WORKOUT WOCHENPLAN
Montag
MOD3191
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
core strength
Tabata:
-Hollow hold
-Superman hold
CONDITIONING
Mayhem's Insight (3 Rounds for reps)
3 sets of
30/20 cal Assault Bike
30 Box Jump over
30 Push Ups
30 alt. DB Snatch
30/20 cal ROW
*new set every 12 Min.
Goal: finish between 8-9 minutes.
L1: 15/10 kg 60/50cm
L2-3: 22,5/15 kg 60/50cm
Workout Structure:
this is an individual workout. Obviously we don't have that many bikes, so:
- coaches: just let the clock run up
- team up to teams of 6
- heat 1 starts at Min. 00:00, heat 2 at Min. 02:00, heat 3 at min 04:00 etc. depending on how many heats we need we keep up doing this
- after that you just follow along the movements, BUT make sure non of these movements takes you longer that 2 min. be able to finish the bike at the latest by 1:45 so that the next person can hop on to it
- if we have f.e. 6 heats, heat number one starts at minute 12 again, heat 2 at min 14 etc…
- score: 3 rounds, each round for time.
Dienstag
MOD3192
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
STRENGTH
Bench Press (5x5 @ 80-85%)
every 2 Min.
WOD
Metcon (AMRAP - Rounds and Reps)
AMRAP 16
4 T2B
4 DB Floor Press
4 DB Renegate Row
8 T2B
8 DB Floor Press
8 DB Renegate Row
12 T2B
12 DB Floor Press
12 DB Renegate Row
…
L1: 15/10 kg
L2-3: 22,5/15 kg
WEIGHTLIFTING
FOOTWORK DRILL SPLIT JERK (5x10 every 1:30)
This drill is done without a bar.
Footwork only.
Footwork only.
Tall Jerk (5x5 every 1:30 @ approx. 30% across)
Holding the bar at hairline.
quickly drop into a receiving split.
Elbows in line!
quickly drop into a receiving split.
Elbows in line!
Behind The Neck Jerk (5x5 every 1:30, climbing)
Split Jerk (6x2 every 1:30)
Set 1 @ 50%
Set 2 @ 55%
Set 3 @ 60%
Set 4 @ 65%
Set 5,6 @ 70%
Clean and Jerk (1-1-1-1 climbing every 2 Min.)
4 attempts climbing
this is not a max attempt!
simply get 4 heavy and excellent reps in.
Mittwoch
Kein WOD verfügbar
Donnerstag
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.
Freitag
Kein WOD verfügbar
Samstag
KURS - Sat, Jan 31
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
MARATHON ROW
MARATHON ROW (Time)
ROW 42,195m
Marathon Row Team of 2 (Time)
In teams of 2
Row a Marathon!
Marathon Row Team of 3 (Time)
In teams of 3
Row a Marathon!
Sonntag
Kein WOD verfügbar
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CrossFit Salzburg
Rottfeld 9A
5020 Salzburg
