WODs

#PEMPELFORCE 

TRAINING PROGRAM

Monday, 30/9 

Skill & Strength:

EMOM x8 

• 3-5 Tall Box Jumps
• 2-3 Wall Walks 

WOD: 

3 Sets 

4:00 Min on / 2:00 Min off

• 200 m Row / Run
• 20 Box Jump Overs
• 20 Wallballs
• Max Deadlifts (125 / 85)

Endurance / Bodyweight

WOD:

4 Sets of 4 RFT

each Round has a 5 Min Cap

• 10 Medball Goblets
• 10 Alt DB Snatches

GYMNASTICS

• Focus: Rope Climb - Technique

Tuesday, 1/10

Lift:

Every 1:30 for 6 Sets

• 2 TNG Power Snatches 

WOD:

AMRAP 16

• 3 Power Snatches (Sub = 10 DB Snatches)
• 6 T2B
• 6 Strict Pullups
• 6 T2B

Endurance / Bodyweight

WOD:

AMRAP 25

• 200 m Run
• 20 Sandbag Squats
• 50 Double Unders 

Foundation Weightlifting

• Clean & Jerk

Wednesday, 2/10    

WOD: 

"Death Row"

EMOM x20

• 20 Cal Row
• 15 Burpees

Scale to a number you can finish in :45 Sec!

Note total reps!

Advanced Weightlifting

LIFTOFF OCTOBER 2019

• 1RM Snatch
• 1RM Clean & Jerk

Thursday, 3/10

Team - WOD

"Tag der deutschen Einheit"

Team of 3 - AMRAP 31

• 3 Squat Cleans
• 10 Handstand Pushups / Pushups

Once every Partner has completed one Round:

• 3x 100m Relay Run

Endurance / Bodyweight: 

WOD: 

Triple AMRAP

AMRAP 8

• 12 Up-Downs
• 10 Situps
• 8 Box Jumpovers
• 6 Pushups

- REST 2:00 Min

Friday, 4/10

Lift: 

On a 10:00 Min Running Clock

• 3 RM Thruster 

WOD: 

10 RFT

• 9 Thruster
• 35 Double Unders

Saturday, 5/10

Team WOD

HERO - TEAM OF 3 - "JENKINS"

AMRAP 40

• 50 Burpees
• 400 m Run (together)
• 50 KB Swings
• 400 m Run
• 50 Pullups 
• 400 m Run
• 50 Pushups
• 400 m Run

1 Person is working, split up any way

Sunday, 6/10

CLOSED!

#PEMPELFORCE 2019/2020 

TRAINING WEEK 2-12

Monday, 23/9 

Lift: 

Deadlift

• 3-3-3-3-3

Aim for Heavy Set of 3 or 3RM

WOD: 

For Time (TC = 10)

Buy-In: 200 m Run

Into: 3 Rounds

• 15 Deadlifts
• 50 Double Unders

Buy-Out: 200 m Run

Endurance / Bodyweight

WOD:

21-15-9 Reps for Time

• Burpees
• Situps
• Pullups
• Ringrows
• Dips
• Pushups

E2MOM = 100 m Sprint Row

GYMNASTICS

• Focus: Handstand (3/3)

Tuesday, 24/9

Lift:

EMOM x8

• 2 Power Snatches + 1 Squat Snatch

work as heavy as possible towards the end of EMOM

WOD:

EMOM x21

• 12 Alt DB Split Snatches
• 12/10 Cal Bike (15/12 Cal Row)
• Max Unbroken Wall Balls

Endurance / Bodyweight

WOD:

2 Rounds of the following AMRAPS

1: AMRAP 3

• 10 Jumping Squats
• 20 Single Unders

2: AMRAP 3

• 10 Jumping Lunges
• 20 Flutter Kicks

3: AMRAP 3

• 10 Up-Down to Bars
• 20 Jumping Jacks

1 Min Rest between Stations, repeat twice!

Foundation Weightlifting

• Snatch

Wednesday, 25/9    

WOD: 

NCFIT BASELINE I

1: On a 12 Min Running Clock

• Run 1 Mile 
• Max Meter Row in remaining time

5 MIN REST 

2: AMRAP 12

• 6 Strict Pullups
• 12 Hand Release Pushups
• 18 Situps

POST-WOD (optional):

3 RFQ 

• Acc. 2 Min L-Sit
• Acc. 2 Min HS Hold

Advanced Weightlifting

• Snatch

Thursday, 26/9

Lift: 

EMOM x8

• 2 Power Clean + 1 Squat Clean

work as heavy as possible towards the end of EMOM

WOD: 

22-16-10 Reps for Time

• Up-Downs
• Power Cleans (60/42.5)

POST WOD (optional): 

2x Tabata (8 Rounds of 20 Sec Work and 10 Sec Rest)

• Hollow Rocks
• Arch Rocks

Endurance / Bodyweight: 

WOD: 

For Time

1-2-3-4-5-6-7-8-9-10 Reps of 

• Dbl DB Deadlift

10-9-8-7-6-5-4-3-2-1 Reps of 

• V-Ups

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

• Box Stepovers

10-9-8-7-6-5-4-3-2-1 Reps of 

• Cal Bike

Friday, 27/9

Lift: 

Back Squat

• 5-5-5-5-5

Build to heavy Set of 5 of 5RM

WOD: 

Team of 4 - AMRAP 10

• Max Cal Bike 
• 2 People have to be in Plank during the entire 10 Min Window!

Saturday, 28/9

Team WOD

Team of 4 

10-20-30-40-50 Reps for Time

• 2-Person Sync Burpees
• 2-Person Sync MB Situps
• 2-Person Sync KB Thruster
• 2-Person Sync KB Swings

Competition

1. Conditioning & Recovery

• 10 Min Bike
• 10 Min Row
• 8 Min Bike
• 8 Min Row
• 6 Min Bike
• 6 Min Row
• 4 Min Bike
• 4 Min Row
• 2 Min Bike 
• 2 Min Row
• @ Recovery Pace

2. WOD - 4 Sets of 1 Min each

• Heavy KB Swings
• Box Jumps
• Plate OH Lunges
• Alt. V-Ups

3. Skill Training - HS Walk

4. 3 RFQ

• 1:00 Max Distance HS Walk
• 25 Unbroken Wallballs

Sunday, 29/9

CLOSED!

#PEMPELFORCE 2019/2020 

TRAINING WEEK 2-11

Monday, 16/9 

Lift: 

EMOM x10

• 30 Sec Deadlift Hold
• 30 Sec Flutter Kicks 

WOD: 

"Happy Birthday Sarah J."

AMRAP 15

• 9 Wallballs
• 9 MB Lunges
• 9 Burpees
• 9 Box Jump Overs
• 100 m Run

Endurance / Bodyweight

WOD:

EMOM x30

• 12/10 Cal Bike
• 15 Air Squats
• 10 V-Ups 

GYMNASTICS

• Focus: Handstand (2/3)

Tuesday, 17/9

Skill:

Kipping Progression

• Kipping Swings
• Kipping & Butterfly Pullups 

WOD:

For Time

21-15-9 Reps of

• Russian KB Swings
• Pull-Ups (Advanced: C2B)

into 15-12-9 Reps of

• American KB Swings
• C2B Pull-Ups (Advanced: BMU)

16 MIN HARD CAP FOR THIS WORKOUT!

SCALE TO WHERE YOU CAN FINISH! 

Endurance / Bodyweight

WOD:

AMRAP 20

• 500 / 400 m Row
• 40 Hand Release Push Ups
• 30 Pullups 
• 20 / 15 Cal Bike
• 10 Inverted Burpees

Foundation Weightlifting

• Clean & Jerk

Wednesday, 18/9   

Lift: 

Front Squat

• 6-4-2 x2 
• 70-75-80-75-80-X % 

WOD: 

Team of 2 - 13 Min Running Clock

• 150 Double Unders
• 100 Dbl DB Thruster
• 150 Double Unders
• Max Front Squats @ 70-75%

Share any way you want!

Scale to where you can get to at least 5-10 Squats! 

Advanced Weightlifting

• Clean & Jerk

Thursday, 19/9

Lift: 

15 Min to find heavy set of

• 3 Hang Power Snatch
• 2 Overhead Squats
• 1 Hang Squat Snatch

Beginners will be scaled accordingly.

WOD: 

E2MOM x20 (10 Sets)

• Min 1 & 2:
• 500/400 m Row

Min 3 & 4:

• 12 Up-Downs over Bar
• 6 Power Snatches 

Endurance / Bodyweight: 

WOD: 

2 Rounds of the following AMRAPS

1) AMRAP 5

• 7 Up-Down Box Jumps
• 7 Ringrows

2) AMRAP 4

• 7 Up-Down to Bar
• 7 Dips

3) AMRAP 3

• 7 Burpees
• 7 Pullups

Friday, 20/9

RESTDAY FOR CRY ME RIVER PARTICIPANTS :)

Lift: 

EMOM x10

• 6 Push Press @ 60-70%
• 20-30 Sec Barbell OH Balance 

WOD: 

E3MOM x30

• 12/10 Cal Bike 
• 12 Hand Release Pushups
• 12 Sumo Deadlifts (unbroken!)

Saturday, 21/9

CRY ME A RIVER 2019

Sunday, 22/9

CLOSED!

#PEMPELFORCE 2019/2020 

TRAINING WEEK 2-10

Monday, 9/9 

Lift: 

EMOM x10 

1. 6 Push Press (Check 29.8.)
2. :30 Sec Active Hang 

WOD: 

4 Sets 

• 2:00 Max Cal Row
• 1:00 Plank
• 1:00 Max Push Press
• 1:00 Rest  

Endurance / Bodyweight

WOD:

5x AMRAP 5 (60-50-40-30 Sec Rest)

• 10 Wallballs
• 10 Up-Downs
• 5 Cal Bike

GYMNASTICS

• Focus: Handstand (1/3)

Tuesday, 10/9

Lift:

Tempo Floating Deadlift (3333)

• 7-6-5-4-3 Reps
• :30 Sec Flutter Kicks after each Set

WOD:

4 RFT

• 70 Double Unders
• 14 One Arm Ring Row (7/7)
• 7 TNG Deadlifts

Endurance / Bodyweight

WOD:

E4MOM for 20 Min.

• 200m Run
• 10 V-Ups
• 20 Medball Cleans
• AMRAP Pullups / RR in remaining time

Foundation Weightlifting

• Snatch

Wednesday, 11/9   

Lift: 

EMOM x10

• 4-6 Gymnastic GOATS
• 5-7 Empty BB Thruster (Technique!) 

WOD: 

"Daniel" - For Time (TC = 25)

• 50 Pullups
• 400m Run
• 21 Thruster
• 800m Run
• 21 Thruster
• 400m Run
• 50 Pullups 

Advanced Weightlifting

• Snatch

Thursday, 12/9

Lift: 

EMOM x10

• 7/7 SA DB Sq. Snatch
• 7/7 SA DB OH Lunge

WOD: 

Part 1 - AMRAP 7 (3 Min Rest)

• 7 DB G2O
• 7 DB Up-Downs
• 14 Pushups 

Part 2 - AMRAP 5 (2 Min Rest)

• 5 DB G2O
• 5 DB Up-Downs
• 10 Pushups

Part 3 - AMRAP 3

• 3 DB G2O
• 3 DB Up-Downs
• 6 Pushups

Endurance / Bodyweight: 

WOD: 

50-40-30-20-10 Reps for Time

• Russian KBS
• Situps
• Double Unders
• Cal Row

Friday, 13/9

Lift: 

15 Min Running Clock to build to heavy set of:

• 3 Hang Power Cleans
• 2 Front Squats
• 1 Hang Squat Clean 

WOD: 

6 Sets (1:30 work / :30 Rest)

• 3 Hang Power Cleans
• 2 Front Squats
• 1 Hang Squat Clean
• 12 T2B / V-Ups / Tuck-Ups
• Max BB Hold in remaining time 

Saturday, 14/9

Team WOD: 

Team of 3

"Fight gone Bad" (3 Rounds, 2:00 at each station)

1. 2:00 Wallballs
2. 2:00 SDHP
3. 2:00 Box Jump
4. 2:00 Push Press
5. 2:00 Cal Row
6. 2:00 Rest

Count the total number of Reps! 

Only one Person working!

Competition Class

A. Lift

On a 12:00 Running Clock

• 3 Rep Max OHS

B. EMOM x10

• 10 OHS (60/42.5)
• 50 Double Unders

C. "Fight gone Bad"

3 Rounds for Max Reps of

• 1:00 Wallballs
• 1:00 SDHP
• 1:00 Box Jump
• 1:00 Push Press
• 1:00 Cal Row
• 1:00 Rest

D. 30-20-10 Reps For Time (10 Min TC) 

• Cal Bike
• DB Man Makers

Sunday, 15/9

CLOSED!

#PEMPELFORCE 2019/2020 

TRAINING WEEK 2-8

Monday, 2/9 

Lift: 

EMOM x12

1. 10 SDHP @ 25% of 1RM Deadlift
2. 5-7 False Grip Ringrow (2121) or 3-5 False Grip Pullups (2121) 

WOD: 

AMRAP 16

• 20/15 Cal Row / Ski / Bike
• 20 Situps
• Strict Gymnastics Pull*

*Choose between

• 1-3 Strict Muscle Ups (1-2 Sets max!)
• 5-10 Strict Pullups (1-2 Sets max!)
• 7-15 Strict Ring Rows (1-2 Sets max!)

ENDURANCE / BODYWEIGHT

WOD:

Every 3 Minutes for 9 Sets (1 Min Rest between Sets)

• 300m Run
• Set 1 & 4 = Max T2B / T2R
• Set 2 & 5 = Max Pullup / Ring Row
• Set 3 & 6 = Max Dip

GYMNASTICS

• Focus: Ring Muscle Up 

Tuesday, 3/9  

Acc:

3 RFQ

• 10/10 Single DB Bent over Row (1313)
• 10/10 Single Leg Glute Bridge (1313)
• 10 Behind the Neck Press
• 10 Good Mornings

WOD: 

For Time (TC = 24)

• 1000m Row
• 800m Run
• 80 Double Unders
• 40 Single DB Step Ups
• 500m Row
• 400m Run
• 40 Double Unders
• 20 Single DB Step Ups

Foundation Weightlifting: 

• Clean & Jerk

Endurance / Bodyweight:

WOD:

"Triple 3.2" - For Time

• 3 K Row
• 300 Air Squats
• 5 Mile Bike

Wednesday, 4/9   

Lift: 

EMOM x12

1. 3+3 Power + Squat Clean
2. 3+3 Push Press + Push Jerk

WOD: 

"Elizabeth" 

 21-15-9 Reps for Time

• Clean
• Ring Dip

Advanced Weightlifting

• Clean & Jerk

Thursday, 5/9

Acc.: 

3 RFQ

• Accumulate 1 Min of L-Sit / Tuck Sit
• Accumulate 1 Min of Wall Sit
• Accumulate 1 Min of 3-Point or Normal Plank

WOD: 

EMOM x15

1. 10 Burpees to Target
2. 10 KB Swings (heavy)
3. 12/10 Cal Bike

Endurance / Bodyweight: 

WOD:

EMOM x25

1. Max Situps
2. Max Plate G2O
3. Max Burpees to Target
4. Max Double Unders
5. Rest

Friday, 6/9

Lift: 

EMOM x12

1. 3-5 Power or Squat Snatches 
2. 6-10 Overhead Squats

Same weight for both movements at a weight that allows perfect form! 

WOD: 

AMRAP 20

• 15 Snatches @ 40/30
• 30 Double Unders
• 200-400m Recovery Run
• 12 Snatches @ 50/35
• 30 DU
• 200-400m
• 9 Snatches @ 60/40
• 30 DU
• 200-400m
• 6 Snatches @ 70/45
• 30 DU
• 200-400m
• AMRAP Snatches @ 80/50
• Every 3 Reps = 30 DU until Min 20

Saturday, 7/9

Team WOD: 

Team of 3 - with a Running Clock

Min 0-7:

• A = 30 Squat Cleans
• B+C = 1 Person holds Sandbag
• RX = 70/45 and 55/45 (SB)

Min 7-10:

• All Rest

Min 10-17:

• A = 30 Overhead Squats
• B+C = 1 Person 2 KB OH Carry
• RX = 70/45 and 24/16 (KBs)

Min 17-20:

• All Rest

Min 20-27:

• A = 30 Deadlifts
• B+C = 1 Person 2 BB Farmers Hold
• RX = 125/80 and Empty Barbells

Competition Class

Optional A (on own time: check your gut, are you good enough to skip this?): 

• 2 Mile Run - 5:00 Rest - 3 K Row
• both efforts at moderate, sustainable pace with a little push at each end

B: In a 15:00 Window establish a heavy 1 Rep Snatch + OHS

C: "Crazy Cindy" - AMRAP 20

• 3 Bar Muscle Ups
• 6 Handstand Pushups
• 9 Goblet Squats
• after each Round = 1 Lane Sled Pull (increasing weight each round)

D: In a 5:00 Window carry a heavy SB as far as possible (like really, really heavy!) 

E: 10 Min Easy-Paced Jog or Bike

Sunday, 8/9

CLOSED!

#PEMPELFORCE 2019/2020 

TRAINING WEEK 2-8

Monday, 26/8 

Lift: 

Barbell Back Rack Lunge

• 10-8-6-8-10 Reps
• 40-60% of Back Squat 1RM

Superset = 12 BBJ's 

WOD: 

AMRAP x12

• 40 Plate G2O
• 40 Plate Lunges
• 20 Toes to Bar

GYMNASTICS

• Focus: Bar Muscle Up

Tuesday, 27/8  

Acc:  

EMOM x10

1. 3-5 Reps of Gymnastic GOAT
2. :45 Sec of SU, DU or TU Practice

Gymnastic "GOAT" should be any movement you would like to work on most for the next 5-6 weeks!

Choose between HSPU / Pull-Up / Muscle Up / HS Walk / Dip

WOD: 

E3MOM x15

• 200 m Run / Row / Ski or 0.4 Mile Bike
• 30 Double Unders
• 15 HSPU or Dbl DB Push Press 

Foundation Weightlifting: 

• Snatch

Endurance / Bodyweight:

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

Wednesday, 28/8   

Lift: 

Snatch Technique Work (20 Min.)

• 4-6x 4-Rep Power or Squat Snatch 

WOD: 

For Time (TC = 12)

• 50/40 Cal Row
• 30 Snatches (60/42.5)

Every time you let go of the Bar = 10 Up-Downs 

Advanced Weightlifting

• Snatch

Thursday, 29/8

Lift:

EMOM x12

1. 7 Push Press @ 60% of 1RM
2. 10 Front Squats @ PP Weight 

WOD: 

Team of 2 

Part 1 = EMOM x10

1. :45 Sec AMRAP of 2 Burpees and 4 Wallballs
2. 100 m Sandbag Run

- 2 Min Rest - 

Part 2 = EMOM x8

1. :45 Sec AMRAP of 4 Burpees and 8 Wallballs
2. 10 Sandbag over Shoulder

Endurance / Bodyweight: 

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

Friday, 30/8

Lift: 

Tempo Deadlift (50X5)

• 7-5-3-7-5-3 Reps
• 60-65-70-65-70-75% (15.8.)

Superset = 10 MB Side Toss with Partner per Side 

WOD:

21-18-15-12-9-6-3 Reps for Time

• DB Hang Squat Clean
• GHD or Abmat Situps 

Saturday, 31/8

Team WOD: 

Team of 4 - For Time

• 100 Reps of 2-People Sync KB Goblet Squats
• 400 m Partner Carry
• 100 Reps of 2-People Sync KB Push Press 
• 600 m Partner Carry
• 100 Reps of 2-People Sync KB Thruster
• 800 m Partner Carry

Competition Class

 A. Turkish Get-up + KB Overhead Walk

• 3 x 3 left arm (walk after each set)
• 3 x 3 right arm (walk after each set)

B. Back Squat

• Set 1: 5 reps @ 70% of 1-RM
• Set 2: 3 reps @ 80%
• Set 3: 1 rep @ 90%
• Set 4: 10 reps @ 75%

Rest 2 minutes between sets

C. WOD:

Three rounds for time of:

• 500 Meter Row
• 15 HSPU
• 20 KBS (Russian, heavy)

Sunday, 1/9

CLOSED!

#PEMPELFORCE 2019/2020 

DELOAD WEEK 2-7

Dear Members,

after a couple of weeks with heavy workload we will take it just a step easier in next week's Deload.

These sessions will not be Relaxation time, don't worry, but you will see decreased weights and rep schemes throughout the week.

The only exception: Eric's Birthday WOD on Thursday! Blame him! :) 

Trust the process and have fun!

Your Coaches

Monday, 19/8 

Acc: 

4 RFQ

• 15-20 Unbroken Barbell Curls
• 15-20 Unbroken French Press
• 15-20 DB Butterfly
• 15-20 Standing Reverse Fly

WOD: 

Team of 2 - 25 Min Window - 5 Min on each Station

• Max Meter Row
• Max Meter Bike
• Max Meter Ski
• Max Meter Bike
• Max Meter Row

GYMNASTICS

• Focus: Rope Climbs

Tuesday, 20/8  

Acc:  

3 RFQ

• 20 Kong Squats
• 2 Min Banded March

WOD: 

Team of 2 

AMRAP 10

• P1 = 10 Wallballs, 10 MB Alt. Reverse Lunges
• P2 = Plate Gun Hold

- 2 Min Rest - 

AMRAP 6

• P1 = 12 Tuck-Ups, 6 Up Downs
• P2 = Plate Overhead Hold

Switch after every Round in both sections!

Foundation Weightlifting: 

• Clean & Jerk

Endurance / Bodyweight:

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

Wednesday, 21/8   

Acc: 

5 RFQ

• 30 Sec Hollow Hold (30 Sec. Rest)
• 30 Sec Arch Hold (30 Sec. Rest)
• 15 Sec each Side Hanging Leg Tuck (30 Sec. Rest)
• 15 Sec each Slow Woodchipper (30 Sec. Rest)

WOD: 

3 Rounds - as quickly as possible, but do not break in Form!

• 30 Ring Rows
• 15 Muscle Snatches

Advanced Weightlifting

• Clean & Jerk

Thursday, 22/8

Acc: 

3 RFQ

• 1 Min KB Upside Down Transport
• 30-60 Sec Deadlift Top Hold (30-40%)
• Rest as needed

WOD: 

"Eric" - Team of 3 - AMRAP 28

• 141 Cal Echo Bike
• 141 Dbl DB Cleans
• 141 Wallballs
• 141 3-Pers. Sync Burpees

Endurance / Bodyweight: 

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

Friday, 23/8

Acc: 

3 RFQ

• 1 Overhead Squat (30/0/30)
• 15 Bent over Rows
• 15 Floor Press

WOD:

3x AMRAP 5 (1 Min Rest)

• 200 m MB Run
• 20 MB Goblets
• AMRAP MB Box Stepovers

Saturday, 24/8

Team WOD: 

"Panic Breathing" - Team of 2 for Time

• Buy-In: 800 m KB Run
• 500-400-300-200-100 m Row (x2)
• Double KB or DB Front Rack Hold
• KB on the Ground = 5 Burpee Penalty to be completed at the end! 

Competition Class

A. CONDITIONING

4 RFQ

• 15 Cal Bike
• 15 Ring Rows
• 15 GHD Situps
• 15 Cal Row
• 15 Tall Stepups

1 Min Walking Rest after each Round, go unbroken and maintain a good pace!

B. ENGINE

2 RFT

• 400 m Sandbag Carry
• 21-15-9 Thruster & Pullups (repeat in ascending order in Round 2) 

C. ACTIVE REST

• 10 Min Row / Bike / Ski / Run

D. LIFT

5 Sets AHAP of "3x Snatch Bear Complex"

• 1 Power Snatch 
• 1 OHS
• 1 Behind the Neck Push Press
• 1 Hang Power Snatch
• 1 OHS 

Sunday, 25/8

CLOSED!

#PEMPELFORCE 2019/2020 

TRAINING WEEK 2-6

Monday, 12/8 

Lift: 

Tempo Front Squat (30X1)

• 7-5-3-7-5-3 Reps 
• 60-65-70-65-70-75%

Superset: 15 Tall Box Stepups 

WOD: 

30-20-10 Reps for Time

• KB Swings
• Burpees over KB
• 30 Jumping Lunges after every Round 

GYMNASTICS

• Focus: Kraft / Kipping für Pullups

Tuesday, 13/8  

Strength:  

EMOM x10

• 10 Tempo Pushups (30X1)
• 10 Tempo Ringrows (30X1)

WOD: 

AMRAP 20

• 400 m Medball Run
• 50 Wallballs
• 10 Muscle Ups / 10 Up-Down Pullups 

Foundation Weightlifting: 

• Snatch

Endurance / Bodyweight:

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

Wednesday, 14/8   

Lift: 

5 Sets for Max Load

• 3 x 1 Power Clean & 1 Squat Clean 

WOD: 

Team of 2 - E2MOM x20 (YGIG)

• 250/200 m Row
• AMRAP Hang Power Clean
• For every time you set the Bar down = 5 Up-Downs when Partner is working

Advanced Weightlifting

• Snatch

Thursday, 15/8

Lift: 

Tempo Deadlift (3031)

• 7-5-3-7-5-3 Reps
• 60-65-70-65-70-75%

Superset: 15 Strict Leg Raises 

WOD: 

5-10-15-20-25 Reps for Time 

• DB Deadlift
• Box Jump Overs
• 15 Situps after every Round

Endurance / Bodyweight: 

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

Friday, 16/8

Lift: 

EMOM x14

1. 14 DB Strict Press (30X1)
2. 5 DB OHS right / 5 DB OHS left 

WOD:

For Time

• 1200 m Run
• 90 Burpees
• 60 Thruster 
• 30 Handstand Pushups

Saturday, 17/8

Team WOD: 

For Time (with a Partner)

• 120 Double-Unders (each in relay)
• 120 (Chest-to-Bar) Pull-Ups (total in sets of 10)
• 120 Hang Power Snatches (in sets of 10)
• 120 Double-Unders (each in relay)

Time Cap: 20 minutes

Competition Class

STRENGTH

A: Wrist Strength with KB

• 5 Sets of 5-10 Sec per Side

B: EMOM x 14

• MIN 1: 7 Tempo Sumo Deadlift (20X1)
• MIN 2: 8/8 SA DB Bench Press

CONDITIONING

E2MOM x 14

• MIN 1&2 - Row for meters
• MIN 3&4 - Bike or Ski Erg for meters

WOD

FOR TIME

30-20-10-10-20-30

• Alt. DB Snatch (15/22,5)
• C2B Pull-ups

OPTIONAL FINISHER

2-3 SETS

• :30 Hollow Hold
• 30 Russian Twists
• :30 Side Plank (R/L)

Sunday, 18/8

CLOSED!

#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!