Marius

At home WOD

Warm Up
2 Rounds
10x 90°-90°-Drill
10x Glutebridge
10x Airsquat
10x Scapula Pushup
5x Pike Pushup
10x Jumping Jack

Movement prep I
2 Min Double Under Skill Training

WOD I
„Arrested Annie“
50-40-30-20-10
– Double Under / Plate Jumps / Pogo Pinguin
– Sit Ups

Movement prep II
Odd Object Version
2 Rounds
3x Tempo Squat@3212 + 1x Push Press
3x Deadlift + 1x Clean

WOD II
5 Rounds, 30/30 Sec. Work/Rest Interval
– Odd Object Thrusters
– Odd Object Cleans
No Equipment Version
– Burpee (Pushup + Vertical Jump)
– Explosvie Hip Extensions

Cool Down
10x Cat Camel
2 Min Child Pose (Decompression)
1 Min per side Low Back Stretch

„Das universale Warm Up“
10x 90°-90°-Drill
5x D.Dog-Cobra
5x Pike – Squat (Bootstraps)
10x Tabletop Pulses
10x Samson Lunge
5+5x Lunge + Brustwirbelsäulen Rotation
10x Kossack Squats
10x Scapula Pushup
10x alt. V-Ups
10x Jumping Jack

„Schnell und Simpel: Kraft“
10 Min AMRAP
5x Pushup + Shoulder Taps
5x Bent over Row pro Seite
10x Goblet Squat
5x Sumo Deadlift Highpull

Running WOD
Warm Up
5-10 Min easy Run
3 Rounds
20x Hiugh Knees
20x Buttkicks
20m Karaoke Drill

5 Min Dynamic Stretching

3 Sets
60 Sec. Hill Sprint / Sprint
60 Sec. Rest

5 Min Rest

2 Sets
2 Min Run (afap)
3 Min Walk

At home WOD

Warm Up
5 Min AMRAP
10x per exercise, 10x Jumping Jack after each ex.
– Samson Lunge
– Scorpion
– Scapula Rotation Pushup

Movement prep
20/10 Sec. Interval, 2 Rounds
– Lunge + T-Spine Rotation (L)
– Lunge + T-Spine Rotation (R)
– Toes to heel Rocks

WOD
All New Tabatas
(perform full 8 Sets per exercise)
(take 2-3 Min Rest between ex. if necessary)
– Cross Body Jacks
– Scissor Switch
– Skater Squats
– Lunge Clapping Drill
– Pushup + Donkey Kick to wall
– Sit outs
– Squat Walkoiut + Tabletop Reach

Cool Down
2 Min Mobility Flow per Side
– Samson Lunge + Spiderman Lunge + T-Spine Rotation

1 Min each
– Lat Stretch
– Hurdler Stretch

Running WOD
Warm Up
5-10m Min easy Jogging

3 Rounds
10x Jumping Jack
10x High Knees
10x Lunges

4 Sets
3.000m Run (@ ideal 10k pace)
400m Walk

At home WOD

Warm Up
6 Min AMRAP
2,4,6…x
– Scapula Pushup
– Wallslide
– Groiners
– Single Leg V-Ups

WOD
20 Min AMRAP
2,4,6…x
-Lunge
– Pushup
– Lunge
– Single Arm Body Row (L)
– Lunge
– Single Arm Body Row (R)
– Lunge
– Sit Up
– Lunge
– Glutebridge

Cool Down
1 Min each (12 Min total)
– Pigeon Stretch
– Lying Chest Stretch
– Couch Stretch
– Neck Stretch
– Low Back Stretch
– Hamstring Stretch

Running WOD
60 Min easy pace Run
every 5 Min 10x Broad Jump

At home WOD

Warm Up
20/10 Sec. Interval,
finish 4 Rounds per exercise before moving on to next ex.
– Lunges
– Bird Dogs
– Airsquats
– alt. Single Leg V-Ups
– Roation Pushups

Movement prep
20/ 10 Sec. Interval, 3 Rounds
– D.Dog Stretch
– Bracing Drill on floor
– Samslon Stretch

For quality
10 Min Handstandhold Practice
/ Plank or Hollow Practice

Gymnastic Strength
Inverted Tabat 10/20 x 8
L-Sit / Tuck Sit / Standing Single Leg Hold

Finisher
3 Min AMRAP
1,2,3…x
– Burpee
– 2m Side Shuffle
– Decksquat

Cool down
3 Min AMRAP
10x Shoulder Circle
10x wlk. Goodmorning
10x Windmill
10x Samson Lunge

1Min each
– Lying Chest Stretch (L/R)
– Couch Stretch (L/R)

Running WOD
Warm Up
5-10 Min easy Jogging

5 Min Dynamic Stretching

4 Rounds
6 Min Run (@ 8RPE)
3 Min Walk

At home WOD

Warm Up
2 Rounds
5m Bearcrawl
10x Glutebride
5m Duckwalk
10x Airsquat
5m Sideways Bearcrawl
10x Jumpingsquat

Movement prep.
2 Rounds
10x Scorpion
10x Tabeltop Rotations

WOD I
30/40 Sec. Work/Rest Interval 6 Rounds (3 per side)
Single Arm Pushup into Hollow on Wall/Bench

Dynamic Move. prep.
2 Rounds, 2×5 sets per side
3x Single Leg Lateral Bounding left foot-left side
3x Single Leg Lateral Bounding right foot-right side
3x Single Leg Lateral Bounding left foot-right side
3x Single Leg Lateral Bounding right foot-left side

WOD II
20x Explosive Hip Extension into Single Leg Landing
/Squat Jump into Single Leg Landing (switch legs each rep)

Rest

20x Explosive Hip Extension into max. Vertical Jump
/Squat Vertical Jump

Cool Down
1 Min each
– Hurdler Stretch (L/R)
– Pigeon Stretch (L/R)
– Samson Stretch (L/R)

Running WOD
70 Min Run
(every 10 Min increase speed slightly)