Marius

At home WOD / Outdoor WOD

Warm Up
Rowing Skill
(Legs only- Legs & Back- Full Stroke+Pause)
/ Running Warm Up (At home Version)

Movement prep
3 Rounds
5x Box Jump
5x Goblet Squat

WOD
„On a boat with Kelly“
5 Rounds, Timecap 30 Min
500m Row / 400m Run
30x Box Jump
30x Goblet Squat

Cool down:
2 Min easy Row / Jogging
Calf Stretch

„Schnell&Simpel“ Ausdauer
3 Rounds, EMOM
– 10x Airsquat + AMRAP Jumping Jack
– 10x alt. Lunge + AMRAP Jumping Jack
– 10x Backpack Swing + AMRAP Jumping Jack

Running WOD

„Running Warm Up“

4 Sets
350m Run @8RPE
3 Min Rest

8 Sets
80m Hill Sprint
Walk down

2 Sets
200m Run
30 Sec Rest

Cool Down
3 Min easy Jogging

At home WOD / Outdoor WOD

Warm Up
„Rowling“ /
5 Min AMRAP
10x Jumping Jack
10x Goodmorning
10x Airsquat

Movement prep
6 Rounds (3 per side)
5x Single Arm Deadlift
3x Single Arm Snatch
3x Single Arm Thruster

WOD
3 Rounds, every 5 Min
9cal Row
9x Single Arm Devils Press
15cal Row
15x Single Arm Thruster
21cal Row
21x Suitcase Deadlift
( At home Row alternatives: Sumo Deadlift Highpull / Taters)

Cool Down
2 Min easy Row / Groiners into Hamstring Stretch
1 Min each
– Upper Back Stretch
– Hamstring Stretch

„Schnell&Simpel“ Ausdauer
40/20 Sec Work/Rest Interval, 2 Rounds (10 Min)
– Decksquats
– Jumping Jack / Double Under
– Burpees / No Pushup Burpees
– Jumping Jack / Double Under
– Lunges

Running WOD

6 Sets
200m Run @7RPE
3 Min Rest

6 Sets
60m Sprint (afap)
30 Sec Rest

Cool down
3 Min easy Jogging

At home WOD / Outdoor WOD

Warm Up
4 Min AMRAP
5x Cuban Complex
5x D.Dog-Cobra
5x Glutebridge

Movement prep
3 Rounds, 20/10 Sec Interval
– Romanian Deadlift
– High Hang High Pull
– Frontrack Mobility
– Push Press

Skill
5 Min, EMOM, 3 reps
Clean&Jerk Complex
Slow 1st Pull- High Hang Power Clean- Push Jerk+2Sec Pause @ Receiving

WOD
„Gwen“
15 – 12 – 9
Unbroken Clean&Jerk
(Timecap 12 Min, score is weight)

Home Version
50 – 35 – 20

Single Arm Backpack Clean&Jerk

„Schnell&Simpel“ Kraft
2 Rounds; EMOM
15-10x Single Leg Step Up (Goblet) (L)
15-10x Single Arm Bent Over Row (L)
15-10x Single Leg Step Up (Goblet) (R)
15-10x Single Arm Bent Over Row (R)
20-10x Push Up (On Chair)

Running WOD

2 Sets
450m Run (400m @9RPE, last 50m @5RPE)
5 Min Rest

4 Sets
40m Sprint (afap)
30 Sec Rest

2 Sets
200m Sprint @8RPE
30 Sec Rest

Cool down
3 Min easy Jogging

At home WOD / Outdoor WOD

Warm Up
3 Rounds
10x Shoulder Circles
10x Squat into Pike
10x Glutebridge

Movement prep
3 Rounds 20/10
– Single Arm Swing (L)
– Single Arm Swing (R)
– Tempo Goblet Squat @3121

WOD
4 Rounds, 3/2 Min Interval, AMRAPs
1. R.: 20x Single Arm Snatch, 20x Goblet Squat
2. R.: 15x Single Arm Snatch, 15x Goblet Squat
3. R.: 10x Single Arm Snatch, 10x Goblet Squat
4. R.: 5x Single Arm Snatch, 5x Goblet Squat

Cool down
3 Rounds
10x Windmill
10x Jefferson Curl
1 Min each side
Figure 4 Stretch

„Schnell&Simpel“: Ausdauer
2 Rounds, 30/10 Interval
– Adv. Shoulder Taps
– Adv. Side Plank (L)
– Adv. Shoulder Taps
– Adv. Side Plank (R)
– Reverse Plank

Running WOD

2 Sets
20 Min Running @5-6RPE
4-5 Min Dynamic Stretching

Cool down
3 Min easy Jogging

At home WOD/ Outdoor WOD

Warm Up
3 Min AMRAP
10x Jumping Jack
4x alt. Reverse Frontrack / Goblet Lunge
3x Push Press
10x Buttkicks

WOD
30 Min AMRAP
20x Dumbbell Lunge / Odd Object
20x Dumbbell Push Press / Odd Object
200m Run

Cool down
1 Min each
– Hamstring Stretch
– Neck Stretch

„Schnell&Simpel“: Kraft
30/30 Interval, 2 Rounds
– Pushup-Single Arm Row Combo
– Reverse Lunge-Push Press Combo (L)
– Reverse Lunge-Push Press Combo (R)
– No Pushup Burpee-KB Swing Combo

Running WOD

600m
3 Min Rest
400m
3 Min Rest
200m
3 Min Rest
400m
3 Min Rest
600m
@ 8-9RPE (this means faster if distance is shorter)

4 Sets
100m Sprint @9RPE
3 Min Rest

Cool down
3 Min easy Jogging