WORKOUT WOCHENPLAN
Montag
Kein WOD verfügbar
Dienstag
Kein WOD verfügbar
Mittwoch
Kein WOD verfügbar
Donnerstag
MOD3301
Weightlifting
Power Clean Complex (1-1-1-1-1-1 every 1:30)
1 Clean Pull
1 Hang Power Clean
1 Power Clean
@ 30,40,50,60,70,80%
WOD
Metcon (Time)
For Time:
12-9-6-3 Clean & Jerk
24-18-12-6 Box Jumps 60/50cm
Time Cap: 15 Min.
L1: 43/30 kg
L2: 61/43 kg
L3: 70/50 kg
Gymnastics
PU / C2B / BMU / RMU (Part 1/4) (AMRAP - Rounds & Reps)
Warm Up:
3 rounds
10 banded Lat Pull
10 Superman Extension
Technique:
Kip Swing
Bewegungsablauf Kipping PU
Kipping Pullups / Butterfly / C2B / BMU / RMU
Strength:
EMOM5
1-3 negative PU
6 rounds every 01:30 min
8-12 supported PU
8-12 DB Bench Press
Mobility
Freitag
MOD3302
GAMEDAY
Warm-up
Posterior Chain, Rowing Technique.
Specific Warm Up:
3 rounds
- 30 sec @ target 5K pace
- 30 sec easy
- 20 sec faster than 5K pace
- 40 sec easy
Then:
3 × 10 hard strokes, with ~30 sec very easy rowing between.
Predict your 5k (rule of thumb → Paul's Law:
For every doubling of distance, your 500m split becomes about 5 sec. slower
F.e.: Your 2k pace is 2:00 / 500m
2k → 4k = 2:05 /500m
👉 Estimated 5K pace ≈ 2:06–2:07 / 500 m
2:06 pace × 10 × 500 m = ~21:00 for 5K.
5k Row (Time)
Max Effort 5k Row
Time Cap: 25 Minutes
Lifting weights
Back Squat (3-3-3-3-3-3-3)
every 2 Min:
10 @ empty bar
8 @ 40%
6 @ 55%
4 @ 65%
3 @ 75%
2 @ 80%
1 @ 85%
Then, 7x3 @ 80-85% every 2:30
Auxiliary Legs
Metcon (Checkmark)
EMOM x 20:
1: 8 Romanian Deadlift @ RPE 7-8
2: Rest
3: 10-12 Bulgarian Split Squats right
4: 10-12 Bulgarian Split Squat left
5: Rest
CORE FINISHER
Metcon (Checkmark)
3x 1 Min weighted Plank hold. 30 sec rest in between.
Samstag
MOD3303
BOOT CAMP
Sonntag
Kein WOD verfügbar
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.
Besuche uns
CrossFit Salzburg
Rottfeld 9A
5020 Salzburg
