5. bundeswehr throwdown

Modus : Split as needed Workout : AMRAP: 10min Gewichte: Male: 15kg / 40kg Female: 10kg / 30kg  Ablauf Station 1 2 Double DB Burpee Deadlift (add + 2 each round) (15/10kg) 4 Double DB Hang Power Clean + Shoulder to OH (add + 2 each round) (15/10kg) run (7,5m) to station 2 10 DB Goblet Squats (40kg/30kg) run back (7,5m) to station 1 Score : Wiederholungen

Modus : Synchro -Split as needed Workout : 2x E2MOM 8 Gewichte: DB (2x10/1x10kg) WallBall (9/6kg)   Ablauf : E2MOM 8 12 synchro DB Snatches @ (Male: Double DB @ 10 Kg / Female: Single DB @ 10 Kg) Max. cal row Into E2MOM 8 12 Partner Volley Wall Balls @ 9/6 Kg Max. cal row Score : Max. Cal

Modus : Split as needed  Gewichte: Male: 90kg Female: 60kg Workout : 16´ E4MOM   Ablauf : 3 rounds: 1000m Bike 12 TTB 6 Deadlift (90/60kg) 3 Rope Climbs Into 1 round: max effort bikeerg → final round: max. meters bike  → Elimination: you have to be on the bike at the 4 min marks! Score : max. Meter

Modus : YGIG  Gewichte: Rx: 30/22.5kg Scaled: 22.5/15kg  Ablauf RX Buy-In : 200m Team run 5m Burpee broad jump 3/3 DB OHS (30/22,5kg) 10m Burpee broad jump 4/4 DB OHS 15m Burpee broad jump 5/5 DB OHS  20m Burpee broad jump 6/6 DB OHS 25m Burpee broad jump 7/7 DB OHS Ablauf Scaled Buy In : 200m Team run 5m Burpee broad jump 3 / 3 DB Snatch (22,5/15kg) 10m Burpee broad jump 4 / 4 DB Snatch 15m Burpee broad jump 5 / 5 DB Snatch  20m Burpee broad jump 6/6 DB Snatch 25m Burpee broad jump 7/7 DB Snatch  Hinweis : Die Strecke für die Burpee broad jumps beginnt immer an derselben Stelle. Es wird zum Startpunkt zurückgelaufen.

Modus : Build up for max. weight and you go I go Workout : Teil A – AMRAP 6, Teil B – AMRAP 6  Gewichte Scaled: 50/35kg Rx: 60/40kg Score : Maximales Gewicht und Wiederholungen Ablauf Scaled Teil A   1 Clean 1 Front Squat 1 Push Press 1 Push Jerk Teil B  6 Front Squat @ 50/35 Kg 6 Shoulder to overhead  Every break (switch) perform 100 SU (split as needed) Ablauf RX Teil A 1 Clean 1 Front Squat 1 Push Press 1 Push Jerk Teil B  6 Front Squat @ 60/40 Kg 6 Shoulder to overhead Every break (switch) perform 50 DU (split as needed)

Modus : Build up for max. weight and you go I go Workout : Teil A – AMRAP 6, Teil B – AMRAP 6  Gewichte Scaled: 50/35kg Rx: 60/40kg Score : Maximales Gewicht und Wiederholungen Ablauf Scaled Teil A   1 Clean 1 Front Squat 1 Push Press 1 Push Jerk Teil B  6 Front Squat @ 50/35 Kg 6 Shoulder to overhead  Every break (switch) perform 100 SU (split as needed) Ablauf RX Teil A 1 Clean 1 Front Squat 1 Push Press 1 Push Jerk Teil B  6 Front Squat @ 60/40 Kg 6 Shoulder to overhead Every break (switch) perform 50 DU (split as needed)

Modus : Split as needed Workout : For time (TC: 10min) Gewichte Rx: 60/40kg Scaled: 40/30kg Ablauf Scaled Buy in: 1000m BikeErg into: 30 Back Rack Reverse Lunges (40/30) 30 Burpee to plate 20 Front Rack Reverse Lunges (40/30) 20 Burpee to plate + G2OH 10 OH-Reverse Lunges (40/30) 10 Pull ups    Ablauf Rx Buy in: 1000m BikeErg into : 30 Back Rack Reverse Lunges (60/40) 30 Pull ups  20 Front Rack Reverse Lunges (60/40) 20 C2B Pull ups  10 OH-Reverse Lunges (60/40) 10 BMU