WORKOUT
OF THE DAY
28th Januar 2026
MOD3193
RUDER-MARATHON 2026
REGISTRATION CLOSED SAMSTAG 31.01.2026 Start 9:00h Doors Open: 8:30h
REGISTRATION CLOSED SAMSTAG 31.01.2026 Start 9:00h Doors Open: 8:30h
ENGINE BUILDING
Metcon (6 Rounds for reps)
6 sets
2 Min ON 2 Min OFF
A:
10 lateral Burpee over Row
20/15 cal Row
max Burpee over Rower
B:
10 lateral Burpee over Bar
20 Deadlift
max Burpee over Row
C:
10 lateral Burpee over Bar
15 Power Clean
max Burpee over Row
L1: DL 50/35 kg ; PC 20/20 kg
L2: DL 70/50 kg ; PC 43/30 kg
L3: DL 100/70 kg ; PC 50/35 kg
workout stimulus:
first burpees done in 30 sec.
2nd part max 1 min (rather sub)
max burpees: 30-45 sec left
score: max burpees
BRING DEIN TRAINING AUF DAS NÄCHSTE LEVEL
Du hast es bis hierher geschafft. Der nächste Schritt besteht darin, dich für unser kostenloses Try-Out-Training anzumelden.
NEWS
FEEDBACK VON UNSEREN MITGLIEDERN
EAT MEAT AND VEGETABLES, NUTS AND SEEDS, SOME FRUIT, LITTLE STARCH AND NO SUGAR. PRACTICE AND TRAIN MAJOR LIFTS: DEADLIFT, CLEAN, SQUAT, PRESSES, CLEAN AND JERK, AND SNATCH. SIMILARLY, MASTER THE BASICS OF GYMNASTICS: PULL-UPS, DIPS, ROPE CLIMB, PUSH-UPS, SIT-UPS, PRESSES TO HANDSTAND, PIROUETTES, FLIPS, SPLITS, AND HOLDS. BIKE, RUN, SWIM, ROW, ETC. HARD AND FAST. FIVE OR SIX DAYS PER WEEK, MIX THESE ELEMENTS IN AS MANY COMBINATIONS AND PATTERNS AS CREATIVITY WILL ALLOW. ROUTINE IS THE ENEMY. KEEP WORKOUTS SHORT AND INTENSE. REGULARLY LEARN AND PLAY NEW SPORTS.
Besuche uns
CrossFit Salzburg
Rottfeld 9A
5020 Salzburg
