At home WOD
Warm Up
5 Min AMRAP
10x 90°-90°-Drill
5x Inchworm
10x Samson Lunge
5x D.Dog-Cobra
Movement prep.
20/10 x 2
– T-Spine Rotation in Squat
– Handstand Hold (on wall)
– Toes to heel Rocks
– Cartwheels
WOD
40/40 Sec. Work/Rest Interval, 4 Rounds
– Handstandwalk / Shoulder Taps
– Tempo Goblet Squat @3212
40/20 Sec. Work/Rest Interval, 3Rounds
– Single Arm Bodyw. Row (L)
– Single Leg Deadlift (L)
– Single Arm Bodyw. Row (R)
– Single Leg Deadlift (R)
Cool down
10x Shoulder Circles (3 Variations)
10x Squat/Hip Stretch
1 Min each
– Pigeon Stretch (L/R)
– Neck Stretch (L/R)
Running WOD
Warm Up
5-10 Min easy Jogging
3 Rounds
20m High Knees
20m Buttkicks
20m Karaoke Drill
5 Min Dynamic Stretching
Sprints/Hill Sprints
5x 45 Sec. Sprint
(1:1 Work/Rest)
5 Min Rest
3 Rounds
90 Sec. Sprint
3 Min Walk