At home WOD
Warm Up
5 Min AMRAP
– 10x Samson Lunge
– 10x Jumping Jack
– 10x Decksquat
– 10x Jumping Jack
– 10x Superman Rocks
– 10x Jumping Jack
– 10x Hollow Rock
– 10x Jumping Jack
Movement prep
– Ankle Mobility
WOD
3 Rounds, 30/30/30 Sec Work a/Work b/Rest Interval
– Pistol / Step Up – Hollow Hold – Rest
– Skater Squat – Sideplank (L) – Rest
– Runners Lunge+Clap – Hollow Hold – Rest
– „Hausman“ Maker – Sideplank (R) – Rest
Cool down
1 Min each
– Figure 4 Stretch
– Brezel Stretch
– Hamstring Stretch
„Schnell&Simpel“: Ausdauer
10 Min AMRAP
1,2,3…x
– Airsquat
– 2x Reverse Lunge
– No Pushup Burpee
– 2x High Knees
Running WOD
Running Warm Up
4 Sets, 5 Min Rest
600m Run (start 400m @6RPE; finish 200m @8RPE)
10-15 Min Rest
2 Sets, 30 Sec Rest
400m Run
10-15 Min Rest
4 Sets, 30 Sec Rest
40m Sprint