WORKOUT WOCHENPLAN
Montag
MOD3298
CORE STRENGTH
40 Sec ON 20 Sec OFF x 9
- Wall Sit
- Deadhang
CONDITIONING
Metcon (Time)
1000/750m ROW
directly into:
3 rounds of:
21 Front Squats
15 lat. Burpee over Bar
9 C2B
Time Cap: 20 min
L1: 30/20kg
L2: 43/30kg
L3: 61/43kg
Dienstag
MOD3299
STRENGTH
Overhead Squat (10-8-6-4-2 every 2 Min.)
10 @ 50%
8 @ 60%
6 @ 70%
4 @ 80%
2 @ 90%
WOD
Metcon (AMRAP - Rounds & Reps)
AMRAP 15 Minutes
255m RUN
15 Wallballs
155m RUN
15 T2B
Weightlifting
3 Position Snatch (every 1:30 x 5)
Pockets, Knees, Floor;
@ 65-75%
1: 65%
2: 67%
3: 70%
4: 72%
5: 75%
Hang Snatch Complex (every 2 Min x 5)
1 Hang Squat Snatch
1 Low-Hang Squat Snatch
1 Low-Hang Squat Snatch
@ 75-85%
1: 75%
2: 77%
3: 80%
4: 82%
5: 85%
Squat Snatch (every 2 Min x 5)
@ 85-95%
1: 85%
2: 87%
3: 90%
4: 92%
5: 95%
Snatch Pull (every 1:30 x 5)
2 reps @ 95-100%.
Mittwoch
MOD3300
ENGINE BUILDING
Metcon (8 Rounds for reps)
4 Rounds:
2 Min ON 2 Min OFF
alternate between A & B
A:
20/16 cal BIKE
max. D-Ball over Shoulder
B:
20/16 cal ROW
max. Kettlebell Swings
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
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