As Many Reps as Possible,"As many reps/rounds as possible during the specified timeframe or set. This may be written as AMRAP (-x) for a set, indicating to go x reps short of failure for that set."

As Many Seconds as Possible

Air Squats

Axlebar

Back Rack Barbell Lunge

Between

Bar Muscle Ups

Barbell

Burpee Box Jump

Box Jump

Box Jump Step Down

Back Squat

Behind The Neck

Burpee Muscle Up, Complete burpee and jump onto bar to complete muscle up

Bodyweight

Calories

Continental Clean

Close-Grip Bench Press, Narrower grip bench press

Any Variation is Acceptable

more weight set by set

Chin Over Vertical Plane,Chin must travel over the bar to break the plane created by the pullup bar that is perpendicular to the floor

Chest To Bar Pull-up,Chest makes contact with the pull-up bar at or below the clavicle on every rep

Chest to Br Chin Up

Dumbbell

Dumbbell Walking Lunge

Add additional range of motion to the movement

Deficit Handstand Push-up

Deadlift

Double Under,Jump rope passes under the feet twice per pass

Every Minute on The Minute,"Perform the work, and rest until the top of the next minute"

Fat Grips, Aids in additional forearm strength while practicing the movements

Front Leaning Rest,"Plank position at the top of the push-up with scapula retracted, belly contracted towards spine, glutes activate, and chin towards chest."

Front Rack, Resting the bar in the front rack position as opposed to the standard back rack

Front Rack Walking Lunge

Front Squat

Farmers Walk, While holding weights in each hand (such as dumbbells or kettlebells) begin to walk to measured distance and return

Ground to Overhead, When performing a movement the bar touches the ground then proceeds to travel overhead, repeat

Glute Ham Back Extension

Glute Ham Sit-up

Glute-Ham Developer

Glute Ham Raise

Good Morning

High Bar Back Squat,"Barbell rests on top of the traps, as opposed to the Low Bar Back Squat, in which the barbell rests on the rear delts."

Halting, Slow and Resistant

hang power clean

Hand Release Push-Up, perform a standard push up but when the chest touches the ground the hands will come off the ground

Hand Stand Push-Up,Performed with Feet against the wall. You may use a kip unless otherwise specified.

Kettlebell,

Kettlebell Swings

Swing kettlebell to eye-level (standard)

Kilogram

Knee to Elbow, Used as a progression for TTB

Man Maker,"With DBs in hands, drop into a push up on the DBs, push into the top of push up position, and perform a 1 arm row per hand where the elbow travels much higher than the back. Then pull legs in and perform a squat clean thruster with DBs to complete one rep."

Med Ball to Shoulder

Muscle Clean, Performing a clean with little or no use of the hips or feet, no momentum

Minute

Muscle Snatch, Completing the snatch movement with little to no use of the hips or feet, no momentum

Muscle-up,Muscle-up on rings

No Push-up Burpee

No Push-Up Burpee Box Jump

Overhead Squat

Power Clean, Perform the clean as you would but eliminate the squat

Pood, A kettlebell is measured in poods as opposed to kg or lbs

Paralette Hand Stand Push-up, A simulation for the parallel bars used in gymnastics

Push Jerk, A progression of the push press where forceful hip drive and a drop under the bar, is used to ‘push’ the bar overhead

Push Press

Strict Vertical Press

Palms Facing out when performing the chin up

Power Snatch, Perform the snatch as you would but eliminate the squat

Pullups level 1
Current ability: 0 strict pull-ups.
Move to Level 2 pull-up when: 1 strict pull-up relatively easy. You should be confident in your ability to get up every time and able to control yourself on the way down.
Objective: Strengthening for soft tissue structures involved in the pull-up.
Suggested scale during WOD’s: Band pull-ups.

Day 1
Volume Day
3 x 8-12 pullups mit Band.Wenn du 12 pullups schaffst, dann Band mit leichterem Widerstand. Tempo: x130.
Mache 25 ring rows. Wenn du mehr als 10 am Stück machen kannst ,dann mache die Übung schwieriger,z.b. Beine auf Box etc.Aber die Brust soll die Ringe immer berühren. Tempo: x130
Mach 20 pullups am Band zu schnell du kannst am Stück. Erhöhen pro Woche um 3-5 pullups bevor du zu level 2 aufsteigst. Tempo: 1130

Rest Day

Day 2
Assistance Day
5×5 selbst unterstützende (Beine auf Box) pullups. Bewegung nach oben schnell, nach unten kontrolliert 3 sekunden. Mache so wenig Beinunterstützung wie möglich. Tempo: x130
3×8-12 Langhantelbizepscurl Tempo: 1131.

Day 3
Intensity Day
4-6 x 3-5 pull-up mit band..wenn du über 5 pullups bist, dann Übung schwieriger gestalten. Leichteres Band..Tempo: 31×1
3 sets: pullups hangs. Pause 1 min. Hochspringen an der Stange halten so lang wie möglich.Bildet Griffkraft.

Rest Day

Pullups level 2
Current ability: 1 strict pull-up any day of the week.
Move to level 3 pull-up when: 3 women / 5 men strict pull-ups unbroken.
Objectives: Every cycle do more pull-ups than the last. Develop technique for kipping. Become stronger in hollow rock position.
Suggested scale during WOD’s: Jumping pull-ups with 1 second hold at top and a controlled descent.

Day 1
Volume Day
Kipping pull-up Technik trainieren für 5 Minuten
EMOM strict pull-ups for 5 Min. Soviel wie möglich pro Minute. Im nächsten zyklus versuche mehr pullups/min. oder mache 1 minute mehr. Aber nicht über 8 Minuten. Tempo: 1×10
Accumulate 20 hollow rocks .

Day 2
Assistance Day
Kipping pull-up Technik trainieren für 5 Minuten
40 pullups mit leichtem Band am Stück. Tempo: 1130.

Rest Day

Day 3
Volume Day
Tabata kipping pull-ups. 20sec on/10sec.off. x 8 .
Im nächsten Zyklus versuche mehr Pullups.
Langhantelcurl 3×10-12.
In den Pausen Hollow rocks 10-12
20 HollowRocks am Stück

Day 4
Intensity Day
Soviel Strict Pullup in 4 minutes. Füge hinzu :15 sekunden im nächsten Zyklus, bis du bei 6 Minuten bist. Tempo: 1×10.
3×1 pull-up mit 5 Sekunden Abwärtsbewegung. In nächsten Zyklus 1 Pullups mehr. Focus liegt ausschließlich auf der langsamen 5sec. Abwärtsbewegung.Tempo: 1150 .

2 Rest Days

Current ability: 3 women / 5 men strict pull-ups unbroken.
Move to level 4 pull-up when: Men 10 strict and 20 kipping. Women 7 strict and 15 kipping. Able to do a few butterfly pull-ups.
Objectives: Develop stamina for higher rep pull-up sets. Continue with strength development. Become proficient at butterfly pull-ups.

Day 1
Volume Day
EMOM 2-6 strict pull-ups für 6 Min. Bei jedemZyklus mehr Pullups oder 1 Minute hinzufügen. Aber nicht über 8 Minuten. Tempo: x011.
20 kipping/butterfly pull-ups so schnell wie möglich. Erhöhe um 2 pro Woche aber nicht über 30. Wenn 30 erreicht, dann versuche schneller zu sein.

Day 2
Volume Day
3 Sätze kipping pullups. Maximals Zahl in einem Satz ohne Absetzen. 3 min. Pause zw. Sätzen-
Butterfly pullups Technik Training.

Rest Day

Day 3
Assistance Day
3×3 strict pullups mit gewicht. Pause 3 minutes Pro Zyklus um 1-2 kg erhöhen.Tempo: x011
Butterfly pullups Technik Training.

Day 4
Intensity Day
3 minutes Pulls training mit maximaler Distanz.Ziel ist das die Stange die Brust oder sogar den Bauch berührt.Vorbereitung für Muscle ups..
Maximale Pullups in 5 minuten. Mache strategische Sätze. Nicht im ersten Satz gleich bis zur Erschöpfung. Teile gleichmäßig ein und kurze Pausen.

2 Rest Days

Rope Climb

Romanian Deadlift, Unlike the typical deadlift which begins at the floor, this lift begins higher around the knee area

Rear Foot Elevated Split Squat AKA Bulgarian Split Squat, With one foot extended behind you and elevated on to a bench or platform, perform a lunge type motion, weight can be added

Rounds For Time, How many rounds of the prescribed exercises can you complete within the allotted time

Revolutions per Minute

Round The World, Comparative to Z1

Stone to Shoulder

Single Arm Dumbbell Press

Single Arm Overhead Dumbbell Carry

Squat Clean

Squat Clean Thrusters

Sumo Deadlift, A variation of the deadlift performed in sumo stance

Seconds

Segmented

Split Jerk

Any variation is acceptable

Squat Snatch

Shoulder to Overhead,Bring the bar from the shoulders to the locked-out position overhead in whatever method you choose.

Palms facing upward while performing this movement

Tall Clean, Performing the clean at the highest pull, pulling from above the knees at the hips into a full clean

Tempo ist das Einteilen einer Übung in Bewegungsabschnitte.
z.b. Bankdrücken Tempo 31x0
3= 3 sec. negative oder nachlassende Bewegung
1= 1 sec. Umkehrpunkt, also beim Bankdrücken unten.
X= explosive drückende Bewegung nach oben
0= 0sec. Umkehrpunkt oben,also sofort wieder in die nachlassende negative Bewegung übergehend.

Warum wird eine nachlassende, negative Bewegung oft langsamer ausgeführt ?
Der Grund hierfür liegt darin, daß hier der Muskel weniger Muskelfasern benutzen kann, und somit der Belastung für die einzelnen Muskelfasern proportional steigt. Das Resultat ist eine optimierte Steigerung der Kraft.

Turkish Get Up

Touch and Go,No pause between or during reps

Tall Snatch, Performing the snatch at the highest pull, pulling from above the knees at the hips into a full snatch

Toes to Bar

Unbroken,"Completed in a single set. Depending on the movement, there may be pause between reps in an appropriate resting position, for example, front rack position or hanging from the bar."

Versa Climber

Watts

Wall Ball

Waiters Carry , With weight in hand, clean the weight up to the shoulder, press weight up with palms facing the ceiling and begin to walk with weight held overhead

Weighted Chin-Up, Strict Chin-Up with added weight, score is bodyweight plus added weight

Wide Grip

Walking Lunge

Weighted

Wall Walk

Yoke Walk

Aerobic conditioning work at an easy pace. Roughly estimated at 65% effort.