MONTAG, & FREITAG

06:00 - 13:15

MITTWOCH

06:00 - 10:00; 12-13:00

MONTAG - FREITAG

16:00 - 22:00

SAMSTAG

09:00 - 16:30

SONNTAG

10:30 - 14:00

12. November 2022

  • Home  
  • 12. November...

WOD 11/12/2022

Warm-up

1. Movement Prep/Activation and Increasing Heart Rate
2 min row/bike/ski
-into-
3 rds
– 10 Ring Rows
– 10 alt. V-Ups
– 10 American-Swings

WOD-Prep
2 rd
– 30 sec bike
– 4 Single-DB Devil-Presses i/t (increase weights)
– 30 sec row
– 4 T2Bs / Leg-Raises / Knees-High
– 30 sec ski
– 1 Rope-Climb or 2 RMUs
Metcon (3 Rounds for reps)

„Isildur“

– in Teams of 2 (split reps anyhow)
– start on different stations
– 3 min. rest after each AMRAP

A) AMRAP 10
– 20/25/30 cal. bike
– 30 alt. Single-DB Devil-Presses i/t (1×15/22,5)
 

B) AMRAP 10
– 40/50/60 cal. row
– 60 T2Bs

C) AMRAP 10
– 20/25/30 cal. ski
– 2-3-4-… (Legless) Rope-Climbs from the floor or RMUs

Metcon (4 Rounds for reps)

Mayhem Mini-Pump – Arms/Core

Mini-Pump Sessions are used as a supplement to another Mayhem Athlete track or on days when you are pressed for time and cannot complete the full day’s bodybuilding session as programmed. You should NOT complete today’s bodybuilding program AND the mini-pump session. Choose one or the other.

4 rds
– 10 Tempo Push-Ups
– 10 Chin-Ups
– 15 Standing-KB Crush-Grip French-Presses
– 15 Barbell Drag-Curls
– 30 m. Single-DB Overhead-Carry (Left– as heavy as possible)
– 30 m. Single-DB Overhead-Carry (Right – as heavy as possible)
– 15 Stick Sit-Ups
– 10 Strict T2Bs
– 15 Oblique twists with MedBall e/s
– 30 m. Single-DB Overhead-Carry (Left– as heavy as possible)
– 30 m. Single-DB Overhead-Carry (Right – as heavy as possible)

– Rest 2 min b/t rds

Cooldown/Mobility (Checkmark)

1rd
– 1 min. Couch-Stretch (e/s
– 1 min. Bicep Wall-Stretch
– 1 min. Seal-Pose

PROBETRAINING ANMELDUNG