WORKOUT WOCHENPLAN

Don’t stop when you are tired, stop when you are done

Montag

MOD3168

SAVE THE DATE
Samstag 30.05.2026
“MURPH”

CORE STRENGTH

Tabata: alt. V-Ups

Rest 1 Min.

Tabata: V-Ups (scale to Tuck ups)

CONDITIONING

Metcon (Time)

For Time:

24-21-18-15-12-9-6-3

T2B

Wallballs

L1: 14/8 lbs

L2-3: 20/14 lbs

Dienstag

MOD3169

SAVE THE DATE
Samstag 30.05.2026
“MURPH”

STRENGTH

Push Press (every 1:45)

1x4 @ 85%

2x2 @ 90%

4x1 @ 95%

WOD

Metcon (Time)

For Time:

1000/800m ROW

80 DB S2OH (partition anyhow)

80 Deadlift

1000/800m ROW

Time Cap: 20 Minutes

L1: 1x 15/10 kg ; 43/30 kg

L2-3: 1x 22,5/15 kg ; 61/43 kg

Weightlifting

Warm-up

3 rounds @ empty bar:

5 Muscle Snatch

5 OHS

5 Snatch Grip Push Press

5 Snatch High Pull

3 Tall Snatch

Snatch Complex A (4 Rounds for reps)

4 sets @ 40-60%

1 Snatch Pull

1 Hang Squat Snatch

1 OHS (2 sec. pause in bottom position)

every 1:30

Snatch Complex B (4 Rounds for reps)

4 sets @ 55-70%

1 Hang Power Snatch

1 Squat Snatch

1 Snatch Balance

every 2 Minutes

Squat Snatch (every 1:30)

1 @ 60%

1 @ 70%

1 @ 75%

1 @ 80%

Squat Snatch (every 2 Min.)

6 x 1 @ 80-85%

Mittwoch

MOD3170

SAVE THE DATE
Samstag 30.05.2026
“MURPH”

ENGINE BUILDING

Metcon (AMRAP - Rounds and Reps)

In teams of 3, AMRAP 32 Minutes:

63 cal BIKE

45 C2B

27 D-Ball over Shoulder AHAP

Donnerstag

MOD3171

SAVE THE DATE
Samstag 30.05.2026
“MURPH”

Weightlifting

Clean and Jerk (12 Minutes to establish a heavy rep for today)

WOD

Metcon (Time)

For Time:

30-20-10

Power Snatch

Box Jumps

Directly into

30-20-10

Power Clean

lateral Burpee over Bar

Time Cap: 20 Minutes

L1: 30/20 kg

L2-3: 43/30 kg

Gymnastics

T2B (Checkmark)

Warm Up: Tabata
- Seated Single Leg / Double Leg Compression
- Superman Hold
Technique:
- Kip Swing
- Banded Lat Pull Downs
- Hanging Knee Raises / Leg Raises
- T2B
Strength:
- 8 rounds / 01:30 min
- 8-10 weighted HKR
- 8-10 Bench Press
Mobility

Egal ob RX Athlete oder Beginner - Gymnastics ist für JEDES Fitnesslevel geeignet! 🙂

Der Kurs findet auch bei -1- Teilnehmer statt!

Freitag

MOD3172

GAMEDAY

Rene (Time)

7 rounds for time of:
400m Run
21 Walking Lunges
15 Pull-Ups
9 Burpees

*If you have a 20-lb. weight vest or body armor, wear it.
Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013
https://www.crossfit.com/workout/2015/08/14#/comments

Time Cap: 30 Minutes