WOD 16.06.2025

A) Ring Muscle Up
Progression & Scalings

B) 2 (Ring) Muscle Ups
100m Suitcase DB Carry (22.5/15 kg)
200m Run
4 Muscle Ups
100m Suitcase DB Carry
200m Run
6 Muscle Ups
100m Suitcase DB Carry
200m Run
8 Muscle Ups
100m Suitcase DB Carry
200m Run
10 Muscle Ups
100m Suitcase DB Carry
200m Run

WOD 17.06.2025

With a Running Clock for 39min:
00:00-06:00 AMRAP:
10 Box Jumps Over
10 Tuck Ups-30sec Rest
6:30-12:30 AMRAP:
10cal Bike
10 Skater Jumps-30sec Rest
13:00-19:00 AMRAP:
10cal Row
10 Sprawls over Rower-1min Rest-

REPEAT

HYROX 17.06.2025

For 6min:
1000/800m Run, in remaining time, amrap:
Wallballs-1min Rest
For 6min:
1000/800m Run, in remaining time, amrap:
Burpee Broadjumps-1min Rest
For 6min:
1000/800m Run, in remaining time, amrap:
Farmers Walk-1min Rest
For 6min:
1000/800m Run, in remaining time, amrap:
Box Step Overs

WOD 18.06.2025

A) Power Clean-Technique
Singles vs. BB Cycling

B) 20min AMRAP:
20/15cal Row o. 12/10cal Bike
10 Lateral Burpees Over Bar
10 Power Clean

-1:1 Rest

WOD 19.06.2025

With a Partner:
2000m Row o. 100cal Bike
then
10 Rounds:
20 Airsquats
15 Synchro Russian KB Swings (24/16)
10 Toes To Bar
then
1000m Row o. 50cal Bike