WORKOUT WOCHENPLAN
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Freitag
MOD3153
SAVE THE DATE
Samstag 30.05.2026
“MURPH”
Samstag 30.05.2026
“MURPH”
GAMEDAY
yes its friday, but lets celebrate Prison Thrusday 🙂
PRISON THURSDAY
„PRISON THURSDAY"
5 Rounds OTM (35 MIN.)
-10 Bench Press ahap (60-70%)
-10 Strict Ring Rows feet on box.
-10 Barbell curls ahap
-10 Skull Crushers KB ahap.
-10 alt. DB Hammer curls ahap (10l+10r)
-Max Reps strict dips.
-Rest
5 Rounds OTM (35 MIN.)
-10 Bench Press ahap (60-70%)
-10 Strict Ring Rows feet on box.
-10 Barbell curls ahap
-10 Skull Crushers KB ahap.
-10 alt. DB Hammer curls ahap (10l+10r)
-Max Reps strict dips.
-Rest
Front Squat (1 set every 3 min.
6 sets in total - pyramid
- 5 reps @ 70%
- 3 reps @ 80%
- 1 rep @ 90%
- 1 rep @ 95%
- 3 reps @ 85%
- 5 reps @ 75%
)
Score: All rounds
Warm up:
- general warm up
- movement prep/mobility
- barbell specific warm up:
- 10@ empty barbell
- 5 @ 40%
- 3 @ 55%
- 3 @ 65%
Accessory Strength (3 Rounds for reps)
4 rounds of:
- 8/leg bulgarian split squats (heavy)
- 10 RDL (2xDB)
- 30 sec front rack hold
1 round every 4 min
Score 3 weights
Finisher - AMRAP 8 min (AMRAP - Rounds and Reps)
In Team of 2, AMRAP 8 min of
- 11 m Burpee Broad Jumps
- 8 x double DB Thruster
- 10 V-ups
Partner A completes a full round while partner B holds plank the entire time Partner A works.
Then switch.
Samstag
MOD3154
SAVE THE DATE
Samstag 30.05.2026
“MURPH”
Samstag 30.05.2026
“MURPH”
GAMEDAY
Sonntag
Kein WOD verfügbar
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CrossFit Salzburg
Rottfeld 9A
5020 Salzburg
