Warm Up AMRAP 4
10 Air Squat
1 lane Rot. Lunges
15 sec Arch Hold
15 sec Hollow Hold
Mobility 2 min each
Back Rack Position
Ankle Mobility
Specific Warm Up E2,5MO2,5M
Back Squat
15 @ (empty bar)
15 @ 30%
14 @ 45%
13 @ 60%
Strength E3MO3M
12 @ 70%
11 @ 65%
10 @ 65%
Cool Down EMOMx5
5 Slow Motion Air Squat (3-5-3)
Warm Up AMRAP 3
1 lane hip rot. forw.
1 lane hip rot. backw.
1 lane inchworm
Mobility 1 min each
Deck Squat
Wallslides
D.Dog ↔ Cobra
Skill 6x(30/15)
1, 3, 5: slow motion excentric HSPU
2, 4, 6: HSPU Kip
WOD 3 rounds TC: 18 min
21 – 15 – 9 Pull Ups
40 – 50 – 60 Air Squats
9 – 15 – 21 HSPU
Cool Down 5 min
10 Glute Stretch ↔ Quad Stretch
2 lanes of each single Arm Circle (fw/bw, ri/le)
Warm Up AMRAP 3
1 lane hip rot. forw.
1 lane hip rot. backw.
1 lane inchworm
Mobility 1 min each
Deck Squat
Wallslides
D.Dog ↔ Cobra
Skill 6x(30/15)
1, 3, 5: slow motion excentric HSPU
2, 4, 6: HSPU Kip
WOD 3 rounds TC: 18 min
21 – 15 – 9 Pull Ups
40 – 50 – 60 Air Squats
9 – 15 – 21 HSPU
Cool Down 5 min
10 Glute Stretch ↔ Quad Stretch
2 lanes of each single Arm Circle (fw/bw, ri/le)
Warm Up AMRAP 5
5+5 Suitcase DL
1 lane High Kicks
10 sec Packing
1 lane Rotation Lunges
10 sec Arch Position
Mobility AMRAP 5
10 Glute Bridge ↔ Packing
10 D.Dog ↔ Cobra
Specific Warm Up E2,5M
Deadlifts
15 @ (empty bar)
15 @ 30%
14 @ 45%
13 @ 60%
Strength E3MO3M
Deadlifts
12 @ 70%
11 @ 65%
10 @ 60%
Finisher
1k run @ very low intensity
Warm Up Every 30 sec 8rds
Sit & Hop
Plank & Crawl
Mobility
5 Jefferson Curl
10 Window Wiper
5 Deep Squat (3-5-3)
10 Wallslide
Skill E2MO2M
Wallball
AKBS
Pull Up
WOD AMRAP 20
400m run
100/70/50 Pull Up
100/70/50 Wallball
100/70/50 Push Up
300 DU/600 SU/400 SU
100/70/50 AKBS
50 Burpees
25 Muscle Ups
Warm Up AMRAP 4
20/50 ub DU/SU
1, 2, 3, … RKBS
Mobility 2 Rounds
10 Arm Circles forwards right
10 Arm Circles backwards right
10 Arm Circles forwards left
10 Arm Circles backwards left
10 Shoulder Circles
Frontrack Stretch right
Frontrack Stretch left
WOD Preparation E2MO2M 4 sets
5 Power Cleans
→ start with empty bar and
increase weight every set
up to heaviest WOD load
WOD 3x(4:00/4:00)
every round Buy In: 80/160 DU/SU
I. 9 Power Cleans
4 Burpee Over Bar
II. 6 Power Cleans
4 Burpee Over Bar
III. 3 Power Cleans
4 Burpee Over Bar
Cool Down 5 min
Sun Salutation