At home WOD
Warm Up
5 Min AMRAP, 10 reps each
– 90°-90°-Drill
– Kossack Squat
– Groiners
– Glutebridge
Movement prep
20/10 x 3
– Scapula Pushup + Shoulder Tap
– Tempo Airsquat @30X1
– Backpack Goodmorning / Odd Object Deadlift
Test Run
3 Rounds
1x Clean 2x Pushup 3x Airsquat
WOD
„The Lonley Chief“
5 Rounds,
3 Min AMRAP
3x Power Clean (Backpack/ Odd Object)
6x Pushup
9x Airsquat
1 Min Rest
Accessory work
I) Goblet Tempo (Pistol) Squat
4/8 (Pistol) Sets, 6 reps @3212
Rest as needed
II) Core Finisher
2 Rounds
20x Flutter Kicks
10x V-Ups
20x Bicycle Crunch
20x alt. Bird Dog
10x Arch Rocks
20x alt. Glutebridge
Cool down
1 Min per Side
– Samson Stretch
Running WOD
Warm Up
5 Min Jogging
5 Min Dynamic Stretching
4 Rounds
2.500m Run (at 10k pace)
200m Recovery Walk