WOD in the past

"MURPH"

In Team of 2 or Individual

For Time
1 mile Run (1,6 Kilometer)*
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run (1,6 Kilometer)

Wear a Weight Vest (20/14 lb)

Sweat: Ring Rows or Banded Pull Ups
Train:
Compete:

Partition Options for Individuals


Option 1: 20 Runden
5 Pull Ups
10 Push Ups
15 Air Squats

Option 2: 10 Runden
10 Pull Ups
20 Push Ups
30 Air Squats

Option 3: 5 Runden
20 Pull Ups
40 Push Ups
60 Air Squats

1.Power Snatch
Every 30 Seconds x 20 Intervals
1 Power Snatch
@working weight at 80%-85% of 1 RM



2.Conditioning
3 Rounds For Total Reps:
1 Minute Toes to Bar
1 Minute Power Snatches
1 Minute Box Jumps (24"/20")
1 Minute Sumo Deadlift High Pull
1 Minute Rest


Sweat: 14/8; 25/15
Train: 20/14; 30/20
Compete: 20/14; 35/25

1.Barbell Floor Press
On the 2:30 x 5
10-8-6-4-2
*Build in Weight



2.Conditioning
5 Rounds For Time:
20 Single Dumbbell Push Jerk
1 Double KB Farmers Carry (bis zur Schranke)
3 Wall Walks

Sweat: 16/12; 15/10
Train: 24/16; 17,5/12,5
Compete: 32/24; 22,5/15

1.Front Squat
On the 2:00 x 6
2 Front Squats
start at 55-60% and Built to 80-85% of 1 RM


2.Conditioning
For Time:
50 Double Unders,
50 AbMat Sit-ups
18 Dumbbell Front Squats

40 Double Unders,
40 AbMat Sit-ups
15 Dumbbell Front Squats

30 Double Unders,
30 AbMat Sit-ups
12 Dumbbell Front Squats

20 Double Unders,
20 AbMat Sit-ups
9 Dumbbell Front Squats

10 Double Unders,
10 AbMat Sit-ups
6 Dumbbell Front Squats


Sweat: 15/10; Single Unders x2
Train: 17,5/12,5
Comepte: 22,5/15

1.Strict Press
On the 1:30 x 8
2 Strict Press
*start at 50% and built to 80-85% of 1 RM


2.Conditioning
AMRAP 16:
10 Chest to Bar Pull Ups
10 Burpees
200 Meter Run


Sweat: Banded Pull Ups or Ring Rows
Train: Pull Ups
Compete:

1.Clean Complex
On the 2:00 x 6
2 Deadlifts + 2 Hang Power Cleans
*start at 50% and build to 85% of 1 RM Hang P. Clean.


2.Conditioning
5 Rounds:
12 Deadlifts
10/8 Calories Bike or 13/11 Calories Row

Directly Into..

5 Rounds:
9 Hang Power Cleans
10/8 Calories Bike or 13/11 Calories Row

DAILYSWEAT

Every 4:00 x 8 Rounds
6 Handstand Push Ups
12 Double DB Box Step Over
6 Handstand Push Ups
12 Alt. Double DB Lunges

*Tabata: Slowest Round is the Score

Sweat: 15/10; Pike Push Up or Z-Press
Train: 17,5/12,5
Compete: 22,5/15

TEAMWORKOUT

In Teams of 3

AMRAP 30
90/75 Calories Ski Erg
90 Toes to Bar
90 Alt. Dumbbell Snatches
9 Hill Sprints

Sweat: 17,5/12,5; 15/10; Knee Raises
Train: 20/15; 20/15
Compete: 25/17,5; 20/15

1.Back Squat
On the 2:00 x 6
5-3-1-5-3-1
Wave 1: 60-70-80
Wave 2: 70-80-90


2.Conditioning
For Time:
60 Front Squats

*On the Minute [Starting at 0:00]:
5 Burpees


Sweat: 40/25
Train: 55/35
Compete: 70/45

1.Bent Over Row
On the 2:30 x 5
10 Barbell Bent Over Row
-Into-
30 Seconds Deadhang L-Sit or Tuck Hold
*Build in Weight



2.Conditioning
6 Rounds:
21 Kettlebell Swings
15 Box Jumps
9 Strict Pull-ups


Sweat: 16/8; Banded Pull Ups or Ring Row
Train: 20/12
Compete: 24/16

"BENCHMARKWORKOUT

"ADDERALL"

AMRAP 10:
1 Mile Run*
Max Clean and Jerks (W1)

- Rest 3 Minutes -

AMRAP 7:
800 Meter Run
Max Power Snatches (W2)

- Rest 3 Minutes -

AMRAP 4:
400 Meter Run
Max Thrusters (W3)


Sweat: 40/30; 35/25; 30/20
Train: 50/35; 40/30; 30/25
Compete: 60/40; 50/35; 40/30

1.Bench Press
On the 2:00 x 6
5-3-1-5-3-1
Wave 1: 70%-80%-90%
Wave: 75%-85%-95%



2.Conditioning
EMOM 18 (6 Rounds)
Minute 1: 16 Hand Release Push Ups
Minute 2: X Double Unders
Minute 3: X Calorie Bike


Sweat: 80 Single Unders; 11/8 Calories Bike
Train: 40 Double Unders; 13/10 Calories Bike
Compete: 60 Double Unders; 15/12 Calories Bike

PFINGSTSONNTAG

TEAMWORKOUT

In Teams of 3

3 Rounds for Time:
100/75 Calories Ski Erg
*6 Double Kettlebell Farmers Carry*
60 Ring Dips

* 2 Carrys each Person
* Bis zur Schranke


Sweat: 16/12;
Train: 24/16;
Comepte: 32/24;

TEAMWORKOUT

IN TEAMS OF 2

5 Rounds For Time:
10 Power Cleans
20 Front Squats
10 Push Jerks
40 Pull-ups

* Rest 60 Seconds Between Rounds


Sweat: 40/20; Banded Pull Ups or Ring Rows
Train: 50/30
Compete: 60/40

1. Bench Press
On the 2:00 x 6
4 Bench Presses
*Start at 50% and build to 80% of 1 RM


1..Conditioning
For Time
1,000 Meter Run
50/40 Calorie Row or 40/30 Calories Bike
30 Burpee Box Jump (24"/20")


Sweat:
Train:
Compete:

1. Back Rack Lunges
On the 3:00 x 4
12 Alt. Back Rack Lunges
*Build in Weight


2.Conditioning
For Time:
50 Dumbbell Hang Snatches
50 AbMat Sit-ups
50 Alt. Dumbbell Reverse Lunges
50 AbMat Sit-ups
50 Dumbbell Hang Snatches

* 50 Double Unders Between Each Movement


Sweat: 15/19; 100 Single Unders
Train: 17,5/12,5
Compete: 22,5/15

1.Deadlift
On the 1:30 x 7
3 Deadlifts
*Start at 50% and build to 80-85% of 1 RM



2.Conditioning
AMRAP 15
3 Deadlifts
6 Push-ups
9 Air Squats


Sweat: 60/40
Train: 80/55
Compete: 100/70

1.Conditioning
On the 3:00 x 7 Rounds:
400 Meter Run
12 Toes to Bar

* Score Slowest Round


Sweat: 12 Knee Raises
Train: 9 Toes to Bar
Compete:



2.Finisher
3 Rounds
10 Banded Deadbugs
10 Bent Over Reverse Flys
10/10 Single Leg D-Ball Glute Bridges

*Rest 30-45 Sec. Between Round

1.Strict Press
On the 1:30 x 7
2 Strict Presses
*Start at 50-55% and Builf to 85% of 1RM



2.Conditioning
For Time
15-12-9-6-3
Doubble Dumbbell Push Press
Box Jumps (24"/20")
30-24-18-12-6
Laterall Hops

*Over Both Dumbbells



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

TEAMWORKOUT

In Teams of 3

AMRAP 30
15,15,30,30,45,45....
Single Dumbbell Goblet Squats
Calories Echo Bike

*After each Round perform 24 Strict Pull Ups


Sweat: 15/10; Banded Pull Ups or Ring Rows
Train: 20/15;
Compete: 25/20;

TEAMWORKOUT

In Teams of 3

JR
AMRAP 38

Buy In:
1986 Meter Ski Erg

11 Rounds each Athlete
5 Toes To Bar
5 Deadlifts
5 Laterale Barbell Burpees

* I Go You Go

Cash Out:
1986 Meter Ski Erg

Sweat: 60/40; Knee Raises
Train: 80/55
Compete: 100/70

1. Thruster
On the 2:00 x 6 Sets
3 Thruster
*Build in Weight!


2.Conditioning
For Time:
75 Hang Power Snatches

Every 2 Minutes [Starting at 0:00]:
15 Thrusters


Sweat: 25/15
Train: 30/20
Compete: 35/25

TEAMWORKOUT

In Teams of 2

For Time:
500 Double Unders
2000 Meter Run
150 Pull Ups


Sweat: Banded Pull Ups or Ring Rows; 1000 SU
Train: 400 Double Unders
Compete:

BENCHMARKWORKOUT

“HOLLEYMAN”
30 Rounds For Time
5 Wall Ball Shots
3 Handstand Push-Ups
1 Power Clean

*Compared to 19.04.23


Sweat: 50/30; 14/8; Pike Push Ups or Z-Press
Train: 75/50; 20/14
Compete: 100/70; 20/14

1.Bench Press
On the 2:00 x 6
3-2-1-3-2-1
*Wave 1: 75-80-85%
*Wave 2: 80-85-90%


2.Conditioning
2 Rounds:
AMRAP 4
Max Calories Row

- Rest 1 Minute between -

AMRAP 4
2,2,4,4,6,6,8,8....
Push Ups
Box Jump Over (24"/20")


Sweat:
Train:
Compete:

1.Deadlifts
On the 2:30 x 6 Sets:
5 Deadlifts
*start at 50% and build to 80% of 1 RM



2.Conditioning
6 x 1:30 On / 1:30 Off
6 Alt. Single Dumbbell Devil Presses
In Remaining Time Max Calorie Bike


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

DAILYSWEAT

Every 12:00 Minutes x 3 Rounds
20 Pull Ups
30 Alt. Gobelt Lunges
40 Sit Ups
1 Double DB Farmers Carry (Bis zur Schranke)


Sweat: 15/10; Banded Pull Ups or Ring Rows
Train: 17,5/12,5
Compete: 22,5/15

TEAMWWORKOUT

TEAMS OF 3

For Time:
60 Power Snatches
45 Box Jump Overs (24"/20")
60 Clean & Jerks
45 Box Jump Overs (24"/20")

45 Power Snatches
45 Box Jump Overs (24"/20")
45 Clean & Jerks
45 Box Jump Overs (24"/20")

30 Power Snatches
45 Box Jump Overs (24"/20")
30 Clean & Jerks
45 Box Jump Overs (24"/20")


Sweat: 30/15: 35/20; 40/25
Train: 40/20; 45;25; 50/30
Compete: 40/30; 50/35; 60/40

1.Front Squat
On the 4:00 x 3 Sets:
10 Front Squats
*Start at 60% and Build to 70-75% of 1 RM


2.Conditioning
3 Rounds For Time:
600 Meter Run
30-20-10 Front Squats
15 Toes to Bar


Sweat: 35/20; Knee Raises
Train: 40/25
Compete: 45/30

1.Strict Press
On the 2:00 x 5
5-4-3-2-1
start at 50% and build to 90% of 1 RM


2.Conditioning
E2MOM x 9 (3 Rounds)
Minute 1+2: X Calories Row
Minute 3+4: X Rope Climbs
Minute 5+6: X Burpees to Target


Sweat: 32/26 Calories; 6 Negative Rope Climbs; 17 Burpees to Target
Train: 34/28 Calories: 4 Rope Climbs; 21 Burpees to Target
Compete: 36/30 Calories; 6 Rope Climbs; 25 Burpees to Target