WOD

Montag, 04. Mai 2026

STRENGTH

Every 1’30“ for 8x

2 snatch high pull
1 hang power snatch

WOD

16’ EMOM
1. 12/10 cal air bike
2. 10 burpee over the bar
3. 8 hang power snatch 42.5/30
4. rest

Dienstag, 05. Mai 2026

STRENGTH

push up & air squats

WOD

For time

50 db box step ups 22.5/15
40 pull ups
30 burpee to target
20 toes to bar
10 db thruster 2×22.5/15

Mittwoch, 06. Mai 2026

ENDURANCEWOD

8×3’ ON – 1’ OFF
A

500/450m row
max kb goblet squats 24/16

400m run
max kb power swings

Donnerstag, 07. Mai 2026

STRENGTH

Every 2’ for 6x

3 hang power clean &
1 push jerk

WOD

Every 5’ for 3x

75 double unders
25 db box step over
10 clean & jerk 60/42.5

max 4’ work

Freitag, 08. Mai 2026

STRENGTH

4 rounds for quality

30’’ deadhang
10 db staggered deadlift
10 db lunges

PARTNERWOD

6 rounds – I go, you go , every exercise

200m
8 devil press
16 box jump over

Samstag, 09. Mai 2026

STRENGTH

12’ EMOM
1. 6 strict pull ups
2. 8 db bench press
3. 10 goblet squats

WOD

15’ AMRAP

400m run
10 pull ups / jumping pull ups
20 push ups
30 air squats

Sonntag, 10. Mai 2026

STRENGTH

Every 1’15’’ for 8x

1 hang power snatch above knee &
1 hang power snatch below knee &
1 power snatch

WOD

3 rounds

500/450m row
15 power snatch
15 burpee over the bar

Montag, 27. April 2026

STRENGTH

work on your handstand

skills and strength

WOD

3 rounds for time

400m run
15 burpee to target
12 length farmers carry
9 strict hspu

Dienstag, 28. April 2026

STRENGTH

snatch complex

WOD

21-15-9

power snatch 50/35
ox jump over

cash out: 50 double unders

Mittwoch, 29. April 2026

STRENGTH

some front squats

WOD

7’ AMRAP – 1-2-3-…

power clean 70/50
front squat
houlder to over head

every break, perform 40 du‘s

Donnerstag, 30. April 2026

ENDURANCEWOD

30’ AMRAP

250/225m row
20 air squats
10 db shoulder press 2×15/2×10
10 toes to bar
20 kb swings 24/16
750/650m air bike

Freitag, 01. Mai 2026

STRENGTH

12‘ EMOM

5–7 strict pull ups
10 ring push ups
15 double kb front squat

WOD

For time

5 rope climb
10 wall walks
35 wall balls
50/40 cal
35 wall ball
10 wall walk
5 rope climb

Samstag, 02. Mai 2026

STRENGTH

Every 1’15’’ for 8x

6 Deadlift ~75–80%
8 bent over row

PARTNERWOD

18’ AMRAP

40 goblet squats 24/16
200m run together
40 kb swings
200m run
40 partner sit ups
200m run

Sonntag, 03. Mai 2026

STRENGTH

clean and press complex

WOD

14’ AMRAP

5 power clean 60/42.5
10 shoulder to overhead 60/42.5
15 wall balls
20 double unders

Montag, 20. April 2026

STRENGTH

Every 2’ for 4x

8 deadlift &
8 v-ups

PARTNERWOD – AEB wod 1

18’ AMRAP

1000m row
50 thruster 30/20
25 pull ups

split as needed

Dienstag, 21. April 2026

STRENGTH

4 sets of

3 frontsquats &
3 max height jumps

WOD

15’ AMRAP

20 alt. db snatch 22.5/15
15 toes to bar
5 wall walk

Mittwoch, 22. April 2026

STRENGTH

Every 1’30’’ for 10x

2 hang power clean &
1 jerk

WOD

5 rounds for time

2 power clean 80/55
4 strict pull ups
6 push ups
8 toes to bar

Donnerstag, 23. April 2026

STRENGTH

ECERY 2‘ – 5x

handstand- wheelbarrow- or wall walks

WOD

6×2’ ON- 1’ OFF
A

10 shuttle run
max burpee pull ups

20/15 cal row
max db box step over

Freitag, 24. April 2026

ENDURANCEWOD

Every 3’ for 9x

A: 500/450m row
B: 400m run / 400m ski ergo
C: 15 wall balls + 10 burpee

alternate between A-B-C

Samstag, 25. April 2026

STRENGTH

8-5-3-3-3-3

front squats

WOD

15’ EMOM
1. 12 power clean 42.5/30
2. 10 thruster
3. 8 strict pull up

Sonntag, 26. April 2026

STRENGTH

3-4 sets of

8/8 dd staggered deadlift
8 deficit push ups

PARTNERWOD

16’ AMRAP – i go, you go

7/5 cal air bike
5 db squat clean 2×22.5/2×15
2 bar muscle ups