WOD Blog

At home WOD / Outdoor WOD

Warm Up
5 Min AMRAP
10x Windmill
10x Samson Lunge
5+5x Suitcase Deadlift
5+5x Single Arm Swing

Movement prep / Skill
KB Snatch Progression
Single Arm Swing – Active Shoulder!
American Swing – Deflection!
KB Snatch

WOD
15 Min AMRAP
30x KB Snatch
20x Russian Twist
10+10x KB Overhead Lunge

Cool down
1 Min each
– T-Spine Stretch
– Hip Flexor Stretch

„Schnell&Simpel“ Ausdauer
7 Min AMRAP
Burpee over Line / Object

Running WOD

„Running Warm Up“

5 Sets
100m Sprint  @8RPE
1 Min Rest

5 Sets
200m Run (100m@6RPE, 100m@9RPE)
2 Min Rest

Cool down
800m easy Jogging

At home WOD / Outdoor WOD

Warm Up
4 Min AMRAP
10x Jumping Jack
10x Deadbug
10x Glutebridge
5x Hindu Pushup

Movement prep
20/10 3 Rounds
– Romanian Deadlift
– Bent over Row
– Push Press – Pause @ Dip
– Push Press- Pause @ Lockout

WOD
42x Deadlift
21x Shoulder to Overhead
30x Deadlift
15x Shoulder to Overhead
18x Deadlift
9x Shoulder to Overhead

Cool Down
2 Rounds
10x Shoulder Circles
10x Cow-Camel

2 Min
Child Pose

„Schnell&Simpel“ Kraft
42x Backpack Swing
21x Pushups
30x Backpack Swing
15x Pushups
18x Backpack Swing
9x Pushups

Running WOD

„Running Warm Up“

8 Sets
20m Sprint  @10RPE
1 Min Rest

3 Sets
300m Run @8RPE
30 Sec Rest

Cool down
800m easy Jogging

At home WOD / Outdoor WOD

Warm Up
3Rounds
10x Squat into Pike
10x Kossack Squat
10x Glutebridge

Movement prep
20/10 Sec Interval, 3 Rounds
– Frontrack Mobility
– Frontsquat Hold
– Clean 1st Pull
– High Hang Muscle Clean

WOD 30/60 Interval, 5 Rounds
– AMRAP Frontsquat
– AMRAP Power Clean

Cool down
2Rounds
5+5x Groiner into Hamstring Stretch
5+5x Lunge + T-Spine Rotation
1 Min
Quad. Stretch

„Schnell&Simpel“ Stabilität
8 Rounds
20 Sec Sit Ups
10 Sec Hollow Hold
20 Sec Gliutebridge
10 Sec Glutebridge Hold

Running WOD

„Running Warm Up“

2 Sets
20 Min Run @5-6RPE
4-5 Min Rest

Cool down
800m easy Jogging

At home WOD / Outdoor WOD

Warm Up
„Rowling“ / „Running Warm Up“

Movement prep
2 Rounds
5x D.Dog-Cobra
10x Buttkicks

WOD
1,6km Run
2000/1500m Row
40x Burpee
800m Run
1000m Row
20x Burpee
400m Run
500m Row
10x Burpee

„Schnell&Simpel“ Ausdauer
100, 90, 80…10x Jumping Jack / Double Under
1,2,3…10x Burpee

Running WOD

„Running Warm Up“

1 Set
700m Run @9RPE
5 Min Rest

4 Sets
400m Run @7RPE
3 Min Rest

Cool down
800m easy Jogging

At home WOD / Outdoor WOD

Warm Up
2 Rounds
10x Shoulder Circles
10x walking Goodmorning

2 Rounds
10x Windmill
10x Legswing

2 Rounds
10x Glutebridge
5x Hindu Pushup

Movement prep
2 Rounds
5x Dumbbell Deadlift
3x Hang Clean + Pause@Frontrack Pos.
3x Push Press + Pause@Lockout

WOD
2/2 Min Interval, 4 Rounds
12x Dumbbell Deadlift
9x Dumbbell Hang Clean
6x Push Press
AMRAP Devils Press

Cool down
1 Min Neckstretch
10x Jefferson Curl

„Schnell&Simpel“ Kraft
„21s“ Backpack Curls
7x Backpack Curl lower half
7x Backpack Curl upper half
7x Backpack Curl

„21s“ Pushup
7x Pushup lower half
7x Pushup upper half
7x Pushup

Running WOD

„Running Warm Up“

4Sets
600m Run (400m 7RPE, 200m 9RPE)
5 Min Rest

2 Sets
400m Run @8RPE
30 Sec Rest

4 Sets
40m Sprint @10RPE
30 Sec Rest

Cool down
800m easy Jogging

At home WOD / Outdoor WOD

Warm Up
3 Rounds
10x Jumping Jack
10x Windmil
5x D.Dog-Cobra

Movement prep / Skill
3 Rounds
5x Burpee Hip Drill
5x Box Jump Drill
6 Rounds
2x DB Squat Clean
2x DB Thruster

WOD
Metcon 3 Rounds, 30/30 Sec Work/Rest Interval
– Burpee Box Jump Overs
– alt. Single Arm Dumbbell Clusters
– Burpee Box Jump Overs
– alt. Single Arm Dumbbell Clusters
– 1 Min Rest

Accessory work / Finisher
„Bring Sally Up“- Bent over Row Version

Cool Down
3 Rounds
10x wlk. Goodmorning
10x Jefferson Curl

„Schnell&Simpel“ Kraft
„Bring Sally Up“ Challenge:
Bent over Row

Rest

„Bring Sally Up“ Challenge:
Bent over Row

(use „Flower“ by Moby)

Running WOD

„Running Warm Up“

8 Sets
400m Run @7RPE
2 Min Rest

6 Sets
300m Uphill Run
Walk back

Cool Down
3 Min easy Jogging

At home WOD / Outdoor WOD

Warm Up
5 Min AMRAP
10x Deadbug
10x KB Romanian Deadlift
6x D.Dog-Cobra + Ankletap

Movement prep / Skill
KB Clean Progression – Double KB Clean

WOD
20 Min AMRAP
20x Db KB Russian Swing
20x Db KB Frontrack Lunges
2x 10m Db KB Overhead Carry
(if you don´t have two Kettlebells use one heavy Odd Object)

Cool Down
1 Min each
– Neck Stretch
– Figure 4 Stretch
– 2 Min Child Pose

„Schnell&Simpel“ Ausdauer
Chipper, down n back, Timecap 10 Min
10x Jumping Lunges
20x Decksquat
30x Burpee
40x Reverse Lunge
50x Airsquat
100x Jumping Jack

Running WOD

„Running Warm Up“

2 Sets
1.000m Run (800m @7RPE, 200m @9RPE)
5 Min Rest

2 Sets
400m Run @8RPE
30 Sec Rest

4 Sets
80m Sprint @10RPE!
45 Sec Rest

Cool Down
3 Min easy Jogging

At home WOD

Warm Up
4 Min AMRAP
10x Shoulder Circles
5x D.Dog-Cobra
10x Hollow Rock
10x Arch Rock

Movement prep
3 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
7 Min AMRAP
1,2,3…x
– Broomstick Overhead Squat
– Burpee over Stick

Running WOD

„Running Warm Up“

2 Sets
20 Min Run @5-6RPE
4-5 Min Dynamic Stretching

Cool Down
3 Min easy Jogging

At home WOD / Outdoor WOD

Warm Up
3 Rounds
10x Shoulder Circles
5x D.Dog-Cobra
10x Goodmorning
10x Glutebridge

Movement prep
4 Rounds (2 per side), all Single Arm Version
3x Single Leg Deadlift
3x Bent over Row
3x Hang Clean
3x Push Press

WOD
21 – 15 – 9
– Db Dumbbell Pendlay Row
– Db Dumbbell Hang Clean
– Db Dumbbell Push Press

Finisher after WOD:

„Schnell&Simpel“ Stabilität
40/20 Sec Interval, 2 Rounds
– Flutter Kicks
– Reverse Plank
– Leg Lifts
– Reverse Plank

Running WOD

„Running Warm Up“

3 Sets
200m Run @9RPE
30 Sec Rest

3 Sets
150m Run (50m @5RPE, 50m @7RPE, 50m @9RPE)
Walk down

800m – 400m – 200m – 400m – 800m
Run @ 7RPE
4 Min Rest

Cool Down
3 Min easy Jogging

At home WOD / Outdoor WOD

Warm Up
Rowing Skill
(Legs only- Legs & Back- Full Stroke+Pause)
/ Running Warm Up (At home Version)

Movement prep
3 Rounds
5x Box Jump
5x Goblet Squat

WOD
„On a boat with Kelly“
5 Rounds, Timecap 30 Min
500m Row / 400m Run
30x Box Jump
30x Goblet Squat

Cool down:
2 Min easy Row / Jogging
Calf Stretch

„Schnell&Simpel“ Ausdauer
3 Rounds, EMOM
– 10x Airsquat + AMRAP Jumping Jack
– 10x alt. Lunge + AMRAP Jumping Jack
– 10x Backpack Swing + AMRAP Jumping Jack

Running WOD

„Running Warm Up“

4 Sets
350m Run @8RPE
3 Min Rest

8 Sets
80m Hill Sprint
Walk down

2 Sets
200m Run
30 Sec Rest

Cool Down
3 Min easy Jogging