Monday
At home WOD
Warm Up
5 Min Rowing Skill / Running
Movement prep
3 Rounds 20/10 Sec Interval
– Deadbug
– alt. Single Leg Deadlifts
– Platejumps
WOD prep
10 Min to establish DL weight
/ Odd Object Deadlift Skill
WOD
„Christine“
3 Rounds
500m Row / 400m Run
12x Deadlift (BW) / Odd Object Deadlift
21x Boxjump
Cool down
– Hamstring Stretch
– Calf Stretch
– Child Pose
„Schnell&Simpel“: Ausdauer
50x Jumping Lunges / Lunges
50x Burpees
50x Airsquats
50x Sit Ups
50x Jumping Jacks
Running WOD
4 Sets
250m Run (first 50m @9RPE, 150m @5RPE, last 50m @9RPE)
3 Min Rest
4 Sets
40m Sprint (afap)
30 Sec. Rest
Cool down
3 Min easy Jogging
Friday
At home WOD
Warm Up
Running Warm Up
Movement prep
5 sets
10x Bp Tempo Squat (increase weight each set)
WOD
„Manion“
7 Rounds
400m Run
29x Backpack Squat (60/40kg)
Cool down
Running Mobility
„Schnell&Simpel“: Endurance
Tabata: Score is worst round!
(goal is to choose a pace you can maintain for all 8 sets)
– Burpee (8x 20/10)
2 Min Rest
– Decksquat (8×20/10)
Running WOD
Running Warm Up
10 Sets, 1 Min Rest
200m Run (@7-8RPE)
6 Sets, 1:4 Work:Rest
150m Uphill Run (@8RPE)
Thursday
At home WOD
Warm Up
5 Min AMRAP
10x Kossack Squat
5x D.Dog- Cobra
10x Samson Lunge
5x Schwimmer
Movement prep
20/10 x 3
– Shrimp Squat
– Handstand Hold
– Shrimp Squat
– Headstand Hold
WOD
4 Rounds (Tempo Work!)
– 15-10 reps Split Squat @3032
– 15-10 reps HSPU / Pike PU / PU @31X2
4 Rounds (Tempo Work!)
– 15-10 reps Single Leg Deadlift @3032
– 15-10 reps Pushup @3212
(rest as needed
Cool down
3 Rounds, 10x each
– Neck Circles
– Shoulder Circles
– Bearhugs
– Hamstring Mobility
„Schnell&Simpel“: Kraft
10 Min AMRAP
max reps unbroken Body Rows
10x Airsquat
10x Situp
10x Lunge
Running WOD
Running Warm Up
8 Sets
100m Run (increase speed each set)
100m Walk
2 Sets, 5 Min Rest
600m Run (start 400m @9RPE, finish 200m @7RPE)
3 Sets, 1 Min Rest
300m Run (@7RPE)
3 Sets, 3 Min Rest
300m Run (@9RPE)
Wednesday
At home WOD
Warm Up
5 Min AMRAP
10x Shoulder Circles
10x Airsquat
10x Hollow Rock
Movement prep
4 Rounds, 30/30 Work/Rest Interval
(finish 4 r. per exercise before moving to next ex.)
– Shoulder Opener in pike / on wall
– Shoulder Shrugs in pike / on wall
– Single Leg Lifts in pike / on wall
– Shoulder Taps in pike / on wall
Skill
10-20 Min Handstandwalk Practice
(this is the main part. Focus on those 10-20 Min!)
WOD
„Schnell&Simpel“: Stability
2 Rounds
20 Sec Flutter Kicks
20 Sec V-Ups
20 Sec Hollow Hold
20 Sec Single Leg Glutebridge (L)
20 Sec Reverse Hollow Drill
20 Sec Single Leg Glutebridge (R)
20 Sec Reverse Hollow Drill
60 Sec Rest
Cool down
1 Min each
– Neck Circles
– Neck Stretch
– Seal Stretch
Running WOD
Running Warm Up
8 Sets
100m Run (increase speed each set)
100m Walk
1 Set
700m afap
10 Min Rest
4 Sets, 4 Min Rest
400m Run
Tuesday
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