WOD in the past

TEAMWORKOUT

"Welcome 2025"

In Teams of 3

AMRAP 40

Buy In:
2024 Meter Row or Calories Bike

- Into -

Max Rounds of
12 Doubble Dumbbell Deadlifts
12 Box Jumps (24"/20")
12 Toes To Bar
12 Klapping Push Ups



Sweat: 20/15; Knee Raises; Box Step Ups
Train: 25/17,5
Compete: 30/22,5

1.Back Squat
On the 2:00 x 6
5 Back Squats
*start at 50% and built to


2.Conditioning
For Time:
10-9-8-7-6-5-4-3-2-1
Laterall Barbell Burpees
*After each Round
6 Alt. Barbell Front Rack Lunge

Time Cap: 18 Minutes


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

DAILYSWEAT

Every 2:00 x 16 Intervals

Even:
12 Doubble Dumbbell Push Press
Max Pull Ups

Odd:
X Calories Ski Erg
Max Handstand Push Up



Sweat: 15/10; 11/8 Calories; Pike Push Ups or Z-Press
Train: 17,5/12,5; 13/10 Calories
Compete: 22,5/15; 15/12 Calories

TEAMWORKOUT

In Teams of 3

For Time
120/90 Calories Bike
30 Power Snatches

- Into -

120/90 Calories Bike
60 Power Snatches

- Into -

120/90 Calories Bike
90 Power Snatches


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

1.Front Squat
On the 1:00 x 12
1 Front Squat
*Build to a heavy Single


2.Conditioning
9 Rounds for Time:
9 Wallballs
5 Burpee Box Jump Overs (24"/20")


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

TEAMWORKOUT

In Teams of 2

For Time:
600 Meter Run
60 Clean and Jerk
60 Toes to Bar
800 Meter Run
60 Toes to Bar
60 Clean and Jerk
600 Meter Run


Sweat: 30/20; Knee Raises; 400 und 600 Meter Run
Train: 40/27,5; 40 Toes to Bar
Compete: 50/35

1.Bench Press
On the 1:30 x 8
1 Bench Press
*start at 50% and built to a Daily Max


2.Conditioning
On the 2:00 x 8 Sets:
30 Double Unders
15 Dumbbell Goblet Squats
Max Hand-Release Push-ups


Sweat: 15/10; 60 Single Unders
Train: 17,5/12,5
Compete: 22,5/15

DAILYSWEAT


On the 6:00 x 5 Rounds
15 Doubble Dumbell Box Step Over
20 Slam Balls
25 Mountain Climbers
1 Doubble Dumbell Farmers Carry (Bis zur Schranke)


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

TEAMWORKOUT

In Teams of 2

“12 DAYS OF CHRISTMAS”
1 Sumo Deadlift High-Pull
2 Power Snatches
3 Thrusters
4 Power Cleans
5 Push Presses
6 Kettlebell Swings
7 Pull-Ups
8 Box Jumps (24/20 in)
9 Toes To Bar
10 Wall Balls
11 Burpees
12 Plate Overhead Reverse Lunges


Start with 1 Sumo Deadlift High-Pull.
Then do 2 Power Snatches and 1 SDLHP.
Then Thrusters , 2 Power Snatches , and 1 SDLHP.


Sweat: 30/20; 16/12; Banded Pull Ups or Ring Rows;
Train: 40/27,5; 20/12
Compete: 50/35; 24/16

1.Squat Clean
On the 1:45 x 7
3 Squat Cleans (always Reset to the floor)
*start at 50 and built to 80-85 % of 1 RM


2.Conditioning
3 Rounds For Time:
150-100-50 Double Unders
12 Power Cleans
9 Front Squats


Sweat: 40/20; Single Unders x 2
Train: 55/35
Compete: 70/50

1.Conditioning
4 Sets:
2 Minute Bike Calories
1 Minute Toes To Bar

- Rest 4 Minutes -

4 Sets:
2 Minute Shuttle Runs
(1 rep = 10m)
1 Minute Toes To Bar


Sweat: Knee Raises
Train:
Compete:


2.Core Finisher
12 x 15 Seconds On / 15 Off
Plate Russian Twist
Hollow Boddy Flutter Kicks

TEAMWORKOUT

DAGMAR´S BIRTHDAY WORKOUT

In Teams of 2

For Time:
18 Rounds
12 Wall Balls
12 Pull Ups
12 Single Dumbell Push Press


Sweat: 14/8; 15/10; Banded Pull Ups or Ring Rows
Train: 20/14; 17,5/12,5
Compete: 20/14; 22,5/15

1.Hang Power Snatch
On the 1:00 x 12 Intervals
1 Hang Power Snatch
*Built to a Daily Max


2.Conditioning
Every 1:30 x 9 ( 3 Rounds)
1: 24 Alternating Dumbbell Snatches
2: 18 Laterall Dumbell Burpees
3: X Calories Ski Erg


Sweat: 15/10; 16/12 Calories; 12 Laterall DB Burpees
Train: 17,5/12,5; 18/14 Calories
Compete: 22,5/15; 20/16 Calories

1.Strict Press
On the 2:30 x 5
10-8-6-4-2
*start at 50-60% and built to 85-90 % of 1 RM


2.Conditioning
EMOM x 10 ( 5 Rounds)
Minute 1: X Calories Row
Minute 2: 15 Box Jump over (24"/20")

Sweat: 12/10 Calories Row; Box Step Over
Train: 14/12 Calories Row
Compete: 16/14 Calories Row



3.Finisher
3 Sets
15 Banded Pull Apparts
10 Doubble Dumbbell Arnold Presses
- Rest 1 Minute -

TEAMWORKOUT

In Teams of 2
10 Rounds each for Time
6 Doubble Dumbbell Hang Snatches
4 Strict Pull Ups
20 Double Unders


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

1.Overhead Squat
On the 2:00 x 6
5 Overhead Squats
*start light and built in weight


2.Conditioning
For Time:
3 Rounds
9 Overhead Squat
9 Toes to Bar
21 Lateral Burpees Over Barbell

3 Rounds
7 Overhead Squat
7 Toes to Bar
21 Lateral Burpees Over Barbell

3 Rounds
5 Overhead Squat
5 Toes to Bar


Sweat: 25/15; Knee Raises
Train: 32,5/22,5
Compete: 40/30

1. Deadstop Deadlift
On the 2:30 x 5
8 Deadstop Deadlifts
*start at 50% and built in weight


2.Conditioning
AMRAP 15
55 Deadlifts
55 Box Jumps (24"/20")
55 Double Dumbbell Push Press


Sweat: 60/40; 15/10;
Train: 80/55; 17,5/12,5
Compete: 100/70; 22,5/15

1. Bench Press
On the 2:00 x 6
5-3-1-5-3-1
*Wave 1: 60-70-80%
*Wave 2: 70-80-90%


2.Conditioning
EMOM x 16 ( 4 Rounds )
Minute 1: 10 Ring Push Ups
Minute 2: 15 MedBall Sit Ups
Minute 3: X Calories Ski Erg
Minute 4: Rest


Sweat: 14/8; Kneeling Ring Push Up; 11/8 Calories
Train: 6 Ring Push Ups; 13/10 Calories
Compete: 20/14; 15/12 Calories

1.Front Squat
On the 2:00 x 6
5-5-3-3-1-1
start at 50-60% and built to 90-95% of 1 RM


2.Conditioning
3-4 x AMRAP 4
15 Pull-ups
15 Double Dumbbell Front Squats

Directly Into...
Max Calorie Row or Bike

- Rest 1 Minute between AMRAP´S -


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

1.Clean and Jerk
On the 1:45 x 7
1 Hang Power Clean + 1 Split Jerk
*start at 50% and built to 90% of 1 RM HPC



2.Conditioning
15-12-9:
Hang Power Cleans
200 Meter Run
Push Jerks
200 Meter Run


Sweat: 40/20
Train: 55/35
Compete: 70/50

DAILYSWEAT

5 Rounds for Time
20 Doubble Dumbell Box Step Overs (24"/20")
6 Ring Dips
20 Alt Single Dumbell Goblet Reverse Lunges
6 Ring Dips


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

TEAMWORKOUT

In Teams of 3

4 Rounds:
30/15 Calories Row
15 Burpees over Rower
3 Wall Walks

3 Rounds:
40/25 Calories Row
20 Burpees over Rower
6 Wall Walks

2 Rounds:
50/35 Calories Row
25 Burpees over Rower
9 Wall Walks

1 Round:
60/45 Calories Row
30 Burpees over Rower
12 Wall Walks


Sweat:
Train:
Compete:

1. Strength Cycle - "WE'RE GETTING STRONGER"
Deadlift ReTest
15 Minutes to find your 1 RM


2.Conditioning
5 Rounds x AMRAP 2:
20 AbMat Sit-ups
Max Reps Deadlifts

- Rest 1 Minutes Between -


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


3.Core Finisher
3 Sets
10 Barbell Rollouts
10/10 Side Plank Rotations

- Rest 30 Seconds Between -

1.Bench Press
On the 2:30 x 5
8 Bench Presses
*start at 50% and built to 65-70%


2.Conditioning
On the 1:30 x 12 Intervals (4 Rounds)
1: X Calories Bike
2: 20 Push-ups
Minute 3: 20 Box Jumps (24"/20")


Sweat: 12/10 Cal.; Kneeling Push Ups
Train: 16/13 Cal.
Compete: 20/16 Cal.

BENCHMARKWORKOUT


“Talley”
AMRAP in 22 minutes
8 Chest-to-Bar Pull-Ups
9 Hang Power Snatches
11 Jumping Air Squats


Sweat: 25/15; Ring Row / Banded Pull Ups
Train: 30/20; Pull Ups
Compete: 35/25;

1. Strength Cycle - "WE'RE GETTING STRONGER"
Strict Press ReTest
15 Minutes to find your 1 RM


2.Conditioning
AMRAP 18:
18 Toes to Bar
18 Push Press

Every 2 Minutes [Starting at 0:00]:
200 Meter Run


Sweat: 30/20; Knee Raises
Train: 40/27,5
Compete: 50/35

1. Strength Cycle - "WE'RE GETTING STRONGER"
Back Squat ReTest
15 Minutes to find your 1 RM



2.Conditioning
AMRAP 10:
1-2-3... Devil Cleans
30 Double Unders


Sweat: 15/10; 60 Single Unders
Train: 17,5/12,5
Compete: 22,5/15



3.Finisher
10 x 20 Seconds On / 10 Off
Wall Sit
Single Dumbell Glute Bridges

*Switch Between exercises