WORKOUT WOCHENPLAN

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

Montag

MOD3185

RUDER-MARATHON 2026    SAMSTAG 31.01.2026     Start 9:00h    Doors Open: 8:30h
Dauer ca.2,5-3h (hängt von dirab)    Kategorien:
Individual
In teams of 2
In teams of 3

Registrierung ist geöffnet.    WICHTIG!
Wenn ihr im Team startet egal 2er oder 3er Team, ernennt einen Teamkapitän.
Der Teamkapitän meldet sich stellvertretend für das gesamte Team an.
Jeder Platz repräsentiert also ein Rudergerät!

Sollte das Event ausgebucht sein , melde dich bitte für die Warteliste an.
Wir versuchen unser bestes noch mehr Rudergeräte zu besorgen.
In diesem Fall wirst du per Email benachrichtigt. “First Come First Serve” Basis
Sollte jemand sein eigenesRudergerät mitbringen braucht er sich nicht anzumelden, komm einfach zum Event.
Wir freuen uns auf deinen Schweiss ; )

CORE STRENGTH

EMOM x 10:

odd: 3-5 Windshield Vipers

even: 3-5 Hollow to Superman transition

CONDITIONING

Metcon (AMRAP - Rounds and Reps)

AMRAP 16 Minutes:

30 Air Squats

12 alt. DB Snatch

2 BMU*

*add 2 BMU each round.

L1: 15/10 kg

L2: 22,5/15 kg

L3: 30/22,5 kg

Dienstag

MOD3186

STRENGTH

Push Jerk (10-8-6-4-2 every 2 Min.)

10 @ 50%

8 @ 60%

6 @ 70%

4 @ 80%

2 @ 90%

WOD

Metcon (AMRAP - Rounds and Reps)

AMRAP 12 Minutes:

3 DB Hang Cleans

3 DB S2OH

3 DB Front Squats

6 DB Hang Cleans

6 DB S2OH

6 DB Front Squats

9 DB Hang Cleans

9 DB S2OH

9 DB Front Squats

…

(use 2 DB)

L1: 15/10 kg

L2: 22,5/15 kg

Weightlifting

Tall Snatch (6x4 every 1:30)

30-40-45-50-55-60%

Hang Snatch (5x3 every 2 Min.)

singles opt.

Set 1&2 @ 67%

Set 3&4 @ 72%

Set 5 @ 77%

2 Position Snatch (6x2 every 2 Min)

Hang + Floor.
All Lifts are Squat Snatches.
Beginners Power Snatch plus OHS is fine.

Set 1&2 @ 77%

Set 3&4 @ 82%

Set 5&6 @ 85%

Snatch High Pull (5x3 @ 100% every 1:30)

Mittwoch

MOD3187

ENGINE BUILDING

Metcon (AMRAP - Rounds and Reps)

AMRAP 30 Minutes:

21-15-9

Wallballs

Burpee over Rower

cal. Row

Partners alternate through movements.

1 Round is finished after 21-15-9

Donnerstag

MOD3188

Weightlifting

Clean and Jerk (5-4-3-2-1-1 every 2 Min)

5 @ 50%

4 @ 60%

3 @ 70%

2 @ 80%

1 @ 90%

1 @ 95%

Metcon (Time)

50-40-30-20-10

Double Unders

Sit Ups

10-8-6-4-2

Clean & Jerk

Time Cap: 15 Minutes

L1: 43/30 kg

L2: 61/43 kg

L3: 70/50 kg

Freitag

MOD3189

GAMEDAY

LIFT OFF.

Thruster (every 1:30 x 10)

5 @ 30%

5 @ 40%

3 @ 50%

3 @ 60%

2 @ 70%

2 @ 75%

1 @ 80%

1 @ 85%

1 @ 90%

1 @ 95-100%

WOD

CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP - Reps)

Complete AMRAP in 7 minutes of:

3 Thrusters, 100#/ 65#
3 Chest-To-Bar Pull-ups
6 Thrusters, 100#/ 65#
6 Chest-To-Bar Pull-ups
9 Thrusters, 100#/ 65#
9 Chest-To-Bar Pull-ups
12 Thrusters, 100#/ 65#
12 Chest-To-Bar Pull-ups
15 Thrusters, 100#/ 65#
15 Chest-To-Bar Pull-ups
18 Thrusters, 100#/ 65#
18 Chest-To-Bar Pull-ups
21 Thrusters, 100#/ 65#
21 Chest-To-Bar Pull-ups

This is a timed workout. If you complete the round of 18,
go on to 21. If you complete 21, go on to 24, etc.

Crossfit Games Open 18.5 Scaled (Ages 16-54) (AMRAP - Reps)

Complete as many reps as possible in 7 minutes of:

3 thrusters 65/45 lb
3 jumping chin-over-bar pull-ups
6 thrusters 65/45 lb
6 jumping chin-over-bar pull-ups
9 thrusters 65/45 lb
9 jumping chin-over-bar pull-ups
12 thrusters 65/45 lb
12 jumping chin-over-bar pull-ups
15 thrusters 65/45 lb
15 jumping chin-over-bar pull-ups
18 thrusters 65/45 lb
18 jumping chin-over-bar pull-ups

This is a timed workout. If you complete the round of 18,
go on to 21. If you complete 21, go on to 24, etc.

Crossfit Games Open 18.5 Masters (55+) (AMRAP - Reps)

Complete as many reps as possible in 7 minutes of:

3 thrusters 65/45 lb
3 chin-over-bar pull-ups
6 thrusters 65/45 lb
6 chin-over-bar pull-ups
9 thrusters 65/45 lb
9 chin-over-bar pull-ups
12 thrusters 65/45 lb
12 chin-over-bar pull-ups
15 thrusters 65/45 lb
15 chin-over-bar pull-ups
18 thrusters 65/45 lb
18 chin-over-bar pull-ups

This is a timed workout. If you complete the round of 18,
go on to 21. If you complete 21, go on to 24, etc.