WORKOUT
OF THE DAY
23rd März 2026
MOD3149
CORE STRENGTH
30 sec ON 30 sec OFF x 8:
- HS Hold
- Hollow Hold
CONDITIONING
On a running clock (3 Rounds for reps)
In teams of 2,
Min 00:00-10:00
60 Clean & Jerk
Min 10:00-18:00
60 HSPU // 20 Wallwalks
*remaining time: max Push Ups
Rest between Min 18:00-20:00
Min 20:00-30:00
200/140 cal BIKE or ROW
L1: 43/30 scale to 70% of 1 RM
L2: 61/43
L3: 70/50
for the erg part: choose the erg that challenges you. Some of you want to enjoy the bike, some of you want to improve their row efficiency.
Have fun 🙂
Scoring: time for C&J, HSPU/WW, Bike
post amount of Push Ups in the comments.
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
