WOD Blog

Warm Up
4 Min AMRAP
10x Airsquat
10x Reverse Lunge
5x Inchworm
5x D.Dog Cobra

Movement prep.
20/10 x 3
– Frontrack Mobility
– Frontsquat
– Pushpress

WOD prep.
EMOM, 5 Sets
10,7,5,5,5x Thruster

WOD
200m Run
10x Thruster
200m Run
20x Frontrack Reverse Lunge
200m Run
30x Push Press
200m Run
20x Frontrack Reverse Lunge
200m Run
10x Thruster
200m Run

Cool down
1 Min
– Pigeon Stretch

Warm Up
3 Min AMRAP
10x Squat – Pike
10x Deadbug

Movement prep.
3 Rounds, 20/10
– Single Leg Deadlift (L)
– Single Leg Deadlift (R)
– Bent over row

Strength
every 90 Sec
3 Sets
10x Deadlift
5 Sets
5x Deadlift
(Increase weight each set)

WOD
„Nancy wants a booty“
Timecap 15 Min
5 Rounds
400m Run
15x Deadlift (100/65)

Cool down
2 Rounds
5+5x Groiner – Hamstring Stretch
5x Jefferson Curl

Warm Up
4 Min AMRAP
10x Scapula Pushup
10x Glutebridge
5x D.Dog-Cobra
5x Broadjump

Movement prep.
3 Rounds, 20/10
– High Hang High Pull
– Hang Power Clean
– Push Press
– Push Jerk

WOD
3 Rounds
5x Hang Power Clean
5x Jerk/Press
3 Rounds (use 80% of first part)
10x Hang Power Clean
10x Jerk/Press
3 Rounds (use 60% of first part)
15x Hang Power Clean
15x Jerk/Press
(sets must be unbroken.
Perform 5x Burpee over bar + 5x Deadlift every time you drop)

Cool down
10x Shoulder Circles
1 Min each
– Neck Stretch
– Upper back Stretch

Warm Up
Line Drills
(Running warm up)

Warm Up / Skill
EMOM
1x Turkish Get Up

WOD
Timecap 25 Min
800m Run
200m Double KB Frontrack Carry
200m Famers Carry
400m Run
200m Double KB Frontrack Carry
200m Famers Carry
800m Run
in remaining time:
AMRAP
10+10x Single Leg Deadlift
10+10x Sidebend
10x Russian Twist

Cool down
1 Min
Low back Stretch

Warm Up
Hip Circiut
3 Rounds
5+5x Hamstring Stretch
5+5x Skater Squat into Kossack Squat
5+5x Samson Lunge

Movement prep.
2 Rounds
10x 90°-90°-Drill
10x Airsquat
5x Toes-to-hell Rocks

„Burgener Warm Up“

Strength/Skill
E2MOM
3 Sets
1x Clean +10x Frontsquat
4 Sets
1x Clean + 5x Frontsquat
5 Sets
1x Clean + 3x Frontsquat
(increase weight each set)

Finisher
21 – 15 – 9
Hang Squat Clean
Jump over Bar

Cool down
1 Min each
Figure 4 Stretch

Warm Up
4 Min AMRAP
10x 90°-90°-Drill
5x D.Dog-Cobra
10x Scapula Pushup
10x Airsquat

Movement prep.
– No Pushup Burpee
– Burpee Snap Drill
– DB Squat (slow & controlled)

WOD
0-10 Min
For time
10,9,8…1x
– DB Squat
– DB facing Burpee

10-20 Min
For time
15 – 10 – 5
DB Clean & Press
30 – 20 – 10
Lateral DB Jumps

Cool down
2 Rounds
10x Windmill
10x Shoulder Circles

Warm Up
4 Min AMRAP
10x No Push Up Burpee
5x DB Tater
5x D.Dog-Cobra

Movement prep
3 Rounds
5x Squat into Pike
5 breaths Seal Stretch

Skill
DB Hang Squat Clean into Thruster
= DB Hang Cluster

WOD
21 – 15 – 9, Timecap 9 Min
– DB Hang Cluster
– Burpee over Dumbbell

Accessory work
EMOM, 2 Rounds
10x Single Arm Bent over row (L)
10x Single Arm Bent over row (L)
10x Single Arm Highpull (L)
10x Single Arm Highpull (R)
10x Single Arm OH Press (L)
10x Single Arm OH Press (R)

Warm Up
4 Min AMRAP
5x No Pushup Burpee
5+5x Suitcase Deadlift
5x No Pushup Burpee
10x Deadbug

Movement prep.
20/10 x 3
– Hollow Hold
– KB Russian Swing

WOD I)
3 Min AMRAP
1,2,3…x KB Russian Swing
1,2,3…x Burpee

WOD II)
17 Min AMRAP
20x KB Russian Swing
1,2,3…x Goblet Squat
20x Hollow Rock
1,2,3…x Goblet Squat
2x 20m Farmer Carry
1,2,3…x Goblet Squat

Warm Up
3 Min AMRAP
10x Samson Lunge
8x Glutebridge
4x Inchworm

Movement prep.
Hip Flexor mobility
Frontrack mobility

Strength/Skill
12 Sets, every 90 Sec
1-4: 5x High Hang Clean +1x Hang Clean +1x Below Knee Clean
5-8: 1x High Hang Clean +5x Hang Clean +1x Below Knee Clean
9-12: 1x Hang Clean + 1x Below Knee Clean

WOD
30x Hang Clean
EMOM 5x Burpee

Cool down
2 Min Child Pose

Warm Up
4 Min AMRAP
10x 90°-90°- Drill
5x Glutebridge
5x Toes to heel Rocks
5x D.Dog-Cobra
20x Double Under / Jumping Jack

Movement prep.
3 Rounds
5x BTN Snatchgrip Push Press
5x Tempo Overhead Squat @ 3211

WOD
4 Rounds, Timecap 15 Min
10x Unbroken OH Squat
20x Push Up
30x Jump over bar / 60x Double Under

Cool down
2 Rounds
5x Squat into pike
5x D.Dog-Cobra
Chest Stretch