Workout Of The Day

18. November 2022

FREITAG, 25.11.22

Workout Of The Day

A .Every 2:00 for 5 sets:
3 Front Squats

Benchmark “20.2
B. AMRAP 20:
4 DB Thrusters (2×15/22.5 kg)
6 Toes-to-bars
24 Double-unders

18. November 2022

DONNERSTAG, 24.11.22

Workout Of The Day

A. 4 Sets:
5 Push Presses

– Build to a heavy set of 5-reps.

B. AMRAP 5:
12/15 Calorie Row
10 Push-ups

Rest 5:00

AMRAP 5:
12/15 Calorie Row
10 Push-ups

18. November 2022

MITTWOCH, 23.11.22

Workout Of The Day

A. EMOM 12:
Minute 1 | 5 Strict Weighted Pull-ups
Minute 2 | 5 Strict Weighted Dips

B. 3 sets:
On a 3:00 clock:
15/20 cal. Bike/Row
10 Burpee Box Jumps Overs (50/60cm)
Max DB Deadlifts (22.5/32.5 kg)

– Rest 2:00 between Sets.
– Use two DBs.

18. November 2022

DIENSTAG, 22.11.22

Workout Of The Day


A. EMOM 10:
2 Hang Power Cleans

Benchmark “DT” (Bitte Foto vom Whiteboard!!!)
B. 5 Rounds for time:
12 Deadlifts (47,5/70 kg)
9 Hang Power Cleans
6 Push Jerks

TimeCap: 12 Minutes

18. November 2022

MONTAG, 21.11.22

Workout Of The Day

A. 2 Rounds for Time:
800-m Run/850/1000m Row/42/60cal Assault Bike
50 Jumping Lunges

TimeCap: 16 Minutes

B. Post-Workout:
3 Sets:
20 Weighted Hip extension with DB
10 Banded Side-steps (left)
10 Banded Side-steps (right)
8/8 Single DB Bulgarian Split Squats

11. November 2022

Sonntag, 20.11.22

Workout Of The Day

A. Every 3:00 for 5 sets:
5 Pause Back Squats

B. Teamworkout
In Teams of 2, for time:
50 -40 -30 – 20 -10
Calories Row
10 – 20 -30 -40 -50
Burpee Box Jumps overs

TimeCap: 18 Minutes

11. November 2022

Samstag, 19.11.22

Workout Of The Day

A. EMOM 8:
5 Unbroken Clean and Jerks 


B. 3 x AMRAP 3:
20 Sumo Deadlift High Pulls (35/52,5 kg)
20 Medball Sit-ups
Max calorie any maschine in the remaining time
– Rest 1:00 between rounds.

11. November 2022

Freitag, 18.11.22

Workout Of The Day

Benchmark “CHAD”

For time:

1,000 Weighted Box Step-ups (15/20 kg) (20 in)

TimeCAP: 45 Minutes

11. November 2022

Donnerstag, 17.11.22

Workout Of The Day

A. For time:
850/1,000-m Row// 42/60cal Assault Bike
20 Single Arm KB Hang Clean& Jerks (16/24kg)
850/1,000-m Row
20 KB Turkish Get-ups (16/24 kg)
850/1,000-m Row // 42/60cal Assault Bike
100 Air Squats

TimeCAP: 20 Minutes

B. EMOM 6:
Min. 1 | 10 KB Side Bends/side
Min. 2 | :30 V-ups