24. Oktober 2026

Warmup

3 Rounds

1min Row/EchoBike

10 Alt. Good Mornings/Air Squats/Kang Squats

30sec Dead Hang/10 Ring Rows/5 Inchworm + Push Ups

WOD Prep

Barbell/Dumbell

5 Good Mornings

5 RDL

5 DL

5 Hang Muscle Snatch

5 Hang Power Snatch

Build up to workout weight 

2-4 Synchro Snatches 50/35

2-4 Partner DL 160/120

3-5 DB Bench Press  2x30/22.5

GYM

1 Wall Walk + 10sec Hold

3-5m HSW

10 Kip. Swings

3-5 Pull Ups

3-5 Synchro Pull Ups

Team Swiss Throwdown Mash 

TC 20 min

33-27-21-15-9 

Cal EchoBike, 

Bench Press 30/22.5kg

Partner Deadlift 160/120kg

5min Rest 

TC12min 

1000m Row

35 m HSW oder 7 Wall Walks

28 Pull Ups Synchro

3 rounds 

7 Snatches 50kg/35kg Synchro

7 Burpees over Bar Synchro