WOD

Ihr sucht Inspiration für euren Trainingsplan? Dann könnt ihr hier sehen, welches Workout of the Day (WOD) ich absolviere.

31. Juli coming soon	30. Juli coming soon	29. Juli Games Week WOD "Triple 3" for time 3 km row 300 double unders 3 mile run
28. Juli 5km run	27. Juli Barbara 20 Pullups 30 Pushups 40 Situps 50 Squats 3 min rest between each of 5 rounds	26. Juli 10km Vattenfall City Night Run
25. Juli a) 3 sets 4-6 deadlifts (70-80%) 8-12 strict pull ups (60-90sec rest between sets) b) 3 rounds for time 20 hand release push ups 20 kb highpulls 32/24 400m run 10 burpees 10 swings 32/24 200m run	24. Juli Restday	23. Juli a) back squat 5-5-3-3-2-2 b) amrap 10min ascending ladder 2, 4, 6, 8... jumping squats burpees c) in teams of two amrap 6min 40m farmer carry 32/24 partner holds handstand
22. Juli a) 3 sets 4-6 shoulder press (70-80%) 10-15 single arm kb row (60-90sec rest between sets) b) 5 rounds 10 push press 50/35 15 box jumps 60/50 200m run	21. Juli 5km run	20. Juli Restday
19. Juli in teams of two for time 400m weighted run 24/16 50 burpees 100 wall balls 9/6 150 swings 24/16 400m weighted run 24/16 50 pull ups 100 pushups 150 jumping lunges 400m weighted run 24/16	18. Juli a) deadlift 5-5-3-3-2-2-1 (65-95%) b) amrap 12min 10 power cleans 60/40 20 sit ups 40 double unders	17. Juli a) on every 90sec for 15min (10sets) 2 back squats (starting weight 50/35, increase each set by 10/5, if you can not add more weight stay at your haviest to finish all sets) b) 12,10,8,6,4,2 reps for time front rack lunges 70/50 shoulder to overhead 70/50
16. Juli 5km run	15. Juli a) emom 10min even 1 bear complex odd 10 ring dips b) 21,15,9 rep for time squat clean thruster 40/30 burepees over the bar	14. Juli Restday
13. Juli in teams of two for time 1 round 1600m row 80 knees to elbows 80 kb highpulls 24/16 then 2 rounds 800m row 40 burpees 40 swings 24/16 then 3 rounds 400m row 20 pull ups 20 goblet squats 24/16	12. Juli 7km run	11. Juli a) work up to a heavy back squat triple b) max reps back squats (80% of a) c) amrap 10min 10 wall balls 15/10 200m run d) 5 rounds 40 sec plank 20 sec res
10. Juli a) work up to a hevy 3 rep press within 10min b) emom 10min 5 push press (try to use weight from a) c) for time 100 double unders 25 burpees 80 double unders 20 burpees 60 double unders 15 burpees 40 double unders 10 burpees 20 double unders 5 burpees	09. Juli a) with a parter for 5min 3 power cleans back and forth b) 5 rounds for reps 30 sec deadlifts 80/60 30 sec rest 30 sec box jumps 60/50 30 sec rest 30 sec shuttle sprint 5m 30sec rest	08. Juli 5km run
07. Juli a) work up to a heavy power sntach + 2 overhead squats b) “Air Force“ for time 20 thrusters 40/30 20 sumo deadlifts highpull 20 push jerks 20 overhead squats 20 front squats emom 4 burpees	06. Juli a) emom 10min even 10 goblet squats odd 10 ring rows b) for total reps amrap 4min wall ball sit ups buy in 400m run 1min rest amrap 4min burpees over the rower buy in 500m row 1min rest amrap 4min kb high pulls 24/16 buy in 1000m bike c) with a partner for 6min weighted plank 20/16	05. Juli Restday
04. Juli Restday	03. Juli 5km run	02. Juli a) work up to a heavy hang clean and jerk b) amrap 15min 1 round “Cindy“ 5 pull ups 10 push ups 15 squats 1 round “DT“ 12 deadlifts 70/50 9 hang cleans 6 push jerks
01. Juli a) work up to a heavy pause front squat + front squat (4sec pause at the bottom) b) for time 200m run 15 front squats 70/55 400m run 30 burpees over the bar 800m run 30 burpees over the bar 400m run 15 front squats 70/55 200m run	30. Juni “300“ for time 25 pull ups 50 deadlifts 60/40 50 push ups 50 box jumps 50 floor wipers 60/40 50 clean and press 16/12 25 pull ups	29. Juni a) work up to a heavy tripple deadlift b)amrap 15 min 3 deadlifts 6 push ups 9 squats 12 bar hops
28. Juni in teams of two for time 400m run (both) then 50 power cleans 50/35 25 thrusters 50/35 40 power cleans 20 thrusters 30 power cleans 15 thrusters 20 power cleans 10 thrusters 10 power cleans 5 thrusters then 400m run (both)	27. Juni Restday	26. Juni 7km run
25. Juni a) work up to a heavy double power snatch b) amrap 20min 5 burpees 10 alt. db snatches 25/15 15 box over jumps 60/50 on every 5min 400m run	24. Juni 6km run	23. Juni "Ship" 9 rounds for time 7 squat cleans 80/55 8 burpee box jumps 60/50
22. Juni a) work up to a heavy push press b) for time 21 push ups 21 burpes over the bar 21 cal row 15 push ups 15 burpes over the bar 15 cal row 9 push ups 9 burpes over the bar 9 cal row	21. Juni in teams of two for time 1000m row 100 man makers 15/10 1000m row	20. Juni a) 1rm bench press within 10min b) bench press 3 x 5 (70-80%) c) amrap 10min ascending ladder 2,4,6,8 ... power snatches 40/30 toes to bar
19. Juni a) back squat 5-4-3-2-1 (70-80-85-90-95%) b) for time 50 wall balls 20/14 25 power cleans 60/40 50 wall balls 20/14 emom 5 burpees	18. Juni restday	17. Juni a) work up to a heavy deadlift triple b) 3 rounds for time 75 double unders 50 air squats 25 cal row
16. Juni 5km run	15. Juni Restday	14. Juni in teams of two for time 50 ground to overhead 50/35 100 back squats 50/35 400m barbell carry 50/35 100 back squats 50/35 50 ground to overhead 50/35
13. Juni 5km run	12. Juni Restday	11. Juni a) work up to a heavy front squat triple b) 10 rounds for time 200m run 8 push jerk 60/40
10. Juni a) shoulder press 3 x 5 (70-80%) b) for time 3 rounds 30 deadlifts 50/35 15 pull ups 3 rounds 20 hang cleans 50/35 10 handstand push ups 3 rounds 10 thrusters 50/35 5 burpees over the bar	09. Juni restday	08. Juni sprinttraining 5x50m Spint 3 rounds 600m run 300m jogg 200m sprint
07. Juni WOD 1) 5 rounds for time 400m run 10 pull ups 20 push ups 30 sit ups 40 squats WOD 2) in teams of two accumulate 5000kg/3500kg power clean 400m run (both) 5000kg/3500kg front squat 400m run (both) 5000kg/3500kg shoulder to overhead 400m run (both)	06. Juni a) work up to a heavy deadlift triple within 10min b) emom 15min 1st minute 3 deadlifts 120/90 10 burpees over the bar 2nd minute 3 deadlifts 10 pull ups 3rd minute 3 deadlifts 10 pistols c) tabata plank	05. Juni a) 3 rounds 5 back squat (70-80%) 30m sled pull (heavy) b) CMAR final 2 3 rounds for time 150m run 12 alt. kb snatches 32/24 9 box jumps 75/60 6 push press 70/50 3 bar muscle ups
04. Juni restday	03. Juni restday	02. Juni “Wittman“ 7 rounds for time 15 swings 24/16 15 power cleans 40/30 15 box jumps 60/40
01.Juni Sprinttraining 5x50m Sled Pull 3 Runden 400m Sprint 45 sec rest 400m Sprint 3 min rest WOD2: Chipper (20 Min. Time Cap sowie zusätzlich einmal nach 5 Min. 500m Rudern) 500m Rudern 10x Thruster 10x Pull ups 10x Wall Balls 8x Thruster 8x Pull ups 8x Wall Balls 6x Thruster 6x Pull ups ... 2x Wall Balls 500m Rudern	31. Mai for total reps in teams of two within 4min 400m run max reps shoulder to overhead 50/35 2min rest within 4min 400m run max reps box jumps 2min rest within 4min 400m run max reps power clean 50/35 2min rest within 4min 400m run max reps wall balls	30. Mai a) work up to a heavy back squat triple b) 5 rounds for reps 30’’ on/ 30’’ off pull ups push press 40/30 slam balls 20/15 row (cal) 10km nike womens run
29.Mai 6km run	28. Mai a) 3 rounds 4-6 bench press 8-12 single arm db/kb row b) amrap 10min 10 wall balls 9/6 10 hand release push ups 10 swings 24/16 3 rounds 20 hollow rocks 20 arch rocks	27. Mai 5km run
26.Mai “Hammer“ 5 rounds for time 5 power cleans 60/40 10 front squats 60/40 5 push jerks 60/40 20 pull ups 90sec rest	25. Mai restday	24. Mai KrassFit Challenge 12.5 km 24 Hindernisse 400m Höhendifferenz jede Menge Spaß
23.Mai a) back squat 5-4-3-2-1 (70-90%) b) 3 rounds for reps 1min wall balls 1min pull ups 1min db snatch 1min box over jumps 1min row (cal) 1min rest	22. Mai a) 4 rounds 5 shoulder press 10 renegade rows 1min double unders b) 10,9,8,7,6,5,4,3,2,1 reps for time slam balls 20/15 toes to bar	21. Mai a) 3 rounds 10 front rack lunges max reps ring push ups b) 3 rounds for time 10 power clean 60/40 20 pull ups 400m run
20.Mai a) emom 15 min 1st min 1 rope climb 2nd min 2 wall climbs 3rd min 3 squat cleans 80/55 b) 21,15,9 reps for time deadlifts 100/70 burpees over the bar	19. Mai Drop in @ CrossFit Munich Skill: Handstand walk 15 min to work up to a heavy Squat Clean “Elizabeth” 21-15-9 Squat Clean, 60/40 kg Ring Dip	18. Mai restday
17.Mai Drop in @ Crossfit Munich Skill: Muscle-Up b) Back Squat 5-5-5-5-5 c) emom 10 min 30 swings 16kg	16. Mai 5km run	15. Mai a) 3 rounds 5 deadlift (70-80%) max reps inverted ring rows b) for time 3 rounds 10 power snatches 40/30 10 toes to bar then 3 rounds 10 overhead squats 40/30 10 pull ups then 3 rounds 10 sumo deadlift high pulls 40/30 10 ring dips
14.Mai a) back squat 5 x 3 (80-90%) b) for time 100 box jumps 60/50 500m row 50 burpees over the rower 500m row 100 swings 24/16	13. Mai 5km run	12. Mai restday
11.Mai 3 rounds 400 sprint 100 easy jog 100 sprint 3 min rest between each round 3 rounds 200 sprint 100 easy jog 100 sprint 2 min rest between each round 3 rounds 100 sprint 100 easy jog 100 sprint 1 min rest between each round	10. Mai in teams of two amrap 25min 5 burpees over the bar 10 jumping squats 20/15 20 push press 20/15 40 double unders partner runs 400m	09. Mai regionals event 6 for time 50 cal row 50 box jump overs 60/50 50 deadlifts 80/55 50 wall balls 20/14 50 ring dips 50 wall balls 50 deadlfts 50 box jump overs 50 cal row
08.Mai 6km run	07. MAi a) 3 rounds 10 one legged squats 3-5 muscle ups 30-45 sec handstand hold (free or wall) b) 5 rounds for time 5 hang cleans 80/55 10 toes to bar 50 doube unders	06. Mai 6km run
05.Mai “paleo challenge baseline“ 5 rounds for time 400m run 10 pull ups 20 push ups 30 sit ups 40 squats	04. MAi 6 rounds 200 m sprint 200 jog 200 m sprint 2 min rest	03. Mai 6km run
02.Mai a) squat clean 5 x 3 (75-85%) b) 20 rounds for time 1 clean 80/60 3 burpees 5 deadlifts 80/60 7 squats	01. MAi 7km run	30. April Restday
29.April 5km run	28. April “CMAR 3“ 7min to establish a max complex of 1 snatch + 1 hang snatch + 2 overhead squats b) naughty “Karen“ for time 150 wall balls 20/14 each break is an immediate 200m run	27. April Sprint Workout 600m 3min rest 10x200m (200m, 1min rest, 200m...) 3min rest 600m
26.April in teams of two amrap 26min 26cal row 26 cleans 50/35 26 burpees over the bar 26cal row 26 front squats 50/35 26 burpees over the bar 26cal row 26 shoulder to overhead 50/35 26 burpees over the bar 26cal row 26 ground to overhead 50/35 26 burpees over the bar	25. April Restday	24. April 5km run
23.April 5km run	22. April CMAR 2 amrap 13min 50 double unders 50 sit ups 25 cal row 40 double unders 40 sit ups 20 cal row 30 double unders 30 sit ups 15 cal row 20 double unders 20 sit ups 10 cal row 10 double unders 10 sit ups amrap cal row in the remainder of the time	21. April Easter Challenge 2014
20.April in teams of two for time 800m run (both) 80 swings 24/16 400m run 40 burpees 200m run 20 clean & jerk 60/40 200m run 40 burpees 400m run 80 swings 24/16 800m run one is working at a time	19. April Sprint Workout in teams of four 3x400m 4x300m 5x200m 6x100m	18. April 7km run
17.April Restday	16. April a) emom 12min even 15,16,17,18,19,20 box jumps 60/50 odd 15,16,17,18,19,20 slam balls 20/15 b) 3 rounds for time 10 cleans 80/55 20 hand release push ups 400m run	15. April a) work up to a heavy single split jerk b) 3 rounds for time 10 shoulder to over head 60/40 15 pull ups 20 front rack lunges 60/40 2min rest
14.April CMAR 1 3min ascending ladder 2,4,6,8,10, ... deadlifts burpees over the bar score is weight x deadlift reps	13. April Restday	12. April "Kelly" 5 rounds for time 400 m run 30 wall balls 20/14 30 box jumps 60/50
11.April a) 1 rep max press b) “Helen“ 3 rounds for time 400m run 21 swings 24/16 12 pull ups	10. April a) 1 rep max clean b) “Elizabeth“ 21,15,9 reps for time cleans 60/40 ring dips	09. April a) 1 rep max back squat b) „Nancy“ 5 rounds for time 400m run 15 overhead squats 40/30
08.April a) 1 rep max deadlift b) “Diane“ 21,15,9, reps for time deadlifts100/70 handstand push ups	07. April a) 1 rep max front squat b) “Fran“ 21,15,9 reps for time thrusters 40/30 pull ups	06. April sprinttraining 1200 warm up 3x60m without shoes 8x400 in teams of two 12 min amrap 200m in teams of three
05.April Restday	04. April a) work up to a heavy power snatch b) amrap 12min 7 power snatch 50/35 7 burpee toes to bar	03. April 5km run 3km swim
02. April a) 3 rounds 1-3 rope climbs 30-45 sec L-sit b) 5 rounds for time 250m row 25 shoulder to overhead 40/30	01. April Restday	31. März Open WOD 14.5 “Open 14.5“ 21,18,15,12,9,6,3 reps for time thrusters 43/30 bar facing burpees
30.März Sprint Training 1200m warm up + mobility 3x 100m 100% 1min run 50 sec rest 1 min run 40 sec rest 1min run 30 sec rest 1 min run 20 sec rest 1min run 10 sec rest 1 min run 20 sec rest ...	29. März in teams of two for total reps amrap 10min 3 thrusters 40/30 3 burpees 6 thrusters 6 burpees 9 thrusters 9 burpees 5min rest amrap 10min 3 cleans 60/40 3 toes to bar 6 cleans 6 toes to bar 9 cleans 9 toes to bar one is working at a time. partners switch after each round	28. März a) emom 10min min 1-5 1 press min 6-10 1 push press try to increase each round by at least 5/2,5 b) for total reps amrap 4min alternating db snatches 25/20 buy in 400m run 2min rest amrap 4min over the box jumps (no physical contact) 60/50 buy in 400m run 2min rest amrap 2min alternating db snatches 25/20 buy in 200m run 2min rest amrap 2min over the box jumps 60/50 buy in 200m run
27. März 7km run	26.März a) work ups to a heavy single front squat within 12min and finish with a set of 10reps at 70-80% b) 3 rounds for time 400 run 30 box jumps 60/50 20 swings 24/16 10 handstand push ups	25. März 5km run
24. März “Open 14.4“ amrap 14min 60cal row 50 toes to bar 40 wall balls 20/14 30 cleans 62/43 20 muscle ups	23.März sprint training at the track 1200m warm up 4x 60m (60%,70%,80%,90%) 3 min run 3 min rest 2 min run 2 min rest 1 min run 1 min rest 30 sec run 30 sec rest 1min run 1 min rest ....	22. März Restday
21. März a) work up to a heavy set of the following complex power clean hang squat clean front squat power jerk b) amrap 10min burpees every minute on the minute 5 hang cleans 50/35 5 front squat 5 shoulder to overhead	20.März a) 3 rounds not for time max reps strict handstand push ups max reps supine ring rows a) for time 2 rounds 400m row 20 swing 32/24 10 chest to bar pull ups 2 rounds 400m run 20 goblet squat 32/24 10 ring dips	19. März Restday
18. März 7km run	17.März “Open 14.3“ amrap 8min 10 deadlifts 62,5/43 15 box jumps 60/50 15 deadlifts 85/62,5 15 box jumps 20 deadlifts 102,5/70 15 box jumps 25 deadlifts 125/85 15 box jumps 30 deadlifts 143/93 15 box jumps 35 deadlifts 166/102,5 15 box jumps	16. März Sprint Training 1200 warm up 3 x 60m 80% 5 x 400m 3 min rest 3 x 100m 100%
15. März In teams of two amrap 30min 200m run 20 overhead lunges 20/15 20 swings 24/16 team members alternate tasks, with only one member working at a time	14.März a) 3 rounds not for time 6-8 deadlifts 12-15 ring dips b) 21,18,15,12,9,6,3 reps for time sumo deadlift high pull 40/30 slam ball 20/15	13. März 7km run
12. März a) emom 10min even 6-8 press odd 6-8 stritct pull ups b) 3 rounds for time 400m run 20 wall balls 20/14 10 toes to bar	11.März Restday	10. März WOD 10.03.2014 "Open 14.2" "Open 14.2“ every 3 minutes for as long as possible complete from 0:00-3:00 2 rounds 10 overhead squats 10 chest to bar pull ups from 3:00-6:00 2 rounds 12 overhead squats 12 chest to bar pull ups from 6:00-9:00 2 rounds 14 overhead squats 14 chest to bar pull ups etc., following same pattern until you fail to complete both rounds
09. März 5km run	08.März in teams of two for total reps amrap 6min burpee box jumps 60/50 partner holds front rack 60/40 2min rest amrap 3min clean & jerk 60/40 2min rest amrap 6min row (cal) partner holds deadlift 60/40 2min rest amrap 3min clean & jerk 60/40	07. März a) back squat 3 x 5 (70-80%) b) for time 800 run 70 box jumps 60/50 60 swings 24/16 50 wall balls 20/14 40 toes to bar 30 burpees 20 handstand push ups 10 muscle ups
06. März a) 4 rounds not for time 6-8 bench press 1-2 rope climbs b) 2 rounds for time 250m row 25 pull ups 250m row 25 push press 50/35	05.März a) emom 12min odd 5 deadlifts 100/70 even 5 strict handstand push ups b) 5 rounds for time 10 hang cleans 60/40 15 hand release push ups 200m run	04. März Restday
03. März “Open 14.1“ amrap 10min 30 double unders 15 power snatches 35/25	02. März 5km run	01. März in teams of two for time 800m run (both) 50 thrusters 40/30 100 burpees 150 box jumps 60/50 100 pull ups 50 thrusters 40/30 800m run (both)
28. Februar a) work to a heavy single power clean within 10min b) 5 rounds for time 5 power cleans 80/60 10 ring dips 20 air squats c) tabata hollow rock arch rock	27. Februar 3km swim	26. Februar Restday
25. Februar a) emom 8min 3 back squats (85%) b) for time 50 wall balls 20/14 25 pull ups 40 wall balls 20/14 20 pull ups 30 wall balls 20/14 15 pull ups 20 wall balls 20/14 10 pull usp 10 wall balls 20/14 5 pull ups	24. Februar a) "Open 11.2" amrap 15min 9 deadlifts 70/45 12 push ups 15 box jumps 60/50 b) with a partner 150 toes to bar (one is working at a time)	23. Februar Weightlifting Turkish Get Up Metcon (Time) for time: 10-8-6-4-2 bodyblaster manmaker 20/10
22. Februar Restday	21. Februar a) 3 rounds not for time 10 hanstand push ups 10 pistols 30 double unders b) for time 30 deadlifts 80/50 30 hang cleans 60/40 30 thrusters 40/30 emom 5 burpees	20. Februar a) 3 rounds snatch complex x 70% 1 power snatch + 1 hang squat snatch + 1 squat snatch b) 10,9,8,6,5,4,3,2,1 reps for time squat snatch 40/30 chest to bar pull ups
19. Februar Gymnastics Pull-ups Metcon (Time) Five sets for times of: 10 Pushpress 50/30 15 Kettlebell Swings 24/16 Row 200m Rest 2min	18. Februar a) power jerk 4 x 4 x 70-80% b) 3 rounds for time 400m run 20 pull ups 15 burpee box jumps 60/50	17. Februar “Open 11.5“ amrap 20 minutes 5 power cleans 65/45 10 toes to bar 15 wall balls 20/14
16. Februar Restday	15. Februar In teams of two a) establish a 1rm front squat b) amrap 20min 15 sit ups 15 swings 24/16 partner rows 250m	14. Februar a) establish a 1rm clean & jerk b) for time 1 round „cindy“ 1 clean & jerk 60/40 1 rounds „cindy“ 2 clean & jerk 60/40 1 round „cindy“ 3 clean & jerk 60/40 ... 1 round „cindy“ 10 clean & jerk 60/40
13. Februar 3km swim	12. Februar 5km run	11. Februar Rest-Day
10. Februar "Open 13.1" proceed through the sequence completing as many reps as possible in 17min 40 burpees 30 snatches 35/20 30 burpees 30 snatches 60/35 20 burpees 30 snatches 75/45 10 burpees amrap snatches 95/55	09. Februar Restday	08. Februar in teams of two for time 1000m row 300 squats 1000m row 150 push press 40/30 1000m row 75 burpees over the bar on is working at a time
07. Februar a) with a partner 3 rounds 4-6 muscle ups 6-8 glute ham raises 8-10 strict hansdtand push ups b) emom 10min 5 deadlifts 100/70 10 push ups max reps box jumps 60/50	06. Februar Restday	05. Februar a) 10min to work up to a heavy single power clean b) emom 5min 5 power cleans x 75-85% of a) c) 21,15,9 reps of thrusters 60/40 sumo deadlift high pulls 60/40
04. Februar 5km run	03. Februar a) Jack“ amrap 20min 10 push press 50/35 10 swings 24/16 10 box jumps 60/50 b) tabata hollow rock	02. Februar The CrossFit Total Back Squat max Shoulder Press max Deadlift max
01. Februar Restday	31. Januar a) on every 2min for 12min 2 back squats x 85% b) 5 rounds for time 21 sit ups 15 bar hops 9 hang power cleans 60/40	30. Januar a) 5 rounds of the following kb complex with each arm 2 cleans + 2 push presses + 2 overhead lunges b) for total reps 4min amrap 8 shoulder to overhead 60/40 12 toes to bar 2min rest 4min amrap 8 front rack lunges 60/40 12 box jumps 60/50 2min rest 4min amrap 8 burpees over the bar 12 deadlifts 60/40
29. Januar Metcon (Time) 100 wallballs for time every break do 5 bodyblaster	28. Januar a) deadlift 5x3x85% b) for time 50cal row 50 thrusters 30/20 35cal row 35 thruster 40/30 20cal row 20 thruster 50/40	27. Januar "Klepto" 4 rounds for time 27 box jumps 60/50 20 burpees 11 squat cleans 65/45