WOD Blog

Warm Up Amrap 6
5+5 Mountain Climber
1 Lane Rotation Lunges
5 Stick Thrusters
1 Lane Inchworm
5 explosive Hip Extension

Mobility 2 Rounds
Ankle (30/30)
Shoulder Flexion (60)
alternating Hip Rotation (60)

WOD Preparation
5 min alternating DB Thruster
5 min AKBS
→ increase weights up to WOD Load

WOD 21 – 15 – 9
alternating DB Thruster
Sandball Slam
AKBS
→ TC: 12 min

Cool Down 5 min
@ low intensity
Air Bike OR Rower OR Run

Warm Up AMRAP 5
5+5 Suitcase DL
1 lane High Kicks
15 sec Packing
1 lane Rotation Lunges
10 sec Arch Hold

Mobility AMRAP 4
10 Glute Bridge ↔ Packing
10 D. Dog ↔ Cobra

Specific Warm Up E2,5MO2,5M
Deadlifts
15 @ (empty bar)
15 @ 30 %
14 @ 45 %
13 @ 60 %

Strength E3MO3M
Deadlifts
12 @ 70 %
11 @ 65 %
10 @ 65 %

Finisher AMRAP 3
DU/SU

Cool Down 5 min
10 Hernia ↔ Deep Squat
60/60 sec Pigeon

Warm Up AMRAP 5
5+5 Single Leg DL
5 explosive Hip Extension
10/30 UB DU/SU

WOD Prep
5 min DB Snatch
3 min DU
2 min Sit Up

WOD AMRAP 21
10, 20, 30, … DU → only completed Steps of 10 will count!
3 Rounds
20 alternating DB Snatch
20 Sit Up

Cool Down 5 min
5 D.Dog ↔ Cobra
5+5 Rotating Floor Circles

Warm Up AMRAP 3
Command „Hop“

Mobility 3 min
10 Pass-Through
Frontrack Stretch

WoD Prep each 4 min
Snatch
Clean
immediately into 6 min
work up to WOD Load

WOD Three Wise Men
AMRAP 4
5 Hand Squat Snatche
10 Bar Facing Burpee
→ 2 min rest

AMRAP 4
10 Power Clean
20 Pull Up
→ 2 min rest

AMRAP 4
15 Box Jump Over
30 Wallball

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 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

Warm Up AMRAP 4
1 lane Kosaq Squats
1 lane Hip Rotation →
1 lane Hip Rotation ←
10 Air Squat
1 lane High Kick
1 lane Rotation Lunge

Core Activation AMRAP 5
10 Plank ↔ Push Up Position
10 Window Wiper
10 Goblet Squat

Specific Warm Up E3MO3M
Back Squat
15 @ (empty bar)
14 @ 30 – 40%
13 @ 50 – 60%

Strength E4MO4M
Back Squats
12 @ 70%
11 @ 65%
10 @ 60%

Cool Down
5 min @ very low intensity
Air Bike OR
Row OR
Run