WORKOUT
OF THE DAY
27th Januar 2026
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.
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
