WORKOUT WOCHENPLAN

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

Montag

Kein WOD verfügbar

Dienstag

Kein WOD verfügbar

Mittwoch

MOD3170

SAVE THE DATE
Samstag 30.05.2026
“MURPH”

ENGINE BUILDING

Metcon (AMRAP - Rounds and Reps)

In teams of 3, AMRAP 32 Minutes:

63 cal BIKE

45 C2B

27 D-Ball over Shoulder AHAP

Donnerstag

MOD3171

SAVE THE DATE
Samstag 30.05.2026
“MURPH”

Weightlifting

Clean and Jerk (12 Minutes to establish a heavy rep for today)

WOD

Metcon (Time)

For Time:

30-20-10

Power Snatch

Box Jumps

Directly into

30-20-10

Power Clean

lateral Burpee over Bar

Time Cap: 20 Minutes

L1: 30/20 kg

L2-3: 43/30 kg

Gymnastics

T2B (Checkmark)

Warm Up: Tabata
- Seated Single Leg / Double Leg Compression
- Superman Hold
Technique:
- Kip Swing
- Banded Lat Pull Downs
- Hanging Knee Raises / Leg Raises
- T2B
Strength:
- 8 rounds / 01:30 min
- 8-10 weighted HKR
- 8-10 Bench Press
Mobility

Egal ob RX Athlete oder Beginner - Gymnastics ist für JEDES Fitnesslevel geeignet! 🙂

Der Kurs findet auch bei -1- Teilnehmer statt!

Freitag

MOD3172

GAMEDAY

Rene (Time)

7 rounds for time of:
400m Run
21 Walking Lunges
15 Pull-Ups
9 Burpees

*If you have a 20-lb. weight vest or body armor, wear it.
Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013
https://www.crossfit.com/workout/2015/08/14#/comments

Time Cap: 30 Minutes