WORKOUT WOCHENPLAN

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

Montag

MOD3168

HOLIDAY OPENING HOURS
24.12. 9:00h Kurs “12 Days of Christmas 2025”
25.12. Closed Enjoy Family Time
26.12. 9:00h Kurs
27.12. Regular Hours
29.12. Regular Hours
30.12. Regular Hours
31.12. 9:00h Kurs HAPPY NEW YEAR WOD
01.01. Closed
02.01. Regular Hours
03.01. Regular Hours
05.01. Regular Hours
06.01. 9:00h Kurs
Wir wünschen Frohe Weihnachten und ein FITTES neues Jahr 2026.
Deine Coaches

CORE STRENGTH

3 Rounds, 40 sec. ON, 20 sec. OFF

Plank
Side Plank right
Side Plank left

CONDITIONING

Metcon (Time)

In Teams of 2, 4 Rounds for time:

40 Pull Ups

30 sychro Burpees

20 Squat Cleans

Time Cap: 25 Minutes

L1: 50/35 kg

L2: 70/50 kg

L3: 100/70 kg

Dienstag

MOD3169

STRENGTH

Thruster (10-8-6-4-2 climbing every 2 Min.)

WOD

Call On Me (Time)

For Time with a running clock:
21-15-9
Push Press
Front Squat

Rest 3 Min.

9-12-15
Thrusters
TTB

Time Cap: 15 Min.

weights:
L1: 30/17kg
L2-L3: 43/30kg

Scale weights and movements as needed.

Weightlifting

Power Clean, Squat Clean, Jerk (Weight)

1 PC, 1 SC, 1 Jerk @ 60% across every 2 Minutes x3

Clean and Jerk (every 2 Min. x 7)

Set 1-5 @ 65-75%

Set 6-7 @ 75-85%

Clean and Jerk (Weight)

Set 1-3 @ 85-90%

Set 4-5 @ 90-95%

Clean Pull (3x3 @ 120%)