAP 8 min of
- 11 m Burpee Broad Jumps
- 8 x double DB Thruster
- 10 V-ups
Partner A completes a full round while partner B holds plank the entire time Partner A works.
Then switch.
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
