Warm Up AMRAP 4
10 Air Squat
1 lane Rot. Lunges
15 sec Arch Hold
15 sec Hollow Hold
Mobility 2 x (60/0)
Scorpion
Ankle Mobility (30/30)
Specific Warm Up E2,5MO2,5M
Back Squat
15 @ (empty bar)
15 @ 30%
14 @ 45%
13 @ 60%
Strength E3MO3M
12 @ 70%
11 @ 70%
10 @ 70%
Cool Down 5 min
5+5 Glute Stretch ↔ Quad Stretch
3 Slow Motion Air Squat (1-5-1)
Warm Up 2 x (30/15)
Jumping Squats
Explosive Hip Extension
Handstand Hold
Mobility AMRAP 4
1 + 1 Lunge Complex
5 + 5 Shoulder Flexion
WOD Preparation 3 x (30/0)
DB Snatch Cycling
Burpee Box Jump Over
→ not for quantity!
→ increase weight up to WOD Load
WOD Open WOD 17.1
10 DB Snatch
15 Burpee Box Jump Over
20 DB Snatch
15 Burpee Box Jump Over
30 DB Snatch
15 Burpee Box Jump Over
40 DB Snatch
15 Burpee Box Jump Over
50 DB Snatch
15 Burpee Box Jump Over
→ TC: 20 min
Warm Up AMRAP 5
5+5 Single Leg DL
1 lane High Kicks
1 lane Rotation Lunges
10 sec Arch Position
Specific Warm Up E2,5MO2,5M
Deadlifts
15 @ (empty bar)
15 @ 30 %
14 @ 45 %
13 @ 60 %
Strength E3MO3M
Deadlifts
12 @ 70 %
11 @ 70 %
10 @ 65 %
Finisher 8 (20/10)
Sit Up
Cool Down 5 min
10 Glute Bridge ↔ Packing
5+5 VFST Hip Rotation
Warm Up AMRAP 3
1 – 2 – 3 – …
Ring Row
Push Up
Air Squat
WOD Chelsea EMOM 30
5 Pull Up
10 Push Up
15 Air Squat
Cool Down 5 min
5+5 T-Floor Spine Rotation
5+5 Triceps Stretch
Warm Up 4 min
Duck Game
→ Penalty: ???
Core Activation AMRAP 4 min
10 Window Wiper
1+1 Plank Circle
1+1 reverse Plank Circle
Skill 8 min
Kipping Progression
WOD 3 Rounds TC: 20
400 m Run
20 Wallball
20 Toes To Bar
20 Russian Twist
Cool Down 5 min
2 Lane backwards Hip Rotation
2 Lane each Arm Circle