WORKOUT WOCHENPLAN

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

Montag

MOD3179

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

OTM x 10:

odd: 30 sec. HS hold
even: 20 sec. L-Sit on KB

CONDITIONING

OTM-Party (AMRAP - Reps)

OTM x 10:

odd: 40 sec. of HSPU

even: 40 sec. of DU

Rest 5 Minutes

OTM x 10:

odd: 40 sec. of T2B

even: 40 sec. of SDLHP

L1: 16/12 kg

L2: 24/16 kg

L3: 32/24 kg

Scale HSPU as needed: ROM, Pike, Hand Release Push Ups

This is a good workout to work on your skills!

Score: all the reps.

Dienstag

MOD3180

STRENGTH

Back Squat (10-8-6)

Warm up to starting weight (10 min)

then, every 3 Min:

10 @ 70%

8 @ 75%

6 @ 80%

WOD

Metcon (Time)

For Time:

21 lat. Burpee over Bar

15 Power Clean

9 Front Squats

9 lat. Burpee over Bar

21 Power Clean

15 Front Squats

15 lat. Burpee over Bar

9 Power Clean

21 Front Squats

Time Cap: 12 Minutes

Weight: 40% of 1 RM Power Clean.

Weightlifting

Tall Clean (6x4 every 1:30)

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

Each lift is a Squat Clean & Jerk

Hang Clean (6x3 every 1:30)

Set 1 & 2 @ 67%

Set 3 & 4 @ 72%

Set 5 & 6 @ 77%

Squat Clean & Jerk.

2 Position Clean (6x2 every 2 Min.)

Hang + Floor

Set 1 & 2 @ 76%

Set 3 & 4 @ 81%

Set 5 & 6 @ 86%

Squat + final Jerk.

Clean Pull (5x3 @ 120% every 1:30)

heels down.

Mittwoch

MOD3181

ENGINE BUILDING

Metcon (AMRAP - Rounds and Reps)

In Teams of 2, AMRAP 30 Minutes:

1600/1200m ROW

6 Rounds of Cindy

1Round of Cindy = 5 Pull Ups, 10 Push Ups, 15 Air Squats

Donnerstag

MOD3182

Weightlifting

Squat Snatch (5-4-3-2-1-1 every 2 Min.)

5 @ 50%

4 @ 60%

3 @ 70%

2 @ 80%

1 @ 90%

1 @ 95%

WOD

Metcon (AMRAP - Reps)

OTM x 12:

odd: 5 Squat Snatch @ 70%

even: 1-5 Muscle Ups (Ring or Bar)

scale muscle ups to your hardest pulling progression.

Score: only even minutes.

Gymnastics

PU / C2B / BMU / RMU (AMRAP - Rounds and Reps)

Gymnastics for all fitness levels! 🙂

Warm Up: Core + DU
Technique: PU Progression
Strength: Strict PU + Bench Press
Mobility

Freitag

MOD3183

GAMEDAY

Crossfit Games Open 19.1 (Ages 16-54) (AMRAP - Reps)

Complete as many rounds as possible in
15 minutes of:

19 wall-ball shots
19-cal. row

Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target

Crossfit Games Open 19.1 Masters (55+) (AMRAP - Reps)

Complete as many rounds as possible in
15 minutes of:

19 wall-ball shots
19-cal. row

Men throw 20-lb. ball to 9-ft. target
Women throw 10-lb. ball to 9-ft. target

Crossfit Games Open 19.1 Scaled (Ages 16-54) (AMRAP - Reps)

Complete as many rounds as possible in
15 minutes of:

19 wall-ball shots
19-cal. row

Men throw 14-lb. ball to 10-ft. target
Women throw 10-lb. ball to 9-ft. target