WODs

#PEMPELFORCE 2019/2020 

TRAINING WEEK 2-5

Monday, 5/8 

Lift: 

10 Min to work up to heavy 5-Rep T'n'G Squat Snatch

• 5 Sets max!
• Technique work or Power Sn. for Beginners 

WOD: 

Team of 2 - For Time

• 2K Row (switch every 250)
• 120 Alt. Burpees
• 1K Row 
• 100 T2B / Leg Raises
• 500m Row
• 80 Alt. Heavy KB Snatches

GYMNASTICS

• Focus: Kipping in T2B

Tuesday, 6/8  

Lift: 

Tempo Back Squat (20X1)

• 7-5-3-7-5-3 Reps

Superset = 10 Hip Thrusts

WOD: 

AMRAP 9

• 9 Dbl DB / KB "Front" Squats
• 21 Unbroken Double Unders

Foundation Weightlifting: 

• Clean & Jerk

Endurance / Bodyweight:

Workouts with longer time domains, usually including plenty of Running, Rowing or Biking. No Barbells!

Wednesday, 7/8   

Lift: 

EMOM x14 (increase weight each Round)

1. 5 Tempo Deadlifts (30X1)
2. 15 DB Floor Press

WOD: 

For Time (12 Min Cap)

• 1-2-3-4-5-6-7-8-9-10 Reps*
• DB Suitcase Deadlift
• DB Strict Press
• * 5 Up-Downs after every completed Round

Advanced Weightlifting

• Clean & Jerk

Thursday, 8/8

Acc.: 

Core Killer Tabatas

1. Banded Plank Hold
2. Situps
3. Arch Hold

WOD: 

3 RFT (25 Min Cap)

• 800m Run
• 20 Single Arm Devil Press

Endurance / Bodyweight: 

Workouts with longer time domains, usually including plenty of Running, Rowing or Biking. No Barbells!

Friday, 9/8

Lift: 

EMOM x14

1. 8 Unbroken Hang Power Cleans (light - medium)
2. 12 Alt. Front Rack Lunges (@Clean Weight)

WOD:

2x AMRAP 7 (2 Min Rest)

• 10 Wallballs
• 12 Single Arm KB SDHP
• 14 Single Arm KB OH Lunge

Saturday, 10/8

WOD: 

Team of 3 - with a Running Clock

0:00 - 6:00

• A = Front Squat Fran
• B+C = 100/90/80 Cal Row

6:00 - 8:00

• All Rest!

8:00 - 14:00

• B = Push Press Fran
• A+C = 100/90/80 Cal Ski

14:00 – 16:00

• All Rest!

16:00 - 22:00

• C = Power Clean Fran 
• A+B = 100/90/80 Cal Bike

NO COMP CLASS DUE TO THE KETTLEBELL WORKSHOP

Sunday, 11/8

CLOSED!

#PEMPELFORCE 2019/2020 

TRAINING WEEK 2-4

Monday, 29/7 

Lift: 

Overhead Squat

• 8 - 6 - 4 - 6 - 8 Reps
• 50 - 60 - 70 - 65 - 60 % 

Superset

• 10 (Adv. Weighted) Cossack Squats

WOD: 

EMOM x 20

• 10 / 8 Cal Bike
• 20 Goblet Squats
• 15 / 12 Cal Row
• 20 Box Jump Overs

GYMNASTICS

• Focus: Kipping in T2B & Pullups

Tuesday, 30/7  

Acc.: 

Press & Overhead Walk

• 5 Dbl DB Strict Press
• 10 m Overhead Carry
• 5 Dbl DB Strict Press
• 10 m OH Carry back
• 5 Dbl DB Strict Press

Superset = 10 Bent over Rows (BB)

WOD: 

Part A = AMRAP 5

• 100 Double Unders
• 25 Burpees
• AMRAP Strict Press in remaining time

Part B = AMRAP 5

• 75 Double Unders
• 35 Burpees 
• AMRAP Push Press

Part C = AMRAP 5 

• 50 Double Unders
• 45 Burpees 
• AMRAP Push Jerk

Foundation Weightlifting: 

• Snatch

Endurance / Bodyweight:

Workouts with longer time domains, usually including plenty of Running, Rowing or Biking. No Barbells!

Wednesday, 31/7   

Cond.: 

Team of 2 - 4 Rounds each

• A = 500 m Row (go hard!)
• B = 10 Fly's & 10 Reverse Fly's

WOD: 

3 RFT (12 Min Cap)

• 400 m Run
• 30 Deadlifts (@ 40-50%)
• 20 T2B / V-Ups / Situps

Advanced Weightlifting

• Snatch

Thursday, 31/7 

WOD: 

"Kai" - Team of 2 - 32 RFT (YGIG)

• 2 Deadlifts (70-80%)
• 4 Handstand Pushups
• 8 Pistols (Alt.)

Timecap = 40 Min.

Endurance / Bodyweight: 

Workouts with longer time domains, usually including plenty of Running, Rowing or Biking. No Barbells!

Friday, 2/8

Lift: 

Front Squat

• 8 - 6 - 4 - 6 - 8 Reps
• 50 - 60 - 70 - 65 - 60%

Superset = 10 Calf Raises plus 10 Leg Curls

WOD:

AMRAP 6

• 3 Bar Muscle Ups
• 6 Hang Power Cleans
• 9 Wallballs

immediately into 3 RFT

• 20 Wallballs
• 5 Bar Muscle Ups 

Saturday, 3/8

WOD: 

Team of 2 – 20 minutes with a running clock (YGIG)

00:00 – 05:00

amrap

• 5 Burpee Pull-ups
• 10 DB Snatches

05:00 – 10:00

amrap

• 5 Burpee BJO
• 10 DB Cleans

10:00 – 15:00

amrap

• 5 cal bike
• 10 DB Push Press

15:00 – 20:00

• 5 Man Maker
• 10 Russian KBS

Competition Class 

A. ACC.

Two sets of:

• 30 Second Side Plank (left)
• 30 Second Scapular Circles from Push-Up Position
• 30 Second Side Plank (right)
• 30 Second Supinated-Grip Hang from Pull-Up Bar

Rest 30 seconds

• 12 Alternating Bowler’s Squats
• 12 Alternating Cossack Squats
• 12 Band Pull-Throughs

Rest as needed

B. LIFT

Every 2 minutes, for 12 minutes (6 sets):

• 3 Squat Clean + Jerk @ 75-80% of 1-RM Clean & Jerk

C. WOD

For time:

• 50 Burpee Box-Jump-Overs 
• 40 Sandbag Cleans
• 30 Kettlebell Swings
• 10 Pull-up-TTB

D: ACC.

Three sets of:

• Chinese Kettlebell Row x 10 reps 
• Dumbbell French Press x 12 reps

Rest as needed

Sunday, 28/7

CLOSED!

#PEMPELFORCE 2019/2020 

TRAINING WEEK 2-4

Monday, 22/7 

Lift: 

Strict Press

• 8 - 6 - 4 - 6 - 8 Reps
• 60 - 65 - 70 - 67.5 - 65 % 

Superset

• 6-10 Strict Pullups / Heavy Ringrows

Advanced Superset

• 3 Strict Pullups
• 6 Kipping C2B
• 9 Butterfly

WOD: 

AMRAP 12

• 12 Push Jerks (@75% of 1RM Strict Press)
• 24 Situps 
• 36 Double Unders

GYMNASTICS

• Focus: Dips & Progressions, Kipping Dips 

Tuesday, 23/7  

Acc.: 

EMOM x12

• 30 Russian Twists
• 20 Romanian DL (with KB or DB)
• 30 Sec L-Sit
• 10/10 Single Leg Glute Bridges 

WOD: 

For Time

• 750 m Row
• 50 Thruster (@ 45 / 32.5 kg)
• 25 Overhead Squats (@ Thruster Weight) 

Foundation Weightlifting: 

• Clean & Jerk

Endurance / Bodyweight:

Workouts with longer time domains, usually including plenty of Running, Rowing or Biking. No Barbells!

Wednesday, 24/7   

Lift: 

Deadlift

• 8 - 6 - 4 - 6 - 8 Reps 
• 55 - 65 - 75 - 70 - 65%  

Superset

• 5 x 10 Good Mornings

Advanced Superset

• Good Mornings + 10 Cal Bike Sprint

WOD: 

4x AMRAP 4 (1 Min Rest)

• 30 Burpees
• AMRAP Alt DB C&J 

Advanced Weightlifting

• Clean & Jerk

Thursday, 25/7

Tech.:

15 Min to find a Heavy 5-Rep T'n'G Power Clean 

WOD: 

2 RFT - Team of 2

• 50 Power Cleans
• 60 Front Squat 
• 70 T2B

Endurance / Bodyweight: 

Workouts with longer time domains, usually including plenty of Running, Rowing or Biking. No Barbells!

Friday, 26/7

Lift: 

E2MOM x 10

• 20 OH Lunges (Dbl DB)
• 10 Heavy & High Box Stepovers

WOD:

AMRAP 20

• 10 Pullups / C2B / Muscle Ups
• 20 BJO (Adv: High)
• 30 Wallballs
• 40 Pushups 

Saturday, 27/7

WOD: 

Team of 3 - AMRAP 30

• A = Row for Max Cal
• B = 3R for 6 Burpees on Plate, 6 Plate G20
• C = Deep Squat Hold 

Competition Class

 A. TECHNIK / LIFT

SNATCH COMPLEX - BUILD A HEAVY COMPLEX OF THE DAY

E3MOM * 16

2 x 1 SNATCH HIGH PULL + 1 HANG POWER SNATCH + 1 SQUAT SNATCH

B. WOD - WITH A RUNNING CLOCK 

ON THE 00:00 

amrap 

• 10 cal bike
• 5 BAR MU / C2B / PULL UPS

ON THE 05:00

amrap

• 10 cal row
• 5 HSPU (strict or kipping)

ON THE 10:00

• max reps Deadlifts (@50%)

until clock reaches 13:00

Sunday, 28/7

CLOSED!

#PEMPELFORCE 2019/2020 

TRAINING WEEK 2-3

Monday, 15/7 

Lift: 

Sumo Deadlift (5 Sec Pause at Top)

• 5 x 7 @ 50-65 % of 1RM Deadlift
• Compare to 10.7. and add between 5-10 kgs if possible
• Superset = 5 x 10 Oblique Twists / Wood Chippers

WOD: 

EMOM x 20

• 20 / 15 Cal Row (Scale to 15/12)
• 12 Strict T2B / Leg Raises / T2KB
• 15 / 12 Cal Bike (Scale to 12/10)
• 20 Unbroken KB Swings (32/24) (28/20) (24/16)

GYMNASTICS

• Focus: Dips & Progressions, Kipping Dips

Tuesday, 16/7  

Acc.: 

EMOM x10

• AMRAP HSPU in 30 Sec.
• AMRAP Strict Pullups or Heavy Ringrows in 30 Sec.

WOD: 

AMRAP 14

• 1,2,3,4... Hang Squat Clean (70/45)
• 5,10,15,20... Burpees over Bar

Foundation Weightlifting: 

• Snatch

Endurance / Bodyweight:

Workouts with longer time domains, usually including plenty of Running, Rowing or Biking. No Barbells!

Wednesday, 17/7   

Lift: 

Back Squat (3 Sec Pause at Bottom)

• 5 x 7 @ 50-65%
• Superset = 5 x 10 Hack Squats

WOD: 

For Time

• 500 m Row
• 100 Wallballs
• 400 m Run

Advanced Weightlifting

• Snatch

Thursday, 18/7

Acc.:

Snatch Technique 

• Work up to a heavy 1-Rep for the day

WOD: 

Team of 2 - For Time

• 100 Snatches (Weight A)
• 400m Farmers Carry
• 75 Snatches (Weight B)
• 400m Sandbag Carry
• 50 Snatches (Weight C)
• 400m Medball Pec Carry
• 25 Snatches (Weight D)
• 400m Buddy Carry

Endurance / Bodyweight: 

Workouts with longer time domains, usually including plenty of Running, Rowing or Biking. No Barbells!

Friday, 19/7

Lift: 

Push Jerk (3 Sec Pause @ Top)

• 5 x 7 Reps @ 110-130 of 1RM Strict Press
• Compare to 8.7. and add between 1-5 kgs
• Superset = 5 x 10 Dbl DB Rows

WOD:

E3MOM x 12 Min.

• 100 Double Unders
• AMRAP Dbl DB or KB Front Rack Lunges

Saturday, 20/7

WOD: 

Team of 2

Buy-In: 2000m Team Row

Part 1: 10 Rounds (YGIG) of

• 3 Pullups, 4 Thruster, 5 BFB

Part 2: 10 Rounds (YGIG) of

• 4 Pullups, 5 C&J's, 6 BFB

Part 3: 10 Rounds (YGIG) of

• 5 Pullups, 6 Deadlifts, 7 BFB

Competition Class

A. Handstand (Walk) Play Time

20 min to get comfortable with being upside down. Challenge yourself with obstacles.

B. Strength

• Strict Cadence Pull-ups (3sec above bar, 3sec under bar, 3sec deadhang hold): 5 x 3
• Strict (weighted) Ring/Bar Dips: 2-3-4-5-5-4-3-2

C. WOD

Buy-in: 10 Turkish get-ups

directly into 5 RFT

• 3 (legless) rope climbs 
• 10m HSW /20 sec Handstand + Shoulder Taps
• 30 Double Unders 

Buy-out: 10 Turkish get-ups

Sunday, 14/7

CLOSED!

#PEMPELFORCE 2019/2020 

TRAINING WEEK 2-2

Dear Members, 

We are starting our 2nd Training cycle for the year and there will be some changes to the program.

Strength Parts will now be in the 3-10 Rep Range and will get heavier, we will also play around with Tempo Options.

While we will still have Conditioning Elements regularly, the amount of pure Cardio based Workouts will decrease.

Make sure to keep your Scores and Weights, as we will work with percentages to determine the ideal load for you.

#pempelforce

Monday, 8/7 

Lift: 

Push Press (3 Sec Pause at Top)

• 5 x 7 @ 110-120 % of 1RM Strict Press

WOD: 

"Heinz" - 5 RFT

• 300 m Run
• 20 Alt. DB Clean & Jerks
• 5 Wallwalks

Tuesday, 9/7  

Acc.: 

3 RFQ

• 1 Min Battle Rope
• 1 Min Banded KB or Plate Hold
• 1 Min L-Sit

WOD: 

AMRAP 12

• 6 Burpees over Bar
• 6 Overhead Squats
• 6 Strict Pullups
• 6 Overhead Lunges

Foundation Weightlifting: 

• Clean & Jerk

Endurance / Bodyweight:

Workouts with longer time domains, usually including plenty of Running, Rowing or Biking. No Barbells!

Wednesday, 10/7   

Lift: 

Deadlift (3 Sec Pause at Knee)

• 5 x 7 @ 50-65%

WOD: 

For Time

• 10-20-30 Toes to Bar
• 30-20-10 KB Swing
• 50-100-150 Double Unders

Advanced Weightlifting

• Clean & Jerk

Thursday, 11/7

Acc.:

EMOM x 8  

• 30 Sec Flutter Kicks
• 30 Sec Arch Hold

WOD: 

Team of 2 - E5MOM x 30 Min

• 50 Sandbag or BB Floor Press (increasing weight every Round)
• Row for Max Cal in remaining time

Endurance / Bodyweight: 

Workouts with longer time domains, usually including plenty of Running, Rowing or Biking. No Barbells!

Friday, 12/7

Lift: 

Front Squat (3 Sec Pause @ 45° on way up)

• 5 x 7 Reps @ 50-65%

WOD:

3 x AMRAP 3 (1 Min Rest)

• 25 Wallballs
• Max Rep Power Cleans (70/50)

Saturday, 13/7

WOD: 

Team of 2 - For Time

• 100 Single DB Deadlifts
• 100 Pushups
• 100 Single DB Cleans
• 50 Pullups
• 100 Single DB Push Jerk
• 100 Pushups
• 100 Single DB OHS
• 50 Pullups

Competition Class

Ring Muscle-up Play Time:

Spend 15 minutes to go through different progressions and challenge yourself with the full movement (for quality!).

Strength:

Take 15-20 minutes to build today’s heaviest complex of: 

• 1 Squat Clean + 1 Hang Squat Clean

WOD:

For Time

• 1.000 m row
• 50 DB G2O
• 25 Ring Muscle-ups 

Accessory:

3 Rounds

• 45 sec Hollow Hold
• 10 V-Ups
• Seitlicher Bandzug (10 pro)

Sunday, 14/7

• Open Gym (11-12 /12-13h)
• Track&Field (11h)

#PEMPELFORCE 2019/2020 

TESTING WEEK 2-1

Dear Members,

its time for the 2nd Testing Week of this year. Please choose a maximum of 2-3 Tests this week, come in and give it your best shot! 

Let's ring that PR-Bell, #pempelforce crew!

Monday, 1/7 

WOD: 

"Barbara" - 5 Rounds, each for Time

• 20 Pullups
• 30 Pushups
• 40 Situps
• 50 Squats
• Rest 3 Minutes (mandatory) after every Round

Tuesday, 2/7  

WOD: 

"DT" - 5 RFT

• 12 Deadlifts
• 9 Hang Power Cleans
• 6 Push Jerk

Foundation Weightlifting: 

• Snatch

Endurance:

Workouts with longer time domains, usually including plenty of Running, Rowing or Biking. No Barbells!

Wednesday, 3/7   

Gym: 

"Upside Down"

• 5 Min for Max Distance HS Walk or Max Wall Walks

WOD: 

"Pempelforce Beep Test" - EMOM for as long as possible

• 1-2-3... Thruster (empty Barbell)
• 1-2-3... Burpees over Bar

Advanced Weightlifting

• Snatch

Thursday, 4/7 

WOD: 

"Rhine Crossing"

• 6km Run for Time across Theodor-Heuss-Bridge and back
• Trail will be marked :)

Endurance: 

Workouts with longer time domains, usually including plenty of Running, Rowing or Biking. No Barbells!

Friday, 5/7

WOD: "CrossFit Total"

• Back Squat, 1RM (Max 3 Att.)
• Shoulder Press, 1RM (Max 3 Att.)
• Deadlift, 1RM (Max 3 Att.)

Saturday, 6/7

WOD: Team of 3 - AMRAP 20

• 300 Weighted Box Stepovers
• 200 Medball Situps
• 100 Cluster
• A+B work on numbers, C bikes or rows 20/15 Cal.

Sunday, 7/7

CLOSED!

#PEMPELFORCE 2019/2020 

TRAINING WEEK 1-12

FINAL TRAINING WEEK BEFORE NEXT WEEKS TESTS!

Please keep in mind that to perform really well in the tests it might make sense to slow down in training a bit towards the end of the week.

Talk to your coaches about proper scaling to maximize those numbers! 

Monday, 24/6 

Lift: 

Deadlift

• 3 x 15 Reps @ 55% 
• Adv.: 1 Sec pause at the knees on the way up

WOD:

AMRAP 10

• 10 KB or DB Deadlifts
• 10 Weighted Box Step Overs
• 100 m Run

Tuesday, 25/6  

Skill: 

Pullup, Kipping Pullup, Progressions & Technique

WOD: 

E5MOM for 20 Minutes (4 Rounds)

• 1000 / 800 m Row or 2 Mile Bike
• As many Strict Pullups as possible in remaining time

Foundation Weightlifting: 

• Clean & Jerk

Endurance:

Workouts with longer time domains, usually including plenty of Running, Rowing or Biking. No Barbells!

Wednesday, 26/6   

HOTTEST DAY OF THE YEAR! PREPARE ACCORDINGLY AND DRINK WATER ALL DAY!

High Intensity Training in hot temperatures can be really dangerous if you aren't properly hydrated!

On a normal day an average person should consume at least 2-3 liters of water, if you are physically active this can go up to 4-5 liters.

With temperatures all the way up to 37° next week, it will not hurt you to even break the 5 liter mark.

Not sure how much water you drink? Try measuring it for the next couple of days and try to hit the numbers above.

Acc.: 

5 RFQ

• 30 Sec Flutter Kicks
• 30 Sec Arch Flutter Kicks
• 15 Sec Side Tuck Hold per Side
• 30 Sec Glute Bridge Hold
• 10 Barbell Rollouts
• 10 Single Leg Barbell Deadlifts

WOD: 

"Cash Out"

• 100 Cal on Row, Bike or Ski Erg
• 200 Double Unders

Advanced Weightlifting

• Clean & Jerk

Thursday, 27/6

OUTDOOR TRAINING! PLEASE COME PREPARED (RUNNING SHOES) AND BRING PLENTY OF WATER! 

WOD: 

• E2MOM x 10 Minutes of Suicide Line Sprints (5/10/15/20m)
• 5 x 50m Sled Sprint
• 5 x 400 m Slow and 400 m Quick Jog to Sprint
• And maybe some more surprises :)

Endurance: 

Workouts with longer time domains, usually including plenty of Running, Rowing or Biking. No Barbells!

Friday, 28/6

Lift: 

E2MOM x 12 Minutes

• 5 Push Press into 5 Push Jerks 
• compare to 3.6. 
• try to go unbroken on all Sets

WOD: 

10 RFT

10-9-8-7-6-5-4-3-2-1

• DB Ground to Overhead

1-2-3-4-5-6-7-8-9-10

• DB Facing Burpee

Saturday, 29/6

TEAM WOD SATURDAY - TBA

Sunday, 30/6

OPEN GYM 

#PEMPELFORCE 2019/2020 

TRAINING WEEK 1-11

Monday, 17/6 

WOD: For Time

• 200 Wallballs
• E2MOM = 15 Box Jump or Step Overs

Tuesday, 18/6  

Lift & Technique: Snatch

• Work up to 80-90% in 15 Min.

WOD: AMRAP 10

• 1,2,3,4... Power Snatches
• 5,10,15,20... Situps

Foundation Weightlifting: 

• Snatch

Endurance:

Workouts with longer time domains, usually including plenty of Running, Rowing or Biking. No Barbells!

Wednesday, 19/6   

Acc.: 4 RFQ

• 12 Front Rack Lunges
• 12 Bent over Rows
• 12 Side Lunges
• 12 High Pulls (KB or DB)
• 12 Calf Raises
• 12 Floor Press

WOD: For Time

• 400 m Run
• 50 Burpees to Target
• 400 m Run 

Advanced Weightlifting

• Snatch

Thursday, 20/6

NATIONAL HOLIDAY! 

Friday, 21/6

WOD: Team of 2 - For Time

• 50-40-30-20-10 Pushups
• 50-40-30-20-10 Pullups
• 50-40-30-20-10 DB Thruster
• E2MOM = 20/16 Echo Bike Cal

Saturday, 22/6

SOMMERFEST :)

Sunday, 23/6

CLOSED!

#PEMPELFORCE 2019/2020 

TRAINING WEEK 1-10

Monday, 10/6 

National Holiday - Open Gym available

Tuesday, 11/6  

Skill: 

Rowing Technique

WOD: 

E2MOM x 20 Min (Team of 2 - YGIG)

• 15/12 Cal Row
• 12 DB Snatches
• Max Burpees in remaining time

Directly into:

• Row as far as possible in 10 Min as a Team of 2, change whenever

Foundation Weightlifting: 

• Clean & Jerk

Endurance:

Workouts with longer time domains, usually including plenty of Running, Rowing or Biking. No Barbells!

Wednesday, 12/6   

Lift:

Deadlift

• 21-15-9 Reps unbroken
• 3 Min Rest between Sets
• Working Sets around 55-60-65% of 1RM

WOD: 

21-15-9 Reps for Time

• Wallballs
• Toes to Bar
• Weighted Box Stepovers (1 DB, KB or Medball)

Advanced Weightlifting

• Clean & Jerk

Thursday, 13/6

Acc.: 

4 RFQ

• 25 Hollow Rocks
• 30 Sec. Active Hang
• 25 Arch Rocks
• 30 Sec. HS Hold (Adv.: Shoulder Taps)
• 20 Alligators
• 30 Sec. Support Hold

Skill: 

• Pistol Squats & Scaling
• Handstand Pushups & Scaling

WOD:

3x AMRAP 3

• 3 Handstand Pushups
• 6 Pistols

Endurance: 

Workouts with longer time domains, usually including plenty of Running, Rowing or Biking. No Barbells!

Friday, 14/6

Skill: 

Clean & Jerk

• 15 Min to work up to 80-90%
• Focus on Technique!
• No Max Out!

WOD:

6 RFT (TC = 32 Min)

• 10 C&J @ 50% 
• 20 Situps
• 300 m Run
• 40 Double Unders

Saturday, 15/6

WOD: Team of 4 - For Time

• 200 Sandbag Clean over Box + Burpee Box Climbover
• E2MOM - 200 m Run for 2 TM

Sunday, 16/6

CLOSED!

#PEMPELFORCE 2019/2020 

TRAINING WEEK 1-9

Monday, 3/6 

Lift: E2MOM x 12 

• 6 Push Press + 6 Behind the Neck Push Press
• Compare to 16.5. and add 1,25 / 2,5 kg total if you can still go unbroken

WOD: E3MOM x 15

• 21 Bar Facing Burpees
• 15 Thruster (unbroken)
• 9 T2B

Gymnastics:

Strict & Kipping Pullup Week 2/2

Tuesday, 4/6  

Acc.: EMOM x 16

• 30 Sec Flutter Kicks
• 30 Sec Glute Bridge Hold 
• 30 Sec L-Hang or L-Sit
• 30 Sec Super Heavy Sandbag Hold

WOD: 4 RFT

• 200 m Run
• 20 Hang Cleans (RX = 60 / 42.5)

Foundation Weightlifting: 

• Snatch

Endurance:

Workouts with longer time domains, usually including plenty of Running, Rowing or Biking. No Barbells!

Wednesday, 5/6   

REST OR EASY DAY FOR MURPH PARTICIPANTS!!!

Lift: E2MOM x 12  

• 12 Back Squats @ 50%

WOD: AMRAP 10

• 5 Power Snatches @ 50% of 1RM
• 10 Front Rack Lunges @ Snatch Weight
• 25 Double Unders 

Advanced Weightlifting

• Snatch

Thursday, 6/6

REST OR EASY DAY FOR MURPH PARTICIPANTS!!!

WOD: Team of 2 - For Time

• 150 Wallballs
• 125 Box Jump Overs
• 100 Hand Release Pushups
• 75 Medball Situps
• 50 Man Makers
• 25 Bar Muscle Ups / Jumping Muscle Ups

Endurance: 

Workouts with longer time domains, usually including plenty of Running, Rowing or Biking. No Barbells!

Friday, 7/6

REST OR EXTREMELY EASY DAY FOR MURPH PARTICIPANTS!!!

WOD: AMRAP 40

• 800 m Run
• 1000 m Row
• 1600 m Bike

Saturday, 8/6

"MURPH DAY 2019"

RX:

• 1 Mile Run
• 100 Pullups
• 200 Pushups
• 300 Air Squats
• 1 Mile Run
• With OR without wearing a 20/10 lbs vest

Scaled Opt. 1:

• 1 Mile Run
• 20 Rounds of 5 Pullups, 10 Pushups, 15 Squats
• 1 Mile Run

Scaled Opt. 2:

• 1 Mile Run
• 5 Rounds of 20 Pullups, 40 Pushups, 60 Squats
• 1 Mile Run

Team of 2 Option:

• 1 Mile Run as a Team
• Share the 100 Pullups, 200 Pushups, 300 Squats any way you want
• 1 Mile Run as a Team

Beginner Murph:

• 10 Rounds of 
• 200 m Run
• 5 Pullups / Ringrows
• 10 Pushups (Hands on Box)
• 15 Squats

Sunday, 9/6

CLOSED!

#PEMPELFORCE 2019/2020 

TRAINING WEEK 1-8 

Monday, 27/5 

WOD: "Christina B." - 5 RFT

• 400 m Run
• 21 Wallballs
• 15 Medball Box Stepovers
• 9 Burpee over Medballs

Gymnastics:

Strict & Kipping Pullup Week 1/2

Tuesday, 28/5  

Conditioning: Work in Teams of 2

• 8 x 2 Min Rowing Intervals (Partner A)
• 6-12 Unbroken Strict Pullups
• 10 Deadlifts @ 60%
• While Partner A is on the Row for 2 Min, Partner B does Pullups in Min 1 and Deadlifts in Min. 2

Foundation Weightlifting: 

• Clean & Jerk

Endurance:

Workouts with longer time domains, usually including plenty of Running, Rowing or Biking. No Barbells!

Wednesday, 29/5   

Acc.: 5 RFQ

• 10 Double DB Bent over Row, 
• 10 Seated Medball Toss to and per Side
• 10 Double DB Thruster
• 10 Slow & Strict Hanging Leg or Knee Raises

WOD: AMRAP 10

• 10 Double DB or KB Cleans
• 20 Double Unders

Advanced Weightlifting

• Clean & Jerk

Thursday, 30/5

CLOSED - NATIONAL HOLIDAY

Endurance: 

Workouts with longer time domains, usually including plenty of Running, Rowing or Biking. No Barbells!

Friday, 31/5

Lift: E2MOM x 12 Min 

• 12 Front Squats @ 50 % of 1RM

WOD: For Time (12 Min Cap)

• 100 Hand Release Pushups
• 100 Weighted Situps (DB on Chest)
• EMOM = 1 Wallwalk

Saturday, 1/6

TEAM WOD SATURDAY 

Team of 2 - 5 Rounds in FGB Style (1 Min Work per Station)

• Min. 1: Sync. Jumping Lunges
• Min. 2: Sync. Pullup / Low Bar Pullup / Ringrow
• Min. 3: Sync. Squat Clean (empty Barbell)
• Min. 4: Sync. Push Press (empty Barbell)
• Min. 5: 1 Min Rest

Sunday, 2/6

CLOSED!