WOD in the past

DAILYSWEAT


For Quality
6 Rounds
3:00 Row/Ski Erg
20 Box Stepups
15 Kettlebell Sumo Deadlift High Pulls (24/16)
10 Ring Rows


Sweat: 16/8
Train: 20/12
Compete: 24/16"

TEAMWORKOUT

In Teams of 2

AMRAP 35
60 Ring Pushups
120 Wallballs
240 Doubleunders


Sweat: 14/8; 480 Single Unders; Floor Push Ups
Train: 180 Double Unders
Compete: 20/14

1.Power Clean
EMOM x 10
1 Power Clean
*start at 50-55% and build to 90-95% of 1 RM


2.Conditioning
3 Rounds
18 Abmat Situps
12 Deadlifts

directly into

5 Rounds
18 Abmat Situps
24 Kettlebell Swings


Sweat: 60/30; 16/8
Train: 80/50; 20/12
Compete: 100/70; 24/16

1.Skill / Toes to Bar
6 x 20 Sec. On / 10 Off
Hollow Hold
Arch Hold
-into-
EMOM x 10
Beginner:
4–8 Kipping Knee / Leg Raises (Kontrolle vor Höhe)
Fortgeschritten:
4-8 Kipping Toes to Bar

Ziel: Rhythmus halten, Kip aus der Schulter, Beine folgen



2.Conditioning
AMRAP 9 minutes
8 Front Squats
12/9 Ctb Pullups
15/12 Cal Row

- Rest 1:30 -

AMRAP 9 minutes
8 Front Squats
12/9 Ctb Pullups
12/9 Cal Bike


Sweat: 30/20; Banded Pull Ups or Ring Rows
Train: 45/30; Pull Ups
Compete: 60/40



"

"
1.Upper Body Push
Every 2 min x 5
Beginner: 10-15 sec Ring/Box Support + 8 Bench Dips
Intermediate: 2-5 Strict Ring Dips
Advanced: 5 Weighted Ring Dips OR 1 RMU + 3 Ring Dips



2.Conditioning
8 x 1:00 On / 1:00 Off
12 unbr. Push Press
6 Box Jumps (30/24)
Max Bike ME





Sweat: 20/10
Train: 30/20
Compete; 40/30"

"
1.Conditioning
For Time
2 Rounds
12 Burpees
24 Db Snatches

Directly into

1200m Run

Directly into

2 Rounds
12 Burpees
24 Db Snatches


Sweat: 15/10; 1000 Meter Run
Train: 17,5/12,5
Compete: 22,5/15



2.Accessory
3 Sets For Quality
12 Single Leg Db RDLs ea/s
12 SL Banded Hamstring Curls ea/s"

"
1.Upper Body Pull
Every 2 min x 5
5 WtD Pullups building
+
10 sec Static Banded CtB Hold
Building

Beginner: 5 Banded Pull Ups + 10 Sec. Chin Over Bar Hold

2.Conditioning
AMRAP 15
3-6-9-12-15...etc
Hang Power Cleans
Jumping CtB Pullups x 2


Sweat: 30/20: Ring Rows
Train: 45/30; Jumping Pull Ups
Compete: 60/40"

TEAMWORKOUT

In Teams of 2

For Time
80 HSPU
120 Thrusters
160 Knees-to-Elbows
200 Box Stepups (24"/20")


Sweat: 30/20; Knee to Hips;
Train: 37,5/27,5; Knee to Chest;
Compete: 45/35

1.Deadlift
On the 2:00 x 6
4 Deadlifts
*start at 50% and build to 75-80% of 1 RM



2.Conditioning
AMRAP 8
2,2,4,4,6,6 ....
Alt. Dumbell Snatch
Cal. Ski Erg

- Rest 1 Minute -

AMRAP 8
10 Alt Dumbell Hang Snatch
1 Hill Run


Sweat: 15/10
Train: 17,5/12,5
Compete: 22,5/15

1.Skill Part / Pull Up
EMOM x 2
10 Kip Swings
*Focus on Hollow Body Possition
-into-
EMOM x 13
Beginner: 1-3 Strict Pull Up
*Work on Upper Body Strength
Advanced: 3-5 Kipping Pull Ups or Butterfly Technique



2.Conditioning
For Time
18-15-12-9-6-3
Chest to Bar Pullups
Box Jump Over (30"/24")



Sweat: Banded Pull Ups / Ring Rows; Box Height (24"/20")
Train: Pull Ups
Compete:

BENCHMARKWORKOUT


“DORK”
6 Rounds for Time
60 Double-Unders
30 Kettlebell Swings
15 Burpees

Sweat: 16/8; 120 Single Unders
Train: 20/12; 40 Double Unders
Comepte: 24/16



2.Accessory
3 Sets for Quality
10 Dumbell Chest Flys
10 Banded Hamstring Curls
20-30 Sec. Arch Hold

1.Front Squat
On the 1:45 x 6
6-5-4-3-2-1 Front Squats
*start at 50-60% and build to 90% of 1 RM



2.Conditioning
On the 1:30 x 12 Intervals
1: X Calories Row
2: 15 Front Squat
3: X Toes to Bar



Sweat: 19/14 Cal.; 40/20; 20 Knee / Straight Leg Raises
Train: 22/17 Cal.; 55/35; 15 Toes to Bar
Compete: 25/20 Cal. ; 70/50; 20 Toes to Bar

1.Hang Clean and Jerk
On the 2:00 x 6
1 Hang Power Clean + 2 Shoulder to Overhead
*start at 50% and build to 80-85% of 1 RM S2OH



2.Conditioning
For Time
5-10-15-20
Hang Power Cleans
1 Hill Run
Shoulder to Overhead
1 Hill Run


Sweat: 30/20
Train: 45/30
Compete: 60/40

DAILYSWEAT

AMRAP 35
15 Pushups
20 Alt. Jumping Lunges
15 Tuck Ups
20 Doubble Kettlebell Deadlift
15 Glute Bridge


Sweat: 16/8
Train: 20/12
Compete: 24/16

TEAMWORKOUT

In Teams of 2

For Time
66-54-42-30-18
Power Snatch
Overhead Squats

*After each Round 30 Jumping CtB Pullups



Sweat: 20/15
Train: 35/25; Jumping Pull Ups
Compete: 50/35

1.Conditioning
For Time
600m Run
25 Burpees to target
60 Toes to Bar
25 Burpees to target
600m Run


Sweat: 400 Meter Run
Train: 45 Toes to Bar
Compete:


2.Accessory
4 Sets for Quality
10 Banded Triceps Extensions
10/10 Kettlebell Side Bends
5/5 Suitcase Kettlebell Calf Raises

- Rest 1 Minute -

"

1.Skill Part / Handstand Push Up
Every 2 Minutes for 6 Rounds (12 Min)
Level 1 – Anfänger
Pike Push-ups auf Box (Füße auf Box, Hände am Boden, Po hoch, Kopf Richtung Boden).
Alternative: Strict Push-ups mit Schulterfokus.
Level 2 – Fortgeschritten
Handstand Hold an der Wand (10–20 Sek.)
Negatives: kontrolliert vom Handstand langsam bis zum Boden ablassen (3–5 Sek. Tempo).
Level 3 – Erfahren
Strikte HSPU an der Wand (2–5 Wiederholungen pro Runde).
Kipping HSPU für mehr Volumen (nur wenn die Technik sitzt).



2.Conditioning
10 rounds for Time:
10 Alt. Front Rack Reverse Lunges
35 Doubleunders


Sweat: 30/20; 70 Single Unders
Train: 35/25; 20 Double Unders
Comepte: 40/30

"

"


1.Conditioning
On the 12:00 x 2
For Time:
3k/2k Row


AMRAP 12
12 Russian KbS
15 Abmat Situps


Sweat: 16/12; 2.5k / 1.5k Row
Train: 24/16
Compete: 32/24



2.Accesorry
4 Sets For Quality
30 sec Russian Twists
30 sec Plank Ups
30 sec /Side Plank Lifts "

"1.Push Press
On the 1:15 x 8
1 Push Presses
*start at 50-60% and build to a Daily Max


2.Conditioning
For Max Calories
On the 2:00 x 4 Intervals
12 Push Press
Max Cal. Bike

- Rest 2:00 after 4 Intervals -

On the 2:00 x 4 Intervals
15 Push Ups
Max Cal. Ski Erg


Sweat: 20/10
Train: 30/20
Compete: 40/30

"1.Deadlifts
On the 1:45 x 8
3 Deadlifts
*start at 50% and build to 80% of 1 RM


2.Conditioning
Score is Slowest interval
2 Rounds
7 Deadlifts
9 Burpee Box Jumps (24""/20"")

- Rest 1:00 -

Repeat 3x


Sweat: 50/30
Train: 75/50
Compete: 100/70"

DAILYSWEAT


Every 6 Minutes x 6
8 Handstand Push Ups
12 Doubble Dumbell Box Step Overs (24"/20")
8 Strict Pull Ups
400 Meter Run


Sweat: 15/10; Pike Push Up / Z-Press; Banded PU / Ring Row
Train: 17,5/12,5
Compete: 22,5/15

TEAMWORKOUT

In Teams of 3

For 2 Scores
A) AMRAP 10
120 Double Unders
60 Hang Power Cleans


- Rest 1:00 -


B) AMRAP 10
Max Cal Bike

- Rest 1:00 -

x 2


Sweat: 30/20; 240 Single Unders
Train: 35/25; 90 Double Unders
Compete: 40/30

The Impossible Mile

1.Skill Part / Double Unders
EMOM x 2
20 Penguin Claps
*Focus on getting the Rhythm
EMOM x 10
20-30 Sec. Double Under Practice



2.Conditioning
17 Minutes
20-16-12-8-4-20-16 etc.
Box Jump Overs (24""/20"")
Russian KB Swings
50 Meter Suitcase Carry



Sweat: 16/12
Train: 24/16
Compete: 32/24