20. Juni 2026

Warmup:

WOD 1:

3min Machine

3 Rounds:

10 Alt. Good Mornings / Air Squats / Alt. Reverse Lunges

10 Ring Rows / Scaplula Pull-ups / Shoulder Rotaition

WOD Prep:

Kettlebell Movment:

3/3 DL

3/3 Single Arm Russian Swings

3/3 Hang Clean & Press

3/3 Front Squats

3/3 Hang Snatch

2/2 Alt. OH Lunges

Build up to workout weigth and Syncro practice:

3-5 Russian Swings

3-5 Hang Snatch

3-5  Alt. Overhead Lunges / Alt. Front Rack Lunges

Firebreather: 24/16

Regular: 16/12

Rookie: 12/8

Pull-ups / C2B / BMU:

10 Kip. Swings

3-5 Pull-ups / Jumping 

3-5 C2B / Jumping

2-4 BMU / Jumping

Practice Syncro Movment

WOD 2

3min Machine

2 Rounds:

10 Alt. Good Mornings / Air Squats

5 Push-ups to Down Dog

WOD Prep:

Barbell:

5 Clean DL

5 Hang Power Clean

10 Alt. Shoulder Raises

5 Strict Press

5 Push Press

5 Push Jerk

Build up to workout weigth:

2-4 DL

2-4 Hang Power Clean

2-4 S2OH

Firebreather: 70/45 - 80/55 - 90/60 - 100/70

Regular: 50/30 - 55/35 - 60-40 - 70/50

Rookie: 30/15 - 35/20 - 40/25 - 45/30

WOD 3 & 4:

3min Machine

2 Rounds:

10 Alt. Good Mornings / Air Squats 

10 Tuck-ups / Alt. V-ups

10 Scaplula Push-ups / 5 Inchworm + Push-ups

WOD Prep:

Front Squat:

5 Clean DL

5 Hang Clean

5 Front Squats

Build up to workout weigth:

2-4 Front Squats

Firebreather: 60/40 - 80/55 - 90/60

Regular: 40/30 - 50/35 - 60/40

Rookie: 30/20 - 35/22.5 - 40/25

HSPU

5 Push-ups

4 Pike Push-ups

3 HSPU / Pike Wallk (Rookie)

2 Strict HSPU (Firebreather)

1 Wall walk + Srtict HSPU (Firebreather)

Practice Syncro Movment

Firebreather: HSPU

Regular: HSPU (10kg Plate + Abmat)

Rookie: Handrelease Push-ups on knees

TTB / Pullovers

10 Kip Swings

5 Knee Raises

5 Leg Raises

3-5 TTB

2-3 Pullovers

Practice Syncro Movment

Firebreather: TTB

Regular: Toes to hip / TTB

Rookie: Abmat Sit-ups / Hanging Knee Raises / Toes to hips