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< WOD im März 2022
WOD im Mai 2022 >

01.05.2022

WOD
CLOSED

Enjoy your RestDay!

30.04.2022

WOD
Team WOD

In Teams of 2

For Time
70 Toes To Bar
70 Double Dumbbell Push Jerks
80/60 Calories Ski Erg or Assault Bike
50 Toes To Bar
50 Double Dumbbell Push Jerks
70/50 Calories Ski Erg or Assault Bike
30 Toes To Bar
30 Double Dumbbell Push Jerks
60/40 Calories Ski Erg or Assault Bike

Sweat: Hanging Knee Raises; (15/10)
Train: 50,40,20 Toes To Bar; (17,5/12,5)
Compete: (22,5/15)

----------
Beyond the 60
"Big Arni"
4 Sets
8/8 Double Dumbbell Reverse Lunge from Riser
Rest 90 Seconds Between Sets

or

"Shredded Helly"
10/10 Double Dumbbell Reverse Lunges from Riser
Rest 90 Seconds Between Sets

https://www.youtube.com/watch?v=bwzHxx3Aorc&list=PLz-l7oWFJS0JvCzK2e63xOKsbCMfmQc32&index=76

29.04.2022

WOD
1. Look Better Naked Challenge Redo
2 x AMRAP 8
4 Burpees
6 Alternating Jumping Lunges
8 Kettlebell Swings

Rest 2 Minutes Between AMRAPs

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

2. Upper Body Amor
3-4 Sets
8-10 (Each Side) Single Arm Kettlebell Bench Presses
+ 30-40 Seconds Max Banded Tricep Extensions
Rest 1 Minute Between Sets

----------
Beyond the 60
"Big Arni" & "Shredded Helly"

3 Sets
30-40 Seconds Each Side
Banded Split Stance Pallof Press
Rest 45 Seconds Between Sets

28.04.2022

WOD
1. Chin Up
On the 1:15 x 6
2 Chin Ups
*Build In Weight!
*Focus on Good Technique!

2. Conditioning
2 Rounds
AMRAP 5
4 Pull Ups
8 Wall Balls

Rest 1 Minute

AMRAP 5
Max Calories Row

Rest 1 Minute

Sweat: 6 Ring Rows; (14/8)
Train: 3 Pull Ups; (20/14)
Compete: (20/14)

----------
Beyond the 60
"Big Arni"
4 Sets
8-10 Dumbbell Zottman Curls
Rest 1 Minute Between Sets

or

"Shredded Helly"
3 Sets
12-15 Dumbbell Zottman Curls
Rest 1 Minute Between Sets

https://www.youtube.com/watch?v=ZXbOOIOPOi8&list=PLz-l7oWFJS0L5nJHXPtCmHKYRQU7q_epc&index=7

27.04.2022

WOD
1. Snatch Complex
On the 1:10 x 9
1 Snatch High Pull
+ 1 Power Snatch *w/2 Second Hold In Catch
*Build In Weight
*Focus On Good Technique

2. Conditioning
EMOM x 18 (9 Rounds)
Minute 1: 10 Power Snatches
Minute 2: 50 Double Unders

Sweat: (30/20)
Train: (35/25); 35 Double Unders
Compete: (40/30)

----------
Beyond the 60
"Big Arni" & "Shredded Helly"
3-4 Sets
30 Banded Rows
Rest 45 Seconds Between Sets

https://www.youtube.com/watch?v=j7ABJGauUEk&list=PLz-l7oWFJS0L5nJHXPtCmHKYRQU7q_epc&index=48

26.04.2022

WOD
1. Strength
On the 2:00 x5
5 Back Squats
*Build In Weight

2. Conditioning
In Teams of 2

AMRAP 7
8/6 Calories Assault Bike
5 Burpee Box Jumps (24"/20")

Rest 1 Minute

AMRAP 7
8/6 Calories Ski Erg
5 Burpee Box Jumps (24"/20")

Sweat: 5 Burpee Box Step Ups; 7/5 Calories Assault Bike/ Ski Erg

----------
Beyond the 60
"Big Arni"
4 Sets
8/8 Foot Elevated Cossack Squats*
Rest 1 Minute Between Sets
*Use a 20kg Plate

or

"Shredded Helly"
3 Sets
10/10 Foot Elevated Cossack Squats*
Rest 1 Minute Between Sets
*Use a 20kg Plate

https://www.youtube.com/watch?v=yq7HQTrgJ2o

25.04.2022

WOD
1. Barbell Complex
On the 1:15 x 9
1 Power Clean
+ 1 Push Press
*Build to a Heavy Complex!

2. Conditioning
3 Rounds For Time
21 Power Cleans
200 Meter Run
21 Push Presses
200 Meter Run

Sweat: (35/25)
Train: (40/30)
Compete: (50/35)

----------
Beyond the 60
"Big Arni"
4 Sets
8/8 Filly Presses
Rest 1 Minute Between Sets

or

"Shredded Helly"
3 Sets
10-12 (Each Side) Filly Presses
Rest 1 Minute Between Sets

https://www.youtube.com/watch?v=f7udx-7ERog

24.04.2022

WOD
DAILY SWEAT

EMOM x 14 (7 Rounds)
Minute 1: X Calories Ski Erg
Minute 2: 12 Alternating Double Dumbbell (No PushUp) Renegade Rows

Rest 2 Minutes

EMOM x 14 (7 Rounds)
Minute 1: 12 Slam Balls
Minute 2: 24 AbMat Sit-Ups

Sweat: (8/6 Calories Ski Erg); (15/10); (15/10); 20 AbMat Sit-Ups
Train: (11/8 Calories Ski Erg); (17,5/12,5); (20/15)
Compete: (13/10 Calories Ski Erg); (22,5/15); (20/15); 28 AbMat Sit-Ups

----------
Beyond the 60
"Big Arni" & "Shredded Helly"
3-4 Sets
20-30 Seconds Hanging Tuck Hold
Rest 10 Seconds
20-30 Seconds Bent Hollow Flutter Kicks
Rest 60 Seconds Between Sets

https://www.youtube.com/watch?v=B3gtmd0Upng

23.04.2022

WOD
TEAM WOD

In Teams of 3

AMRAP 33
210 Wall Balls

On the Minute [Starting on the 0:00]:
6 Box Jump Overs (24"/20")

- Directly Into -

210 Kettlebell Swings

On the Minute [Starting on the 0:00]:
6 Box Jump Overs (24"/20")

In Remaining Time:
Max Wall Balls

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

----------
Beyond the 60
"Big Arni" & "Shredded Helly"
Banded Hamstring Curls
3-4 Sets of 30 Reps
Rest 45 Seconds Between Sets

https://www.youtube.com/watch?v=yJMdgnhtKgI

22.04.2022

WOD
1. Deadlift
2-2-2-2-2-2
Build to a Heavy Set of 2!

2. Conditioning
For Time
30-20-10
Deadlifts
20-40-60
Hand-Release Push-Ups

Sweat: (60/40)
Train: (80/60)
Compete: (100/70)

----------
Beyond the 60
"Big Arni"
Single Arm Bent Over Rows
4 Sets of 8 Reps (Each Side)
Rest 60 Seconds Between Sets

or

"Shredded Helly"
Single Arm Bent Over Rows
3 Sets of 10-12 Reps (Each Side)
Rest 60 Seconds Between Sets

https://www.youtube.com/watch?v=y9-Z2I0VmNI

21.04.2022

WOD
1. Strength
On the 2:00 x4
8 Strict Presses
*Moderate Weights
*Rest 60 Seconds Between Sets

2. Conditioning
7 Rounds For Max Reps
1 Minute Row
Rest 30 Seconds
1 Minute Double Unders
Rest 30 Seconds

Sweat: Single Unders

----------
Beyond the 60
"Big Arni" & "Shredded Helly"
4 Sets of 30 Seconds
Max Banded Tricep Overhead Extension
Rest 45 Seconds Between Sets

https://www.youtube.com/watch?v=2RtbofCPZQ4

20.04.2022

WOD
1.Tempo Front Squat (Waves)
5-3-1-5-3-1
*Tempo: 30X1
*Moderate Heavy Weights

2. Conditioning
AMRAP 16
6 Front Squats
6 Lateral Barbell Burpees
6 Alternating Reverse Lunges
6 Lateral Barbell Burpees

Sweat: (35/25)
Train: (50/35)
Compete: (60/40)

----------
Beyond the 60
"Big Arni"
Heel Elevated Goblet Squat
4 Sets of 8 Reps
Rest 60 Seconds Between Sets
*Slow Down, Fast Up!

or

"Shredded Helly"
Heel Elevated Goblet Squat
3 Sets of 10-12 Reps
Rest 60 Seconds Between Sets
*Slow Down, Fast Up!

https://www.youtube.com/watch?v=85M0mZSt15w

19.04.2022

WOD
1. Hang Power Clean
On the 1:30 x 7
2 Hang Power Cleans
*Build to a Heavy Set!

2. Conditioning
For Time
800 Meter Run
60 Hang Power Cleans
40 Toes To Bar

Sweat: (30/20); 50 Hanging Knee Raises
Train: (40/30; 30 Toes To Bar
Compete: (50/35)

----------
Beyond the 60
"Big Arni" & "Shredded Helly"
Seated Banded Lat Pull Downs *w/PVC
3 Sets of 30 Reps
Rest 60 Seconds Between Sets

https://www.youtube.com/watch?v=xHTW5SY9HTg

18.04.2022

WOD
Team WOD

In Teams of 2

For Time
100 Double Kettlebell Hang Snatches
100/80 Calories Machine of Choice
100 Double Kettlebell Thruster
100/80 Calories Machine of Choice
100 Double Kettlebell Push Jerks
100/80 Calories Machine of Choice

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

----------
Beyond the 60
"Big Arni" & "Shredded Helly"
3-4 Sets
20-30 Seconds Banded Bent Over Reverse Fly Hold
Rest 45 Seconds Between Sets

https://www.youtube.com/watch?v=Ei4Xjjj8np0

17.04.2022

WOD
MINSfam,

HAPPY EASTER!

- Today We Are Closed -

Enjoy the RestDay Team 🙂

16.04.2022

WOD
EASTER SWEAT
Surprise 🙂

----------
Beyond the 60
"Big Arni" & "Shredded Helly"
5 Sets
40 Seconds On / 40 Seconds Off
Max Dumbbell Russian Twists
https://www.youtube.com/watch?v=N5j0NbJvH4o

15.04.2022

WOD
Team WOD

In Teams of 3

AMRAP 17
Buy In: 90/75 Calories Assault Bike
In Remaining Time Max Rounds of:
5 Toes To Bar
10 Double Dumbbell Deadlifts

*1 Partner Always Holds 2 Dumbbells in Farmers Carry Hold

Rest 2 Minutes

AMRAP 17
Buy In: 90/75 Calories Assault Bike
In Remianing Time Max Rounds of
5 Double Dumbbell Power Cleans
6 Double Dumbbell Alternating Reverse Lunges

*1 Partner Always in Deadhang

Sweat: (15/10)
Train: 4 Toes To Bar; (17,5/12,5)
Compete: (22,5/15)

----------
Beyond the 60
"Big Arni"
4 Sets of 10-12 Reps
Narrow Grip Barbell Curls
*Tempo: Slow Down, Fast Up
Rest 1:00 Between Sets

or

"Shredded Helly"
3 Sets of 15-20 Reps
Narrow Grip Barbell Curls
*Tempo: Slow Down, Fast Up
Rest 1.00 Between Sets

14.04.2022

WOD
1.Pausing Split Jerk
3-3-3-3-3-3
*Moderate Weights!
*1 Second Pause In Catch
*Focus On Good Technique!

2. Conditioning
AMRAP 15
2-4-6-8-10-12-(...)
Push Presses
Box Jumps
...
Continue Adding (2) Push Presses & Box Jumps Each Round

Sweat: (30/20)
Train: (35/25)
Compete: (40/30)

----------
Beyond the 60
"Big Arni" & "Shredded Helly"
3-4 Sets
8-12 Glute Ham Raises
*Slow Down, Fast Up
Rest 1 Minute Between Sets

13.04.2022

WOD
1. Snatch Complex
On the Minute x 10
1 Power Snatch
+ 1 Low Hang Power Snatch
*Build In Weight!

2. Conditioning
4 Rounds
AMRAP 2
Max Power Snatches

Rest 30 Seconds

AMRAP 2
Max Meter Row

Rest 30 Seconds

Sweat: (30/20)
Train: (35/25)
Compete: (40/30)

----------
Beyond the 60
"Big Arni" & "Shredded Helly"
4-5 Sets
10-12 Reps Side Plank Rows (right)
Rest 20 Seconds
10-12 Side Plank Rows (left)
Rest 1 Minute Between Sets

https://www.youtube.com/watch?v=0iIR5wsTD3I

12.04.2022

WOD
1. Back Squat
In 13 Minutes Build to Todays Heavy Single!

2. Conditioning
5 Rounds For Time:
21 Back Squats
15 Lateral Barbell Burpees

Sweat: (30/20)
Train: (40/30)
Compete: (50/35)

----------
Beyond the 60
"Big Arni" & "Shredded Helly"
For Quality:
100 Band Pull Throughs *w/ 1 Sec Hold @Top Position
https://www.youtube.com/watch?v=ZuKowDpVVXM

11.04.2022

WOD
1. Strict Press
2-2-2-2-2-2

2. Conditioning
AMRAP 20
200 Meter Run
20 Single Arm Dumbbell Hang Clean & Jerks
40 Double Unders

Sweat: 80 Single Unders; (15/10)
Train: (17,5/12,5)
Compete: (22,5/15)

----------
Beyond the 60
"Big Arni"
EMOM x 12 (4 Rounds)
Minute 1: 8-10 Double Dumbbell Seatead Lateral Raises
https://www.youtube.com/watch?v=b4TJyYBuKqc
Minute 2: 30-40 Seconds Max Seated Banded Rows
https://www.youtube.com/watch?v=oiP_S1jwHvE
Minute 3: Rest

or

"Shredded Helly"
EMOM x 12 (4 Rounds)
Minute 1: 40 Seconds Seatead Lateral Raises (w/ 1,25-2,5 kg Plates)
Minute 2: 40 Seconds Max Seated Banded Rows
Minute 3: Rest

10.04.2022

WOD
DAILY SWEAT

For Max Reps
EMOM x 36
Minute 1: Max Wall Balls
Minute 3: Max Kettlebell Sumo Deadlift High Pulls
Minute 2: Max Calories Row
Minute 4: Rest

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

----------
Beyond the 60
"Big Arni"
4 Sets
8/8 Curtsy Lunges (Single Arm Suitcase)
https://www.youtube.com/watch?v=0SXeK4CeEAQ
12-16 Deficit Glute Bridges (Weighted)
https://www.youtube.com/watch?v=FRacR8nNH-o
Rest 60 Seconds Between Sets

or

"Shredded Helly"
3 Sets
12/12 Curtsy Lunges (Single Arm Suitcase)
20 Deficit Glute Bridges (Opt.: Weighted)
Rest 60 Seconds Between Sets

09.04.2022

WOD
TEAM WOD

In Teams of 3

For Time
35 Synchro Burpees
210 Hang Power Snatches
35 Synchro Burpees
210/180 Calories Ski Erg
35 Synchro Burpees

Sweat: (30/20)
Train: (35/25)
Compete: (40/30)

----------
Beyond the 60
"Big Arni"
4 Sets
8-10 Double Dumbbell Tall Kneeling Hammer Curls
https://www.youtube.com/watch?v=8f0ruLOG5Yo
-Into-
30-40 Seconds Max Banded Triceps Extensions
https://www.youtube.com/watch?v=HXia-KuaBu4
Rest 60 Seconds Between Sets

or

"Shredded Helly"
3 Sets
12-15 Double Dumbbell Tall Kneeling Hammer Curls
-Into-
30-40 Seconds Max Banded Triceps Extensions
Rest 45-60 Seconds Between Sets

08.04.2022

WOD
1. Squat Clean Complex
On the 1:30 x 7
1 Power Clean
+ 1 Hang Squat Clean
*Build In Weight!

2. Conditioning
EMOM x 10
5 Toes Toes To Bar
5 Hang Squat Cleans

Rest 2 Minutes

EMOM x 7
4 Power Cleans
8 V-Ups

Sweat: 6 Hanging Knee Raises; (30/20); Tuck Ups
Train: 4 Toes To Bar; (40/30)
Compete; (50/35)

----------
Beyond the 60
"Big Arni"
4 Sets
8-10 Double Dumbbell Lateral Raises
https://www.youtube.com/watch?v=vNQ7-WBDUKA
-Into-
30-40 Seconds Max CrossBody Mountain Climbers
https://www.youtube.com/watch?v=luRruRjECm8
Rest 60 Seconds Betweens Sets

or

"Shredded Helly"
3 Sets
12-15 Lateral Raises (w/ 2 light plates or dumbbells)
-Into-
30-40 Seconds Max CrossBody Mountain Climbers
Rest 45 Seconds Betweens Sets

07.04.2022

WOD
1. Double Dumbbell Bench Press
4 Sets of 8-10 Reps
*Tempo: Slow Down, Fast Up
Rest As Needed Between Sets

2. Conditioning
3 Rounds For Time
60 Double Unders
100 Meter Double Dumbbell Farmers Carry
60 Double Unders
40 Hand Release Push-Ups

Sweat: 120 Single Unders; (15/10)
Train: 40 Double Unders; (17,5/12,5)
Compete: (22,5/15)

----------
Beyond the 60
"Big Arni"
4 Sets 8-10 Reps
Crush Grip Bent Over Rows
https://www.youtube.com/watch?v=jxiHg7ejveQ
*w/ 2 Seconds Hold at Top
Rest 60 Seconds Between Sets

or

"Shredded Helly"
3 Sets 12-15 Reps
Crush Grip Bent Over Rows
*w/ 2 Seconds Hold at Top
Rest 60 Seconds Between Sets

06.04.2022

WOD
1. Sumo Deadlift
1-1-1-1-1-1
*In 12 Minutes Build to Todays Heavy Single!

2. Conditioning
Every 90 Seconds x 10 (5 Rounds)
1: X Calories Assault Bike
2: 12 Deadlifts

Sweat: 15 Deadlifts (60/40); 14/11 Calories
Train: (80/60); 17/14 Calories
Compete: (100/70); 20/17 Calories

----------
"Big Arni" & "Shredded Helly"
3 Sets
15/15 Standing Banded Pallof Presses
https://www.youtube.com/watch?v=BvSB4tvgLGc
30 Seconds Hollow Hold
https://www.youtube.com/watch?v=4xRpGgttca8
60 Seconds Rest

05.04.2022

WOD
1. Push Press
3-3-3-3-3-3

*Build In Weight!

Set 1-2 - Light
Set 3-4 - Moderate
Set 5-6 - Moderate/ Heavy


2. Conditioning
3 Rounds For Time

4 Rounds
9 Push Presses
6 Pull Ups

400 Meter Run

Sweat: (35/25); 9 Ring Rows
Train: (40/30); 4 Pull Ups
Compete: (50/35)

----------
Beyond the 60
"Big Arni" & "Shredded Helly"
3 Sets
30 Standing Banded Lat Pull Downs
https://www.youtube.com/watch?v=LfGyMCw_Zd0
30 Banded Pull Aparts
https://www.youtube.com/watch?v=MnDpmNYUjbc
Rest 60 Seconds

04.04.2022

WOD
1. Strength
On the 1:30 x 6
2 Front Squats
*Build to a heavy Set of 2

2. Conditioning
3 x AMRAP 6
4 Burpee Box Jumps (24"/20")
6 Front Squats

Rest 1 Minute Between Rounds

Sweat: (30/20)
Train: (35/25)
Compete: (40/30)

----------
Beyond the 60
"Big Arni" & "Shredded Helly"
5 Sets
30-40 Seconds GHD Hip Extensions (Optional: Weighted)
20-30 Seconds Rest Between Sets
https://www.youtube.com/watch?v=P35FIX7Ocso

03.04.2022

WOD
DAILY SWEAT

On the Minute x 9
14 Lateral Dumbbell Hops
Max Alternating Dumbbell Snatches

Rest 1 Minute

AMRAP 6
Max Calories Machine of Choice

Rest 1 Minute

On the Minute x 9
8 Alternating Dumbbell Snatches
Max Lateral Dumbbell Hops

AMRAP 6
Max Calories Machine of Choice

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

----------
Beyond the 60
"Big Arni"
Alternating Dumbbell Bench Presses
4 Sets 6-8 Reps Each Side
Rest 60 Seconds Between Sets

or

"Shredded Helly"
Alternating Dumbbell Bench Presses
3 Sets 8-10 Reps Each Side
Rest 60 Seconds Between Sets

https://www.youtube.com/watch?v=-umNkuKth1U

02.04.2022

WOD
TEAM WOD

In Teams of 3

3 Rounds For Time
90 Single Dumbbell Alternating Box Step Ups (24"/20")
90 Calories Assault Bike
90 Push Jerks
90 Calories Assault Bike

Sweat: (15/10); (35/25)
Train: (17,5/12,5); (40/30)
Compete: (22,5/15); (50/35)

----------
Beyond the 60
"Big Arni"
4 Sets 8-10 Reps (Each Side)
Single Leg Dumbbell Hip Thrusts
Rest 60 Seconds Between Sets

or

"Shredded Helly"
3 Sets 10-12 Reps (Each Side)
Single Leg Dumbbell Hip Thrusts
Rest 60 Seconds Between Sets

https://www.youtube.com/watch?v=KW7yo5x7-HI
< WOD im März 2022
WOD im Mai 2022 >