WOD in the past

BENCHMARKWORKOUT


"HAVANA"
AMRAP in 25 minutes
150 Double-Unders
50 Push-Ups
15 Power Cleans


Sweat: 40/25; 300 Single Unders
Train: 60/40; 100 Double Unders
Compete 80/55

1. Front Squat
On the 2:30 x 5 Sets:
12-10-8-6-4
Start @60% of 1 RM
Build in Weight or to 85% +- of 1 RM


2.Conditioning
For Time:
400 Meter Run
20 Burpee Box Jumps (24"/20")
400 Meter Run
40 Front Squats
400 Meter Run
20 Burpee Box Jumps (24"/20")
400 Meter Run

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

1.Deadlift (15 min)
On the 2:30 x 5 Sets
12-10-8-6-4
Start @50-60% of 1 RM
Build to 85% of 1 RM



2.Conditioning
EMOM x 15 (5 Rounds)
Minute 1: 15 Deadlifts
Minute 2: X Calories Echo Bike
MInute 3: X Pull Ups


Sweat: 60/40; 8/5 Calories; 15 Ring Rows or Banded Pull Ups
Train: 80/55; 10/7 Caloires; 10 Pull Ups
Compete: 100/70; 12/9 Calories; 15 Pull Ups

DAILYSWEAT


AMRAP 30
15 Ring Dips
1 Doubble Dumbbell Farmer Carry (Bis zur Schranke)
20 Doubble Dumbbell Lunges
4 Wall Walks


Sweat: 15/10; Banded Ring Dips or Bench Dips
Train: 17,5/12,5;
Compete: 22,5/15;

TEAMWORKOUT

[TEAMS OF 3]
3 Rounds For Time

60/45 Calories Bike
45 Power Clean
60 Wall Balls
45 Hang Power Clean



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

1.Power Snatch
On the 2:00 x 7 Sets:
2 Power Snatches w/ 2 Sec Pause in Catch
Build in Weight or to 80-85% of 1 RM


2.Conditioning
4 Rounds for Time
400 Meter Run
15 Power Snatches
15 Pull-ups


Sweat: 30/20; Banded Pull Ups or Ring Rows
Train: 35/25
Compete: 40/30

1.Bench Press (15min)
Work up to a heavy Set of 3 Bench Press
-Into-
1 Set Max Reps @70% of your heavy triple


2.Conditioning
EMOM x 16 ( 4 Rounds)
Minute 1: Calorie Ski Erg
Minute 2: Double Unders
Minute 3: Handstand Push Up
Minute 4: Rest


Sweat: 9/6 Calories Ski Erg; 80 Single Unders; 12 Z-Press or Pike Push Up
Train: 12/9 Calories Ski Erg; 40 Double Unders; 8 Handstand Push Ups
Compete: 15/12 Calories Erg; 60 Double Unders; 12 Handstand Push Ups

1.Deadstop Deadlift (15 min)
On the 2:30 x 6
8 Deadstop Deadlifts
Build in weight or to 70-75% of 1 RM



2.Conditioning
For Time
3 Rounds
15 Deadlifts
15 Toes to Bar

- Rest 2 Minutes -

3 Rounds
20 Kettlebell Sumo Deadlift High Pulls
15 Toes to Bar


Sweat: 60/40; 16/12; Knee Raises
Train: 80/55; 24/16; 10 Toes to Bar
Compete: 100/70; 32/24

Bring a Friend Day


1.Back Squat (12:30 min)
On the 2:30 x 5
12-10-8-6-4
Build in Weight or to 85% of 1 RM
Start @50% of 1 RM



2.Conditioning
In Teams of 2
AMRAP 15
20 Laterall Kettlebell Burpees
20/16 Calories Row
20 Kettlebell Goblet Squats



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

"1.Push Jerk (12 Min)
On the 2:00 x 6
6 Push Jerks
Build in Weight or to 75-80% of 1 RM


2.Conditioning
AMRAP 18
10 Shoulder to Overhead
15 Box Jumps (24"/20")
200 Meter Run


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

Daily Sweat

3 Rounds For Time
50 Sit-ups
40 Wall Balls
30 Kettlebell Swings
20 Burpees


Sweat: 16/12; 14/8
Train: 24/16; 20/14
Compete: 32/24; 20/14

TEAMWORKOUT

In Teams of 3

5 Rounds for Time
45 Hang Power Snatches
450/300 Meter Row
45 Handstand Push Up
450/300 Meter Row


Sweat: 30/20; Pike Push Ups or Z-Press
Train: 35/25; 30 Handstand Push Ups
Compete: 40/30

1.Front Squats (16 min)
Work up to a heavy Set of 3 Front Squat
-Into-
1 Set Max Reps @70% of your heavy triple


2.Conditioning (15 min)
EMOM x 15 (5 Rounds)
Minute 1: 14 Alt. Doubble Dumbbell Lunges
Minute 2: 15 Box Jump Over (24"/20")
Minute 3: 12/10 Calories Ski Erg


Sweat:15/10; 10/8 Calories Ski
Train: 17,5/12,5;
Compete: 22,5/15;

1.Deadlift (15 min)
On the 2:30 x 6 Sets:
15 - 12 - 9 - 15 - 12 - 9
Start @50% of 1RM
*Second Wave Heavier


2.Conditioning (18min)
3 Rounds For Total Reps:
2 Minutes Assault Bike Calories
2 Minutes Doubble Dumbbell Deadlift
2 Minutes Shuttle Runs (10 Meter Distanz)


Sweat: 17,5/12,5
Train: 20/15
Compete: 25/17,5

BENCHMARKWORKOUT


“CINDY”
AMRAP in 20 minutes
5 Pull-Ups
10 Push-Ups
15 Air Squats

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

1.Strict Press
In 12 Minute Build to a Set of
3 Strict Press
Build in Weight or to 80-85% of 1RM



2.Conditioning
2 Rounds For Time
400 Meter Run
20 Toes to Bar
100 Double Unders

Sweat: Knee Raises; 200 Single Unders
Train: 15 Toes to Bar; 60 Double Unders
Compete:

1.Clean Complex
On the 1:45 x 6
2 Hang Power Clean + 1 Power Clean (TNG)
Build in Weight or to 80-85% of 1 RM Hang Power Clean



2.Conditioning
For Time:
3 Rounds
10 Power Cleans
10 Laterall Barbell Burpees

- Rest 1 Minute -

3 Rounds
10 Laterall Barbell Burpees
10 Hang Power Clean


Sweat: 40/25
Train: 50/35
Compete: 60/45

DAILY SWEAT

2 Rounds

AMRAP 6
10 Single Dumbbell Box Step-ups (24"/20")
4 Wall Walks

- Rest 1 Minute -

12/10 Caloreis Ski Erg
15 V-Ups

- Rest 1 Minute -


Sweat: 17,5/12,5; Tuck Ups
Train: 22,5/15
Compete: 25/17,5

TEAMWORKOUT

In Teams of 2

For Time
100 Push-ups
800 Meter Team Run
160 Push Jerks
800 Meter Team Run
100 Push-ups



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

1.Front Squat
On the 2:00 x 5
4 Front Squats w/ 2 Seconds Pause in Bottom Position
Build in Weight or to 80% of 1 RM



2.Conditioning
For Time
21-18-15-12-9
Front Squats
9-12-15-18-21
Pull Ups


Sweat: 30/20; Ring Row or Banded Pull Up
Train: 40/30;
Compete: 50/40;

1.Power Snatch
On the 2:00 x 6
3 Power Snatches w/ 1 Second Pause in Catch Position
Build in Weight or to 70% of 1 RM


2.Conditioning
AMRAP 10
10 Dumbbell Snatches, 20 Double Unders
20 Dumbbell Snatches, 40 Double Unders
30 Dumbbell Snatches, 60 Double Unders
...


Sweat: 15/10; Single Unders x 2
Train: 17,5/12,5;
Compete: 22,5/15

1.Push Press
On the 1:45 x 6 Sets
5 Push Press
Build in Weight or to 75-80% of 1 RM



2.Conditioning
AMRAP 15:
15 Box Jump Over (24"/20")
10 Toes to Bar
15 Push Press


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

1.Power Clean
On the 1:15 x 8
1 Power Clean
Build in Weight or to 90-95% of 1 RM


2.Conditioning
3 Rounds x AMRAP 3:
15/12 Calorie Row
9 Burpee Over Row
Max Power Cleans

Rest 3 Minutes Between Rounds



Sweat: R1: 40/30 ; R2:30/25 ; R3:20/20
Train: R1:50/35 ; R2:40/30 ; R3:30/25
Compete: R1: 60/40 ; R2:50/35 ; R3:40/30

1.Back Squat
On the 2:00 x 5 Sets:
8 Back Squats
Build in Weight or to 70-75% of 1 RM


2.Conditioning
For Time [Partition However]
1,200 Meter Run
120 Wallballs

Mögliche Optionen:

3 Rounds:
400 Meter Run
40 Wall Balls

6 Rounds:
200 Meter Run
20 Wall Balls


Sweat: 14/8
Train: 20/14
Compete: 20/14

DAILY SWEAT


AMRAP 25
15/12 Calories Row or 12/10 Calories Bike
20 Straight Leg Medball Sit Ups
15/12 Calories Row or 12/10 Calories Bike
20 Hand Release Push Ups


Sweat: 14/8
Train: 20/14
Compete: 20/14

[TEAMS of 4]
AMRAP 30

While Partner 1+2 perform Max Rounds of:
6 Rope Climbs
18 Thrusters

Perfomring Partner 3+4:
50/40 Calories Ski Erg


Sweat: 30/20; 2x Negativ Rope Climbs
Train: 35/25
Compete: 40/30

1.Snatch Complex
On the 1:45 x 6
1 Snatch High Pull + 2 Hang Power Snatches
*Build in Weight or to 75% of 1 RM
*Focus on Technique!!!

‍
2.Conditioning
Every 2:00 x 4 Rounds
10 Power Snatches
Remaining Time: Max Double Unders

- Into -

Every 2:00 x 4 Rounds
60 Double Unders
Remaining Time: Max Hang Power Snatches


Sweat: 25/15; 120 Single Unders
Train: 30/20; 40 Double Unders
Compete: 35/25

1.Push Jerk
On the 1:30 x 7 Sets:
1 Push Jerk
Build in weight or to 90-95% of 1 RM



2.Conditioning
AMRAP 16
20 Box Jumps (24"/20")
15 Doubble Dumbbell Push Jerks
10 Burpees



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

BENCHMARKWORKOUT

“LOONEY”
7 Rounds for Time
400 meter Run
29 Overhead Lunges

Time Cap: 40 minutes



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

TEAMWORKOUT
In Teams of 2

AMRAP 30
40 Power Cleans
20 Pull-ups
40 Front Squats
20 Pull-ups


Sweat: 40/20; Ring Rows
Train: 50/30
Compete: 60/40; Chest to Bar Pull Ups

1.Strict Press
On the 2:00 x 5
5 Strict Press
Build in Weight or to 75-80% of 1RM



2.Conditioning
AMRAP 15
Asccending Ladder
2,4,6,8,10.....
Toes to Bar
4,8,12,16,20.....
Kettlebell Swings



Sweat: 16/8; Knee Raises
Train: 20/12
Compete: 24/16