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Trainingsplan Building Muscle Plan

  • Tag 1 (3 wods)
    Back Squat 5-4-3-2-1
    For strength: 5-4-3-2-1 Back Squats
    Bench Press 5-5-5-5-5
    For strength: 5-5-5-5-5 Bench press 80/80-% RM
    Training Plan WOD-1
    10 rounds for time of: 10-9-8-7-6-5-4-3-2-1 Bench press 65-% RM Kettlebell Swing 2/1-pood
  • Tag 2 (3 wods)
    Training Plan WOD-2
    5 rounds for time of: 5 Deadlifts 80/80-% RM 9 Hang Power Clean 145/105-lb 6 Push Jerks 145/105-lb
    Weighted Pullups
    For strength: 5-5-5-5-5 Weighted Pull-ups 50-% RM
    Deadlift 5-4-3-2-1
    4 rounds for time of: 5 Deadlifts 50/50-% RM 4 Deadlifts 60/60-% RM 3 Deadlifts 70/70-% RM 2 Deadlifts 80/80-% RM 1 Deadlifts 90/90-% RM
  • Tag 3 (3 wods)
    Weighted Dips
    For strength: 10-9-8-7-6-5 Weighted Bar Dips 50-% RM
    Clean and Jerk 5-5-5-5-5
    For strength: 5-5-5-5-5 Clean and Jerk 80-% RM
    DT 2
    For time: 30 Push Jerks 135-lb 15 Power Cleans 135-lb 15 Deadlifts 135-lb
  • Tag 4 (2 wods)
    Front Squat
    For strength: 10-10-10-10 Front Squats 70-% RM
    Lunchbreak Workout
    For time: 10 Shoulder Press 115/75-lb 15 Overhead Squats 115/75-lb 20 Push Press 115/75-lb 25 Front Squats 115/75-lb 30 Push Jerks 115/75-lb 35 Back Squats 115/75-lb
  • Tag 5 (3 wods)
    Bench Press 4x10
    For strength: 10-10-10-10 Bench press 70-% RM
    DeadLift 4x10
    For strength: 10-10-10-10 Deadlifts 70-% RM
    Catapult
    3 rounds for time of: 21-15-9 Deadlifts 100-% BW Push Jerks 50-% BW
  • Tag 6 (3 wods)
    50 Strict Pull-Ups
    For time: 50 Strict Pull-Up
    WOD-0567111
    For strength: 5-5-5-5-5 Snatch 70-% RM
    WOD-8904847
    Complete as many rounds as possible in 12 minutes of: 5 Snatch 50-% BW 5 Hang Power Snatch 50-% BW 5 Overhead Squats 50-% BW 5 Push Jerks Behind the Head 50-% BW
  • Tag 7 (3 wods)
    Weighted Bar Dips
    For strength: 10-9-8-7-6-5 Weighted Bar Dips 50/25-% RM
    Training Plan WOD-3
    4 rounds for time of: 50 Back Squats 30-% RM 50 Weighted Bar Dips 30-% RM
    Back Squat 5x7
    For strength: 7-7-7-7-7 Back Squats 75-% RM
  • Tag 8 (3 wods)
    Weighted Pull Ups 50reps
    For time: 50 Weighted Pull-ups 25-% RM
    DeadLift 5x5
    For strength: 5-5-5-5-5 Deadlifts 70-% RM
    WOD-2196445
    3 rounds for time of: 21-15-9 Sumo Deadlift High Pull 95/65-lb Renegade rows 50/35-lb Dumbbell Push Press 50/35-lb
  • Tag 9 (3 wods)
    DT 2
    For time: 30 Push Jerks 135-lb 15 Power Cleans 135-lb 15 Deadlifts 135-lb
    Clean 5x5
    For strength: 5-5-5-5-5 Clean 80-% RM
    Weighted Bar Dips 10-9-8-7-6-5
    For strength: 10-9-8-7-6-5 Weighted Bar Dips 50-% RM
  • Tag 10 (3 wods)
    Snatch 5x5
    For strength: 5-5-5-5-5 Snatch 70-lb
    Front Squat 4x10
    For strength: 10-10-10-10 Front Squats 70-% RM
    CF-180225
    10 rounds for time of: 1 Power Snatchs 185/125-lb 3 Overhead Squats 185/125-lb
  • Tag 11 (3 wods)
    Bench Press 4x10
    For strength: 10-10-10-10 Bench press 70-% RM
    DeadLift 4x10
    For strength: 10-10-10-10 Deadlifts 70-% RM
    Linda
    10 rounds for time of: 10-9-8-7-6-5-4-3-2-1 Deadlifts 150/150-% BW Bench press 100/100-% BW Clean 75/75-% BW
  • Tag 12 (3 wods)
    Weighted Pull Ups 50
    For time: 50 Weighted Pull-ups 25-% BW
    Snatch 3-3-3-3-3
    For strength: 3-3-3-3-3 Snatch 80/80-% RM
    Strength Day
    5 rounds for time of: 15-12-9-6-3 Dumbbell Clean Weighted Pull-ups
  • Tag 13 (3 wods)
    KUTSCHBACH
    7 rounds for time of: 11 Back Squats 185-lb 10 Push Jerks 135-lb
    Back Squat 5-4-3-2-1
    For strength: 5-4-3-2-1 Back Squats
    Bar Dips 5 min
    Complete as many rounds as possible in 5 minutes of: Bar Dips
Angaben über das TrainingTraining day
Back Squat 5-4-3-2-1 (W)
For strength: 5-4-3-2-1 Back Squats
Tag 1
Bench Press 5-5-5-5-5 (W)
For strength: 5-5-5-5-5 Bench press 80/80-% RM
Tag 1
Training Plan WOD-1 (W)
10 rounds for time of: 10-9-8-7-6-5-4-3-2-1 Bench press 65-% RM Kettlebell Swing 2/1-pood
Tag 1
Training Plan WOD-2 (W)
5 rounds for time of: 5 Deadlifts 80/80-% RM 9 Hang Power Clean 145/105-lb 6 Push Jerks 145/105-lb
Tag 2
Weighted Pullups (W)
For strength: 5-5-5-5-5 Weighted Pull-ups 50-% RM
Tag 2
Deadlift 5-4-3-2-1 (W)
4 rounds for time of: 5 Deadlifts 50/50-% RM 4 Deadlifts 60/60-% RM 3 Deadlifts 70/70-% RM 2 Deadlifts 80/80-% RM 1 Deadlifts 90/90-% RM
Tag 2
Weighted Dips (W)
For strength: 10-9-8-7-6-5 Weighted Bar Dips 50-% RM
Tag 3
Clean and Jerk 5-5-5-5-5 (W)
For strength: 5-5-5-5-5 Clean and Jerk 80-% RM
Tag 3
DT 2 (W)
For time: 30 Push Jerks 135-lb 15 Power Cleans 135-lb 15 Deadlifts 135-lb
Tag 3
Front Squat (W)
For strength: 10-10-10-10 Front Squats 70-% RM
Tag 4
Lunchbreak Workout (W)
For time: 10 Shoulder Press 115/75-lb 15 Overhead Squats 115/75-lb 20 Push Press 115/75-lb 25 Front Squats 115/75-lb 30 Push Jerks 115/75-lb 35 Back Squats 115/75-lb
Tag 4
Bench Press 4x10 (W)
For strength: 10-10-10-10 Bench press 70-% RM
Tag 5
DeadLift 4x10 (W)
For strength: 10-10-10-10 Deadlifts 70-% RM
Tag 5
Catapult (W)
3 rounds for time of: 21-15-9 Deadlifts 100-% BW Push Jerks 50-% BW
Tag 5
50 Strict Pull-Ups (G)
For time: 50 Strict Pull-Up
Tag 6
WOD-0567111 (W)
For strength: 5-5-5-5-5 Snatch 70-% RM
Tag 6
WOD-8904847 (W)
Complete as many rounds as possible in 12 minutes of: 5 Snatch 50-% BW 5 Hang Power Snatch 50-% BW 5 Overhead Squats 50-% BW 5 Push Jerks Behind the Head 50-% BW
Tag 6
Weighted Bar Dips (W)
For strength: 10-9-8-7-6-5 Weighted Bar Dips 50/25-% RM
Tag 7
Training Plan WOD-3 (W)
4 rounds for time of: 50 Back Squats 30-% RM 50 Weighted Bar Dips 30-% RM
Tag 7
Back Squat 5x7 (W)
For strength: 7-7-7-7-7 Back Squats 75-% RM
Tag 7
Weighted Pull Ups 50reps (W)
For time: 50 Weighted Pull-ups 25-% RM
Tag 8
DeadLift 5x5 (W)
For strength: 5-5-5-5-5 Deadlifts 70-% RM
Tag 8
WOD-2196445 (W)
3 rounds for time of: 21-15-9 Sumo Deadlift High Pull 95/65-lb Renegade rows 50/35-lb Dumbbell Push Press 50/35-lb
Tag 8
DT 2 (W)
For time: 30 Push Jerks 135-lb 15 Power Cleans 135-lb 15 Deadlifts 135-lb
Tag 9
Clean 5x5 (W)
For strength: 5-5-5-5-5 Clean 80-% RM
Tag 9
Weighted Bar Dips 10-9-8-7-6-5 (W)
For strength: 10-9-8-7-6-5 Weighted Bar Dips 50-% RM
Tag 9
Snatch 5x5 (W)
For strength: 5-5-5-5-5 Snatch 70-lb
Tag 10
Front Squat 4x10 (W)
For strength: 10-10-10-10 Front Squats 70-% RM
Tag 10
CF-180225 (W)
10 rounds for time of: 1 Power Snatchs 185/125-lb 3 Overhead Squats 185/125-lb
Tag 10
Bench Press 4x10 (W)
For strength: 10-10-10-10 Bench press 70-% RM
Tag 11
DeadLift 4x10 (W)
For strength: 10-10-10-10 Deadlifts 70-% RM
Tag 11
Linda (W)
10 rounds for time of: 10-9-8-7-6-5-4-3-2-1 Deadlifts 150/150-% BW Bench press 100/100-% BW Clean 75/75-% BW
Tag 11
Weighted Pull Ups 50 (W)
For time: 50 Weighted Pull-ups 25-% BW
Tag 12
Snatch 3-3-3-3-3 (W)
For strength: 3-3-3-3-3 Snatch 80/80-% RM
Tag 12
Strength Day (W)
5 rounds for time of: 15-12-9-6-3 Dumbbell Clean Weighted Pull-ups
Tag 12
KUTSCHBACH (W)
7 rounds for time of: 11 Back Squats 185-lb 10 Push Jerks 135-lb
Tag 13
Back Squat 5-4-3-2-1 (W)
For strength: 5-4-3-2-1 Back Squats
Tag 13
Bar Dips 5 min (G)
Complete as many rounds as possible in 5 minutes of: Bar Dips
Tag 13

The training program consists of 38 WOD with a large predominance of short strength training, excluding completely cardio load. This training plan is suitable, if your goal is to increase strength and gain weight at the expense of endurance. The training plan combines strength training and short “heavy” crossfit workouts. Basic exercises with large weights for a small number of repetitions prevail, which is the main condition for the development of strength and weight (muscle mass) gaining. This program offers technically difficult weightlifting exercises, so make sure to consult with th...

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