WOD Blog

At home WOD / Outdoor WOD

Warm Up
„Rowling“ /
5 Min AMRAP
10x Jumping Jack
10x Goodmorning
10x Airsquat

Movement prep
6 Rounds (3 per side)
5x Single Arm Deadlift
3x Single Arm Snatch
3x Single Arm Thruster

WOD
3 Rounds, every 5 Min
9cal Row
9x Single Arm Devils Press
15cal Row
15x Single Arm Thruster
21cal Row
21x Suitcase Deadlift
( At home Row alternatives: Sumo Deadlift Highpull / Taters)

Cool Down
2 Min easy Row / Groiners into Hamstring Stretch
1 Min each
– Upper Back Stretch
– Hamstring Stretch

„Schnell&Simpel“ Ausdauer
40/20 Sec Work/Rest Interval, 2 Rounds (10 Min)
– Decksquats
– Jumping Jack / Double Under
– Burpees / No Pushup Burpees
– Jumping Jack / Double Under
– Lunges

Running WOD

6 Sets
200m Run @7RPE
3 Min Rest

6 Sets
60m Sprint (afap)
30 Sec Rest

Cool down
3 Min easy Jogging

At home WOD / Outdoor WOD

Warm Up
4 Min AMRAP
5x Cuban Complex
5x D.Dog-Cobra
5x Glutebridge

Movement prep
3 Rounds, 20/10 Sec Interval
– Romanian Deadlift
– High Hang High Pull
– Frontrack Mobility
– Push Press

Skill
5 Min, EMOM, 3 reps
Clean&Jerk Complex
Slow 1st Pull- High Hang Power Clean- Push Jerk+2Sec Pause @ Receiving

WOD
„Gwen“
15 – 12 – 9
Unbroken Clean&Jerk
(Timecap 12 Min, score is weight)

Home Version
50 – 35 – 20

Single Arm Backpack Clean&Jerk

„Schnell&Simpel“ Kraft
2 Rounds; EMOM
15-10x Single Leg Step Up (Goblet) (L)
15-10x Single Arm Bent Over Row (L)
15-10x Single Leg Step Up (Goblet) (R)
15-10x Single Arm Bent Over Row (R)
20-10x Push Up (On Chair)

Running WOD

2 Sets
450m Run (400m @9RPE, last 50m @5RPE)
5 Min Rest

4 Sets
40m Sprint (afap)
30 Sec Rest

2 Sets
200m Sprint @8RPE
30 Sec Rest

Cool down
3 Min easy Jogging

At home WOD / Outdoor WOD

Warm Up
3 Rounds
10x Shoulder Circles
10x Squat into Pike
10x Glutebridge

Movement prep
3 Rounds 20/10
– Single Arm Swing (L)
– Single Arm Swing (R)
– Tempo Goblet Squat @3121

WOD
4 Rounds, 3/2 Min Interval, AMRAPs
1. R.: 20x Single Arm Snatch, 20x Goblet Squat
2. R.: 15x Single Arm Snatch, 15x Goblet Squat
3. R.: 10x Single Arm Snatch, 10x Goblet Squat
4. R.: 5x Single Arm Snatch, 5x Goblet Squat

Cool down
3 Rounds
10x Windmill
10x Jefferson Curl
1 Min each side
Figure 4 Stretch

„Schnell&Simpel“: Ausdauer
2 Rounds, 30/10 Interval
– Adv. Shoulder Taps
– Adv. Side Plank (L)
– Adv. Shoulder Taps
– Adv. Side Plank (R)
– Reverse Plank

Running WOD

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

Cool down
3 Min easy Jogging

At home WOD/ Outdoor WOD

Warm Up
3 Min AMRAP
10x Jumping Jack
4x alt. Reverse Frontrack / Goblet Lunge
3x Push Press
10x Buttkicks

WOD
30 Min AMRAP
20x Dumbbell Lunge / Odd Object
20x Dumbbell Push Press / Odd Object
200m Run

Cool down
1 Min each
– Hamstring Stretch
– Neck Stretch

„Schnell&Simpel“: Kraft
30/30 Interval, 2 Rounds
– Pushup-Single Arm Row Combo
– Reverse Lunge-Push Press Combo (L)
– Reverse Lunge-Push Press Combo (R)
– No Pushup Burpee-KB Swing Combo

Running WOD

600m
3 Min Rest
400m
3 Min Rest
200m
3 Min Rest
400m
3 Min Rest
600m
@ 8-9RPE (this means faster if distance is shorter)

4 Sets
100m Sprint @9RPE
3 Min Rest

Cool down
3 Min easy Jogging

At home WOD

Warm Up
5 Min Rowing Skill / Running

Movement prep
3 Rounds 20/10 Sec Interval
– Deadbug
– alt. Single Leg Deadlifts
– Platejumps

WOD prep
10 Min to establish DL weight
/ Odd Object Deadlift Skill

WOD
„Christine“
3 Rounds
500m Row / 400m Run
12x Deadlift (BW) / Odd Object Deadlift
21x Boxjump

Cool down
– Hamstring Stretch
– Calf Stretch
– Child Pose

„Schnell&Simpel“: Ausdauer
50x Jumping Lunges / Lunges
50x Burpees
50x Airsquats
50x Sit Ups
50x Jumping Jacks

Running WOD

4 Sets
250m Run (first 50m @9RPE, 150m @5RPE, last 50m @9RPE)
3 Min Rest

4 Sets
40m Sprint (afap)
30 Sec. Rest

Cool down
3 Min easy Jogging

At home WOD

Warm Up
Running Warm Up

Movement prep
5 sets
10x Bp Tempo Squat (increase weight each set)

WOD
„Manion“
7 Rounds
400m Run
29x Backpack Squat (60/40kg)

Cool down
Running Mobility

„Schnell&Simpel“: Endurance
Tabata: Score is worst round!
(goal is to choose a pace you can maintain for all 8 sets)
– Burpee (8x 20/10)
2 Min Rest
– Decksquat (8×20/10)

Running WOD

Running Warm Up

10 Sets, 1 Min Rest
200m Run (@7-8RPE)

6 Sets, 1:4 Work:Rest
150m Uphill Run (@8RPE)

At home WOD

Warm Up
5 Min AMRAP
10x Kossack Squat
5x D.Dog- Cobra
10x Samson Lunge
5x Schwimmer

Movement prep
20/10 x 3
– Shrimp Squat
– Handstand Hold
– Shrimp Squat
– Headstand Hold

WOD
4 Rounds (Tempo Work!)
– 15-10 reps Split Squat @3032
– 15-10 reps HSPU / Pike PU / PU @31X2

4 Rounds (Tempo Work!)
– 15-10 reps Single Leg Deadlift @3032
– 15-10 reps Pushup @3212
(rest as needed

Cool down
3 Rounds, 10x each
– Neck Circles
– Shoulder Circles
– Bearhugs
– Hamstring Mobility

„Schnell&Simpel“: Kraft
10 Min AMRAP
max reps unbroken Body Rows
10x Airsquat
10x Situp
10x Lunge

Running WOD

Running Warm Up

8 Sets
100m Run (increase speed each set)
100m Walk

2 Sets, 5 Min Rest
600m Run (start 400m @9RPE, finish 200m @7RPE)

3 Sets, 1 Min Rest
300m Run (@7RPE)

3 Sets, 3 Min Rest
300m Run (@9RPE)

At home WOD

Warm Up
5 Min AMRAP
10x Shoulder Circles
10x Airsquat
10x Hollow Rock

Movement prep
4 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
„Schnell&Simpel“: Stability
2 Rounds
20 Sec Flutter Kicks
20 Sec V-Ups
20 Sec Hollow Hold
20 Sec Single Leg Glutebridge (L)
20 Sec Reverse Hollow Drill
20 Sec Single Leg Glutebridge (R)
20 Sec Reverse Hollow Drill
60 Sec Rest

Cool down
1 Min each
– Neck Circles
– Neck Stretch
– Seal Stretch

Running WOD

Running Warm Up

8 Sets
100m Run (increase speed each set)
100m Walk

1 Set
700m afap

10 Min Rest

4 Sets, 4 Min Rest
400m Run

At home WOD

Warm Up
5 Min AMRAP
– 10x Samson Lunge
– 10x Jumping Jack
– 10x Decksquat
– 10x Jumping Jack
– 10x Superman Rocks
– 10x Jumping Jack
– 10x Hollow Rock
– 10x Jumping Jack

Movement prep
– Ankle Mobility

WOD
3 Rounds, 30/30/30 Sec Work a/Work b/Rest Interval
– Pistol / Step Up   – Hollow Hold   – Rest
– Skater Squat   – Sideplank (L)   – Rest
– Runners Lunge+Clap   – Hollow Hold   – Rest
– „Hausman“ Maker   – Sideplank (R)   – Rest

Cool down
1 Min each
– Figure 4 Stretch
– Brezel Stretch
– Hamstring Stretch

„Schnell&Simpel“: Ausdauer
10 Min AMRAP
1,2,3…x
– Airsquat
– 2x Reverse Lunge
– No Pushup Burpee
– 2x High Knees

Running WOD

Running Warm Up

4 Sets, 5 Min Rest
600m Run (start 400m @6RPE; finish 200m @8RPE)

10-15 Min Rest

2 Sets, 30 Sec Rest
400m Run

10-15 Min Rest

4 Sets, 30 Sec Rest
40m Sprint

At home WOD

Warm Up
2 Rounds
10x 90°-90°-Drill
5x D.Dog-Cobra
10x Airsquat
10x Scapula Pushup

Movement prep
30/10 x 3
– wlk. Goodmorning
– Deadbug
– Explosive Hip extension
– HSPU Slow Descent

Skill
Odd Object Clean

WOD
12 Min AMRAP
– Clean + 1,2,3…x Squat (Odd Object)
– 1,2,3…x HSPU / Pike PU / Pushup
– 10+10x Single Arm Body Row

Cool Down
2 Rounds
10x Cat Camel
10x Shoulder Circles
10x Neck Circles

1 Min each
– Neck Stretch
– Upper Back Stretch
– Child Pose

„Schnell&Simpel“ Kraft

10 Min AMRAP
max reps unbroken Pushups
10x Airsquat
10x Situp
10x Lunge

Running WOD

Running Warm Up

8 Sets
100m Run (jede Runde das Tempo etwas steigern)
100m walk

8 Sets, 1:2 Work:Rest
400m Run (@8RPE)

6 Sets,
300m Run Bergauf
300m Walk Bergab