WOD Blog

At home WOD

Running Warm Up

10x Cat- Camel
5+5x Groiners into Hamstring Stretch
5x5x Lunge + T-Spine Rotation
10x walking Hip Circles Forward
10x wlk. Hip Circles Backward
10x wlk. Kneetuck
10x wlk. Quad.Stretch
10m Bounding Drill „Double“
10m Bounding Drill „3x Single“
10m Bounding Drill „alt. Single“
10m Bounding Drill „Buttkicks“
10x Legswings
2x 10m Karaoke Drill

Movement prep
2 Rounds
10x Scorpion
5x Inchworm
5x Pushup
5x Bearcrawl

WOD
„Terry“
1,6km Run
100x Pushup
100m Bearcrawl
1,6km Run
100m Bearcrawl
100x Pushup
1,6km Run

Cool Down
2 Rounds
10x Shoulder Circles
5+5x Lunge into Hamstring Stretch
10x Sciatic Nerv Flossing
1 Min each
– Hamstring Stretch
– Couch Stretch
– Lying Chest Stretch

„Schnell&Simpel: Ausdauer“
Teste maximale Wiederholungsanzahl in 30 Sek. folgender Übungen:
– Jumping Lunge / alt. Lunge
– Burpee / No Pushup Burpee
– Jumping Squat / Airsquat
– High Knees
2 Runden, EMOM (60 Sek. pro Übung)
Die erzielte Wiederholungsanzahl bei 30 Sek. wird jede Runde bei jeder Übung absolviert.

Running WOD

Warm Up
8 Sets
100m Fast Run
100m Walk
Last 200m Sprint

2 Sets
1.000m Run (first 700m @7RPE, last 300m @8RPE)
5 Min Rest

15 Min Rest

2 Sets
400m Run (@8RPE)
30 Sec. Rest

5 Min Rest

4 Sets
400m Sprint
30 Sec. Rest

At home WOD

Warm Up
I) 2 Rounds
10x Scorpion
10x Samson Lunge
5x Squat Walkout

II) 2 Rounds
10x Scapula Pushup
10x Jumping Jack
10x Tabletop Pulses
10x Jumping Jack
6x Rotation Pushup
10x Jumping Jack

WOD
„Death by…“
-1x Strict Ring MU + 1,2,3…x Ring Dip
/ Dip
/Pushup

3 Min Rest

For time: „Death by…“ Rep scheme in reverse

Core Finisher
2 Rounds, 1 Min Rest in between
2x 20/10 Interval (8 Intervals total)
– Advanced Hollow (L)
– Advanced Bird Dog (L)
– Advanced Hollow (R)
– Advanced Bird Dog (R)

Cool Down
1 Min each
– Sitting Shoulder Stretch
– Lunge + Lat. Stretch

„Schnell & Simpel: Kraft“
8 Min AMRAP
1,2,3,4…x
– Pike Pushup
– Chair Dip
– Pushup on chair
10x Step Up (links)
10x Step Up (rechts)
10x Advanced Glute Bridge

Running WOD

Warm Up
5-10 Min easy Jogging
3 Rounds
10x Jumping Jack
10x High Knees
10x Lunges

Test
20 Min for max distance

At home WOD

Running Warm Up
10x Cat- Camel
5+5x Groiners into Hamstring Stretch
5x5x Lunge + T-Spine Rotation
10x walking Hip Circles Forward
10x wlk. Hip Circles Backward
10x wlk. Kneetuck
10x wlk. Quad.Stretch
10m Bounding Drill „Double“
10m Bounding Drill „3x Single“
10m Bounding Drill „alt. Single“
10m Bounding Drill „Buttkicks“
10x Legswings
2x 10m Karaoke Drill

Movement prep
2 Rounds
5x Scapula Pushup
5x Tabletop Pulses
5x Airsquat
5+5x Samson Lunge

WOD „Loredo“
6 Rounds
24x Airsquat
24x Pushup
24x wlk. Lunges
400m Run

Cool down
2 Rounds
10x Shoulder Circles
10x Groiners into Hamstring Stretch
10x Bearhugs
1 Min each
– Chest Stretch
– Calf Stretch
– Hamstring Stretch

„Das universale Warm Up“
10x 90°-90°-Drill
5x D.Dog-Cobra
5x Pike – Squat (Bootstraps)
10x Tabletop Pulses
10x Samson Lunge
5+5x Lunge + Brustwirbelsäulen Rotation
10x Kossack Squats
10x Scapula Pushup
10x alt. V-Ups
10x Jumping Jack

„Schnell und Simpel: Stabilität“
3 Runden, 30/10 Sek. Work/Rest Interval
– Hollow / Plank / Pushup Hold
– Bird Dog Hold (L)
– Seitstütz (L)
– Bird Dog Hold (R)
– Seitstütz (R)

Running WOD

Warm Up
5-10 Min easy Jogging
5 Min Dynamic Stretching

3 Sets
12 Min Run (@ 8RPE)
3 Min Walk

At home WOD

Warm Up
6 Min AMRAP
– 5x Inchworm
– 5x Tabletop Pulses
– 10x Jumping Jack
– 5x D.dog-Cobra
– 5x Glutebridge
– 10x Jumping Jack

Movement prep I
2 Rounds, 20/10 Sec. Interval
– Handstand Hold
– Headstand Hold
– Single Leg Glutebridge (L)
– Single Leg Glutebridge (R)

WOD I
„Dorm Diane“
21 – 15 – 9
– HSPU / Pike Pushup / Pushup
– Kneeling GHR / Romanian Deadlift / Singel Leg Deadlift

Movement prep II
2 Rounds
-10x Samson Lunge
– 10x Legswings
– 10x Airsquats

WOD II
4 Rounds, 30/30  Interval, 1 Min Rest
– Broad Jump/Wallsit

Cool Down
1 Min each
– Hurdler Stretch
– Calf Stretch
– Neck Stretch

„Das universale Warm Up“
10x 90°-90°-Drill
5x D.Dog-Cobra
5x Pike – Squat (Bootstraps)
10x Tabletop Pulses
10x Samson Lunge
5+5x Lunge + Brustwirbelsäulen Rotation
10x Kossack Squats
10x Scapula Pushup
10x alt. V-Ups
10x Jumping Jack

„Schnell und Simpel: Kraft“
10 Min AMRAP
5x Pushup + Shoulder Taps
5x Bent over Row pro Seite
10x Goblet Squat
5x Sumo Deadlift Highpull

Running WOD

Warm Up
3 Rounds
20x Hiugh Knees
20x Buttkicks
20m Karaoke Drill

3 Sets
20 Min Run
3-4 Min Rest
(increase pace each set)

At home WOD

Warm Up
2 Rounds
10x 90°-90°-Drill
10x Glutebridge
10x Airsquat
10x Scapula Pushup
5x Pike Pushup
10x Jumping Jack

Movement prep I
2 Min Double Under Skill Training

WOD I
„Arrested Annie“
50-40-30-20-10
– Double Under / Plate Jumps / Pogo Pinguin
– Sit Ups

Movement prep II
Odd Object Version
2 Rounds
3x Tempo Squat@3212 + 1x Push Press
3x Deadlift + 1x Clean

WOD II
5 Rounds, 30/30 Sec. Work/Rest Interval
– Odd Object Thrusters
– Odd Object Cleans
No Equipment Version
– Burpee (Pushup + Vertical Jump)
– Explosvie Hip Extensions

Cool Down
10x Cat Camel
2 Min Child Pose (Decompression)
1 Min per side Low Back Stretch

„Das universale Warm Up“
10x 90°-90°-Drill
5x D.Dog-Cobra
5x Pike – Squat (Bootstraps)
10x Tabletop Pulses
10x Samson Lunge
5+5x Lunge + Brustwirbelsäulen Rotation
10x Kossack Squats
10x Scapula Pushup
10x alt. V-Ups
10x Jumping Jack

„Schnell und Simpel: Kraft“
10 Min AMRAP
5x Pushup + Shoulder Taps
5x Bent over Row pro Seite
10x Goblet Squat
5x Sumo Deadlift Highpull

Running WOD
Warm Up
5-10 Min easy Run
3 Rounds
20x Hiugh Knees
20x Buttkicks
20m Karaoke Drill

5 Min Dynamic Stretching

3 Sets
60 Sec. Hill Sprint / Sprint
60 Sec. Rest

5 Min Rest

2 Sets
2 Min Run (afap)
3 Min Walk

At home WOD

Warm Up
5 Min AMRAP
10x per exercise, 10x Jumping Jack after each ex.
– Samson Lunge
– Scorpion
– Scapula Rotation Pushup

Movement prep
20/10 Sec. Interval, 2 Rounds
– Lunge + T-Spine Rotation (L)
– Lunge + T-Spine Rotation (R)
– Toes to heel Rocks

WOD
All New Tabatas
(perform full 8 Sets per exercise)
(take 2-3 Min Rest between ex. if necessary)
– Cross Body Jacks
– Scissor Switch
– Skater Squats
– Lunge Clapping Drill
– Pushup + Donkey Kick to wall
– Sit outs
– Squat Walkoiut + Tabletop Reach

Cool Down
2 Min Mobility Flow per Side
– Samson Lunge + Spiderman Lunge + T-Spine Rotation

1 Min each
– Lat Stretch
– Hurdler Stretch

Running WOD
Warm Up
5-10m Min easy Jogging

3 Rounds
10x Jumping Jack
10x High Knees
10x Lunges

4 Sets
3.000m Run (@ ideal 10k pace)
400m Walk

At home WOD

Warm Up
6 Min AMRAP
2,4,6…x
– Scapula Pushup
– Wallslide
– Groiners
– Single Leg V-Ups

WOD
20 Min AMRAP
2,4,6…x
-Lunge
– Pushup
– Lunge
– Single Arm Body Row (L)
– Lunge
– Single Arm Body Row (R)
– Lunge
– Sit Up
– Lunge
– Glutebridge

Cool Down
1 Min each (12 Min total)
– Pigeon Stretch
– Lying Chest Stretch
– Couch Stretch
– Neck Stretch
– Low Back Stretch
– Hamstring Stretch

Running WOD
60 Min easy pace Run
every 5 Min 10x Broad Jump

At home WOD

Warm Up
20/10 Sec. Interval,
finish 4 Rounds per exercise before moving on to next ex.
– Lunges
– Bird Dogs
– Airsquats
– alt. Single Leg V-Ups
– Roation Pushups

Movement prep
20/ 10 Sec. Interval, 3 Rounds
– D.Dog Stretch
– Bracing Drill on floor
– Samslon Stretch

For quality
10 Min Handstandhold Practice
/ Plank or Hollow Practice

Gymnastic Strength
Inverted Tabat 10/20 x 8
L-Sit / Tuck Sit / Standing Single Leg Hold

Finisher
3 Min AMRAP
1,2,3…x
– Burpee
– 2m Side Shuffle
– Decksquat

Cool down
3 Min AMRAP
10x Shoulder Circle
10x wlk. Goodmorning
10x Windmill
10x Samson Lunge

1Min each
– Lying Chest Stretch (L/R)
– Couch Stretch (L/R)

Running WOD
Warm Up
5-10 Min easy Jogging

5 Min Dynamic Stretching

4 Rounds
6 Min Run (@ 8RPE)
3 Min Walk

At home WOD

Warm Up
2 Rounds
5m Bearcrawl
10x Glutebride
5m Duckwalk
10x Airsquat
5m Sideways Bearcrawl
10x Jumpingsquat

Movement prep.
2 Rounds
10x Scorpion
10x Tabeltop Rotations

WOD I
30/40 Sec. Work/Rest Interval 6 Rounds (3 per side)
Single Arm Pushup into Hollow on Wall/Bench

Dynamic Move. prep.
2 Rounds, 2×5 sets per side
3x Single Leg Lateral Bounding left foot-left side
3x Single Leg Lateral Bounding right foot-right side
3x Single Leg Lateral Bounding left foot-right side
3x Single Leg Lateral Bounding right foot-left side

WOD II
20x Explosive Hip Extension into Single Leg Landing
/Squat Jump into Single Leg Landing (switch legs each rep)

Rest

20x Explosive Hip Extension into max. Vertical Jump
/Squat Vertical Jump

Cool Down
1 Min each
– Hurdler Stretch (L/R)
– Pigeon Stretch (L/R)
– Samson Stretch (L/R)

Running WOD
70 Min Run
(every 10 Min increase speed slightly)