WOD in the past

"Benchmarkworkout

“Holbrook”
10 Rounds For Time
5 Thrusters
10 Pull-Ups
100 meter Hill Sprint
1 minute Rest


Sweat: 30/20; Banded Pull Ups / Ring Rows
Train: 40/27,5
Compete: 50/35


"

"1.Power Snatch + Snatch
On the 1:45 x 9
1 Power Snatch + 1 Snatch
* build to a heavy set


2.Conditioning
For Time
10 Rounds
3 Power Snatches
3 Burpees over Bar



Sweat: 40/20
Train: 50/30
Compete: 60/40

"


1.Conditioning
For Time
10-20-30-40
Single Dumbell Push Jerks
15 Meter Bear Crawl
15 Toes to Bar
15 Meter Bear Crawl


Sweat: 17,5/12,5; 15 Knee Raises
Train: 22,5/17,5; 10 Toes to Bar
Compete: 25/20



2.Accessory
4 Sets of Quality
12 Tuck Ups
15-20 Sec. Hollow Rocks
AMRAP Hollow Hold

DAILYSWEAT

8 Rounds for Time:
20 Russian Kettlebell Swings
40 Double Unders
10 Slam Balls
10 V-Ups

Sweat: 16/12; 15/10; Tuck Ups
Train: 24/16; 20/15
Compete: 32/24; 20/15

TEAMWORKOUT

In Teams of 2

On the 8:00 x 5 Rounds
200 Meter Double KB Farmers Carry
30 Hand Release Push Ups
1 Big Hill Team Run
Max Thruster


Sweat: 20/10; 16/12; Kneeling Push Ups
Train: 30/20; 24/16
Compete: 40/30; 32/24

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



2.Conditioning
5 Rounds For Total Reps:
1 Minute Toes to Bar
1 Minute Power Snatches
1 Minute High Box Jump Overs (30"/24")
1 Minute Rest



Sweat: 20/10; Box (24"/20")
Train: 30/20
Compete: 40/30

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



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

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
25 Dumbbell Front Squats

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

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

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

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


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

1.Barbell Floor Press
On the 2:00 x 6
10-10-8-8-6-6
*Build in Weight



2.Conditioning
18 x 45 Seconds On / 15 Off
1 Intervall: Max Wall Walks
2 Intervall: Max Calories Ski Erg



Sweat: Wall Walk AHAP
Train:
Compete:

DAILYSWEAT

Every 5:00 x 6 Rounds
1 Hill Doubble Kettlebell Farmers Carry
15 Tuck Ups
10 Burpees
10 Renegade Row



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

TEAMWORKOUT

In Teams of 3

For Time:
90 Deadlifts
45 Handstand Push Up
90 Hang Power Clean
45 Handstand Push Up
210 Box Jumps (24""/20"")
45 Handstand Push Up
90 Hang Power Clean
45 Handstand Push Up
90 Deadlifts



Sweat: 30/20; 14/8
Train: 45/30; 30 HSPU
Compete: 60/40; 20/14

1.Back Rack Lunges
On the 2:30 x 5
10 Alt. Back Rack Lunges
*build in weight



2.Conditioning
On the 2:00 x 7 Rounds
200 Meter Run
16 Alt. Doubble Dumbell Lunges


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


3.Finisher
3 Sets of
15 Banded Pull Apparts
45 Seconds Wall Sit (weighted if possible)

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
10 Rounds for Time
15 AbMat Sit-ups
8/6 Calories Ski Erg or Bike
10-1 Hand Release Push Ups


Sweat:
Train:
Compete:

BENCHMARKWORKOUT

"ADDERALL"

AMRAP 10:
1600 Meter 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.Bent Over Row
On the 3:00 x 4
10 Bent over Row
-into-
20-30 Sec. L-Sit or Tuck Hold on Boxes
*Build in weight


2.Conditioning
4 Rounds for Time
15 Doubble Dumbbell Box Step Ups (24"/20")
15 Pull Ups
60 Double Unders


Sweat: 15/10; Banded Pull Ups or Ring Rows; 120 Single Unders
Train: 17,5/12,5; 12 Pull Ups; 40 Double Unders
Compete: 22,5/15

"

1.Strict Press
On the 2:00 x 6
10-8-6-4-2-1
*start at 50% and built to 85-90% of 1 RM


2.Conditioning
2:00 Minutes On / 2:00 Off x 4
X Ring Dips
Max Calories Row



Sweat: 12 Banded or Box Dips;
Train: 9 Ring Dips;
Compete: 12 Ring Dips; "

DAILYSWEAT
For Max Reps
35 x 45 Seconds On / 15 Off (7 Rounds)
1: Burpee to Target
2: Wall Balls
3: V-Ups
4: Bike
5: Wall Walk


Sweat: 14/8; Wall Walk AHAP; Tuck Ups
Train:
Compete: 20/14

TEAMWORKOUT

In Teams Of 2

A: AMRAP 10 (I Go, You Go)
6 Chest to Bar Pull Ups
8 Deadlift

- Rest 1 Minute -

B: AMRAP 10
20/15 Calories Ski Erg
20 Slam Balls

- Rest 1 Minute -

C: For Time (TC: 10)
8-6-4-2
Rope Climb
60-40-20-10
Alt. Single Dumbell Snatch




Sweat: 60/40; 15/10; Banded Pull Ups or Ring Rows
Train: 80/55; 17,5/12,5; Pull Ups
Compete: 100/70/ 22,5/15

1.Bench Press
On the 2:45 x 5 Sets
10-8-6-4-2
*start at 40-50% and build to 85-90% of 1 RM


2.Conditioning
For Time
80 Push Ups
400 Meter Doubble KB Farmers Carry
60 Push Press
400 Meter Doubble KB Farmes Carry


Sweat: 30/20; 16/8
Train: 40/27,5; 20/12
Compete: 50/35; 24/16

1.Skill / Pull Up
EMOM x 2
10 Kip Swings
*Focus on Hollow Body Possition
-into-
EMOM x 10
Beginner: 1-3 Banded Pull Ups
*Focus on good Kipping Technick
Advanced: 3-5 Kipping Pull Ups or Butterfly Technique


2.Conditioning
For Time
4 Rounds (TC:8)
12 Kettlebell Hang Snatches
10 Shuttle Runs

- Rest 2 Minutes -

4 Rounds (TC:8)
20 Russian Ketttlebell Swings
20 Abmat Situps


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

1.Back Squats
On the 2:30 x 6
8-8-6-6-4-4
*start at 50% and build to 75-80% of 1 RM


2.Conditioning
AMRAP 16
Buy-in
60 Box Jumps (24"/20")

Directly into

AMRAP
8 Alt. Front Rack Reverse Lunges
50 Double Unders


Sweat: 30/20; 100 Single Unders
Train: 40/30; 35 Double Unders
Compete: 50/40

1.Tempo Strict Press
On the 2:00 x 6
5 Strict Press w/ 3 Sec. Negativ
*start at 50% and built to 70-75%


2.Conditioning
For 2 Separate Scores
For Time (TC: 10)
1600 Meter Run

- Rest 1:00 -

For Time (TC: 10)
2,000/1600 Meter Row



Sweat: 1200 Meter Run; 1600/1200 Meter
Train:
Compete:

1. Power Clean
On the 1:30 x 8
1 Paused Power Clean
*start at 40-50% and build to 75-85% of 1 RM
*pause for 3 Sec. under knee height



2.Conditioning
For Time
6-5-4-3-2-1
Power Clean
10 Laterall Barbell Burpees
15 Toes To Bar



Sweat: 50/35; 15 Knee Raises
Train: 70/50; 10 Toes to Bar
Compete: 90/65

DAILYSWEAT
5 Rounds for Time
80 Double Unders
40 Sit-Ups
20 Alt. D-Ball Box Step Ups
15 Ring Dips
1 Doubble Dumbbell Farmes Carry


Sweat: 16/12; 15/10; Banded Ring Dips or Box Dips ; 160 Single Unders
Train: 24/16; 20/15; 50 Double Unders
Compete: 32/24; 20/15

TEAMWORKOUT

In Teams of 2-3

6 Rounds For Time:
20 Synchro Air Squats
20 Push Jerks
20 Strict Pull-ups
400 Meter Team Run


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

1.3-Position Power Snatch
On the 1:45 x 7
1 High Hang + Hang + Power Snatch
start at 50% and built to 85-90% of 1 RM


2.Conditioning
4x 2:00 Minutes On / 2:00 Off
12 Power Snatch
Max Calories Bike


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

1. Skill Part - Pistol Squat u. HSPU
EMOM x 16
Minute 0–4: Pistol-Squat-Drills
Minute 4–8: Handstand-Push-Up-Drills
Minute 8–12: Pistol-Squat-Drills
Minute 12–16: Handstand-Push-Up-Drills

Pistol Squat
Beginner
Assisted Pistol (an Ring / Stange festhalten)
Box Pistol Squats (auf Kiste setzen und einbeinig aufstehen)
Step-downs von einer Box (kontrolliert absenken, beide Beine belasten)
Fortgeschritten
Weighted Pistol (leichte Kettlebell/Dumbbell als Counterbalance)
Tempo Pistol (3–5 Sek. runter, explosiv hoch)
Paused Pistols (unten 2 Sek. halten)

Handstand Push-Up Variationen
Beginner
Pike Push-Ups (Füße auf Box, Hände am Boden)
Negatives (langsam aus Handstand runter, abrollen)
Handstand Hold an der Wand (30 Sek. statisch)
Fortgeschritten
Strict HSPU an der Wand
Defizit HSPU (kleine Plates oder parallettes)
Kipping HSPU (wenn Technik sicher ist)


2.Conditioning
2 Rounds:
AMRAP 3
Max Calories Ski Erg

- Rest 30 Seconds -

AMRAP 3
6 Toes to Bar
2 Wall Walks

- Rest 30 Seconds -


Sweat: Wall Walk AHAP; Knee Raises
Train:
Compete:

BENCHMARKWORKOUT


“JIMMY”
AMRAP in 30 minutes
5 Deadlifts
7 Pull-Ups
9 Push-Ups

Sweat: 60/30; Ring Rows or Banded Pull Ups
Train: 90/60
Compete: 120/90

"
1.Front Squats
On the 1:30 x 6
3 Front Squats
*start at 50% and built to 80-85%


2.Conditioning
3 Rounds x AMRAP 3:30
21/15 Calorie Row
15 Dumbbell Front Squats
200 Meter Run

* Rest 3:30 Minutes Between Rounds
* Pick-up Where You Left Off In The Previous AMRAP


Sweat: 15/10; 18/12 Calories Row
Train: 17,5/12,5;
Compete: 22,5/15
"