25. Oktober 2026
Sunday: Team WOD
Warm-up 3 Rounds
10 Airsquats
8 Push-ups
5 Situps
4 Box step on - step over/jumps
Kettlebell work
5 Deadlift
5 Swings
3/3 Snatches
Gymnastic work
10 Ring rows
3-5 Pull-ups
2-4 Muscle-ups
Barbell work
5 Deadlift
5 Highpulls
5 Cleans
5 Front squat
5 Push-press/Jerks
5 Thrusters
Team Workout (30 Min Time-cap)
400 meter Run/Row/Ski each choose 1
30 split MuscleUps/Pull-Ups/RingRows
21 synchro Kettlebell Swings 24/16
24 split BB Thrusters 60/45
400 meter Run/Row/Ski each choose 1
30 split Push-Ups/Kneelings
21 synchro Kettlebell snatches 24/16
24 split BB Thrusters 60/45
400 meter Run/Row/Ski each choose 1
30 split V-Ups/Sit-ups
30 split Burpees over BB
24 split BB Thrusters 60/45
400 meter Run/Row/Ski each choose 1
30 split BB Ground-To-Overheads 60/45
30 split Box Jumps/Box step on (24/20 in)
30 split Wall Ball Shots 9/6