WOD2026-03-14T07:49:12+01:00

WOD

Montag, 12. Oktober 2026

STRENGTH
  • hs-walk / wheel barrow
WOD

Buy in:

  • 150m farmers carry 

Then 5 rounds

  • 50 double unders
  • 10 hang power clean 42.5/30
  • 10 push ups

Cash out:

  • 150m farmers carry

Dienstag, 13. Oktober 2026

STRENGTH

Every 1’15’’ for 10x

  • 1 hang snatch &
  • 2 overhead squat
WOD

16’ EMOM

1. 15/12 cal
2. 15 wall balls
3. 12 burpee
4. Rest

Mittwoch, 14. Oktober 2026

STRENGTH

5 sers of:

  • 3 deadlift@~80%
  • 5 strict t2b
WOD

6×2’ ON – 1’ OFF

  • 7 burpee
  • 7/5 cal airbike
  • 7 pull ups

Donnerstag, 15. Oktober 2026

ENDURANCEWOD

3 rounds for time

  • 400m run
  • 25 devil press 22.5/15
  • 50 dumbbell lunges
  • 25 v-ups
  • 100 mountainclimbers

Freitag, 16. Oktober 2026

STRENGTH
WOD

12 rounds for time

  • 1 rope climb
  • 10 wall balls

Samstag, 17. Oktober 2026

STRENGTH

3 sets of

  • 2 length suitcasecarry per arm
  • 2 length farmers lunges
  • 10 hollow rocks
PARTNERWOD

For time

  • 60/48 cal row*
  • 50 db box step over*
  • 40 syn toes to bar
  • 30 synchro push ups
  • 200m synchro run

* split as needed

Sonntag, 18. Oktober 2026

STRENGTH

8-6-4-2-2-2

  • deadlift
WOD

16’  AMRAP

  • 10 oh lunges40/30
  • 200m run
  • 10 front racklunges
  • 200m run
  • 10 back racklunges

Rest 1’ after each rounds

Montag, 05. Oktober 2026

STRENGTH

3 sets

  • 10 double db / kb front squats
  • 1’ plankhold
PARTNERWOD

buy in: 100/80 cal row

then AMRAP until 16’

  • 24 front racklunges
  • 16 clean 50/35
  • 4 ropeclimbs

 Split all as needed

Dienstag, 06. Oktober 2026

STRENGTH

every 2’15’’ for 5x

  • 3 deadlift
WOD

3 rounds

  • 25 box jump over
  • 25 wall ball
  • 25 v-ups
  • 25/20 cal

Mittwoch, 07. Oktober 2026

STRENGTH

12’ work on

  • split jerk

then every 1’30’’for 3x

  • 5/5 strict press in split jerk position
WOD

12-9-6

  • clean & jerk
  • c2b pull ups

Donnerstag, 08. Oktober 2026

STRENGTH

every 1’15’’ for 8x

1. 10 handstand shouldertaps
2. 3 wall walks
WOD

15‘ AMRAP

  • 200m run
  • 12 dumbbell push press
  • 9 toes to bar

Freitag, 09. Oktober 2026

ENDURANCEWOD

4 rounds

3’ AMRAP

  • max cal

then 3’ AMRAP

  • 15 db box step up 22.5/10
  • 10 push up
  • 5 strict pull ups / bar muscle ups

2’ rest betweenrounds

Samstag, 10. Oktober 2026

STRENGTH

Every 2’30’’ for 5x

  • 6 deficit deadlifton plate
WOD

6‘AMRAP

  • 8 db hang snatch 2×15/2x10
  • 8 db front rack lunges

2’ rest

6’ AMRAP

  • 8 slam balls
  • 4 shuttle run

Sonntag, 11. Oktober 2026

STRENGTH

3 sets of

  • 8 dumbbell bench press &
  • 8 strict pull ups
WOD

40-30-20

  • cal bike
  • toes to bar
  • kettlebell power swings

Montag, 28. Sept. 2026

STRENGTH
  • snatch technique
WOD

12’ EMOM
1. 10 burpee over the bar
2. 10 power snatch 42.5/30
3. 10 overheadsquat

Dienstag, 29. Sept. 2026

STRENGTH

Every 1’30’’ for 6x

  • 3 deadlift &
  • 20’’ hollow hold
PARTNERWOD

15’ AMRAP

  • 15 burpee box jump over
  • 30/27/24 cal row
  • 30 sync. dumbbell thruster
  • 30/27/24 cal bike
  • 30 sync. db oh lunges

Mittwoch, 30. Sept. 2026

STRENGTH

3 rounds for quality

  • 8 barbell roll out
  • 12 tuck ups
  • 20’’ side plank each side
WOD

5x 2’ ON – 1’ OFF

  • 60 double unders
  • 15 kb swings 24/16
  • max. toes to bar

Donnerstag, 01. Oktober 2026

STRENGTH

Every 1’15’’ for 8x

  • 1 hang clean pull &
  • 1 hang squat clean

Then:
Every 1’30’’ for 3x

  • 5+5 strict press in split
    jerk position
WOD

10-9-8-…-3-2-1

  • front squats 50/35
  • pull ups

Freitag, 02. Oktober 2026

STRENGTH

Every 2’ for 5x

  • 4 deadlift @70-80%
WOD

12’ AMRAP

  • 5 deadlift 100/70
  • 7 ring dips
  • 9 burpee over the bar

Samstag, 03. Oktober 2026

ENDURANCEWOD

4 rounds

  • 800m run

50-40-30-20

  • wall balls
  • dumbbell snatch 22.5/15

Sonntag, 04. Oktober 2026

STRENGTH

12’ EMOM
1. 30’’ frog stand hold
2. 9 dumbbell seated strict press

WOD

15’ AMRAP

  • 200m run
  • 12 push press 42.5/30
  • 9 toes to bar

Montag, 21. Sept. 2026

ENDURANCEWOD

30’ AMRAP
10-20-30m-…

  • walking lunges

200-400-600m-…

  • run

10-20-30-…

  • dumbbell snatch 22.5/15
  • push ups

Dienstag, 22. Sept. 2026

STRENGTH

12’ EMOM
1. 6 candle stick
2. 45’’ barbell back rack hold
3. rest

WOD

4×2’ ON – 2’ OFF

  • 12 db push press 2×22.5/15
  • 15 pull ups
  • max burpee in remaining time

Mittwoch, 23. Sept. 2026

STRENGTH

4 sets of

  • 6 front squats &
  • 6 back squats
PARTNERWOD

5 rounds

  • 75 double unders
  • 16 db box step over 2×22.5/15
  • 8 db devil press

split as needed

Donnerstag, 24. Sept. 2026

STRENGTH

Every 1’30’’ for 9x

  • 2 touch & go power snatch
WOD

13’ AMRAP

  • 21/16 cal
  • 15 toes to bar
  • 3 wall walks / 6m hs walk

Freitag, 25. Sept. 2026

STRENGTH

Every 1’30’’ for 9x

  • 1 clean pull &
  • 1 power clean &
  • 1 front squat &
  • 1 push press
WOD

For time

  • 15 power clean 50/35
  • 15 front squats
  • 15 shoulder to overhead
  • 30 cal
  • 15 shoulder to oh
  • 15 front squats
  • 15 power clean

Samstag, 26. Sept. 2026

STRENGTH

For quality – work on

  • 2 length front rack carry
  • 2 length suitcase carry
  • 2 length farmers carry
WOD

🙂

Sonntag, 27. Sept 2026

ENDURANCEWOD

30’ ENOM

  1. Cal row
  2. 10 kb power swings & max air squats
  3. Cal air bike
  4. 10 double db deadlifts & max lunges
  5. Rest

Montag, 14. Sept. 2026

STRENGTH

8’ for quality

  • 10/10 kb side bent
  • 15’’ ring support hold
  • 10 rower pike ups
WOD

3 rounds for time

  • 200m run
  • 20 db front rack reverse lunges 25/17.5
  • 15 toes to bar
  • 10 devil press

Dienstag, 15. Sept. 2026

ENDURANCEWOD

Every 6’ for 6x

  • 60 double unders
  • 30/24 cal
  • 20 kb swings
  • 10 strict pull ups

Mittwoch, 16. Sept. 2026

STRENGTH

Every 1’30’ for 9x

  • 1 snatch pull &
  • 1 power snatch &
  • 1 squat snatch
WOD

6×90’’ ON – 30’’ OFF

  • 10 thruster 42.5/30 &
  • max burpee over the bar

Donnerstag, 17. Sept. 2026

STRENGTH

Every 2’ for 5x

  • 5 dumbbell bench press
PARTNERWOD

Buy in:

  • 1500m row

then AMRAP until 18’

  • 25 sync. plate ground to overhead 20/15
  • 25 plate squat jumps
  • 25 push ups*

Freitag, 18. Sept. 2026

STRENGTH

3-4 unbroken rounds

  • 4 length front rack carry
  • 4 length suitcase carry
  • 2 length oh carry
WOD

4×3’ ON – 1’30’’ OFF

  • 30 wall ball
  • 20 alt. db c&j 22.5/15
  • max burpee pull up / bar muscle ups

Samstag, 19. Sept. 2026

STRENGTH

6’ EMOM

  • 2 clean pull

Every 1’30’’ for 5x

  • 2-4 split jerk
WOD

3×4’ ON – 1’ OFF

buy in:

  • 20/16 cal air bike

then AMRAP in remaining time:

  • 2 rope climbs
  • 15 v-ups
  • 20 air squats

Sonntag, 20. Sept. 2026

STRENGTH

Build up to a heavy complex of

  • 1 snatch pull &
  • 1 power snatch &
  • 1 overheadsquat
WOD

9’ AMRAP

  • 45 double unders
  • 9 hang power snatch 42.5/30
  • 6 burpee over the bar

Montag, 07. Sept. 2026

STRENGTH
  • 4×3 clean pull (heavy)
  • 4×3 push press
WOD

4 rounds for time

  • 21 wall balls
  • 15 power clean 42.5/30
  • 9 burpee over the bar

Dienstag, 08. Sept. 2026

STRENGTH

Every 90’’ for 8x

  • 1 high hang muscle snatch &
  • 1 hang muscle snatch &
  • 1 hang power snatch
WOD

For time

  • 40 pull ups
  • 50 walking lunges
  • 60 overheadsquats 30/20
  • 50 walking lunges
  • 40 pull ups

Mittwoch, 09. Sept. 2026

ENDURANCEWOD

For time

  • 100 db box step up 22.5/15
  • 90 sit ups
  • 80 db front rack squats
  • 70/56 cal row
  • 60 dumbbell c&j (30 each)
  • 50 tuck ups
  • 4 dumbbell snatch
  • 30 v-ups
  • 20 devil press
  • 100 double unders

Donnerstag, 10. Sept. 2026

STRENGTH

10’ to work on unbroken sets of

  • 10 v-ups &
  • 10 tuck ups &
  • 10’’ hollow hold
WOD

5 rounds

  • 5 handstand push up (strict & more)
  • 15 toes to bar
  • 20/16 cal air bike

Freitag, 11. Sept. 2026

STRENGTH

4 sets of

  • 8 romanian deadlift
  • 8 bent over row
PARTNERWOD

15’ AMRAP

  • 10 sync. goblet squats
  • 20 sync. kb swings 24/16
  • 30/27/24 cal
  • 40 double unders each

Samstag, 12. Sept. 2026

STRENGTH

12’ EMOM

  • 1 hang power snatch &
  • 1 hang squat snatch
WOD

For time

  • 15 power snatch 42.5/30
  • 30 box jump over
  • 15 overheadsquats
  • 30 box jump over
  • 15 power snatch

Sonntag, 13. Sept. 2026

STRENGTH

5’ EMOM

  • 6 behind the neck push press

5’ emom

  • 3 drop clean
WOD

12’ AMRAP

  • 3 hang power clean 50/35
  • 6 pull ups
  • 9 box jump over
CrossFit Journal: The Performance-Based Lifestyle Resource
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