WOD Blog

Warm Up
4 Min AMRAP
10x 90°-90°-Drill
10x Jumping Jack
10x Airsquat
10x Buttkicks

Movement prep
20/10 x 3
– Toes to heel rocks
– Frontrack Mobility
– Frontsquat Hold

WOD prep
5 Min to test Frontsquat weight

WOD
3/2 Min Interval, 4 Rounds
200m Run
6x Frontsquat

Cool Down
1 Min each
– Pigeon Stretch (L/R)
10x Pike – Squat

Warm Up
5 Min AMRAP
10x Deadbug
10x Glutebrige
10x Airsquat
10x Jumping Jack

Movement prep
20/10 x 3
– Single Leg Deadlift
– Single Leg Deadlift
– „Deadlift Set Up Hold“

Strength
Deadlift
Warm Up 6 Sets, EMOM
10x,10x,5x,5x,3x,3x
3 Min Rest
10 Sets, EMOM
1x +slow descent!

Finisher
3 Rounds
10x Burpee on Plate
15x Plate Ground to Overhead
20x Plate Pendlay Row

Warm Up
4 Min AMRAP
5x D.Dog-Cobra
10x Airsquat
5+5x Suitcase Deadlift
5x Broadjump

Movement prep
20/10 x 3
– Burpee Snap Drill
– alt. DB Snatch
– Broadjump

WOD
3 Rounds
20x Burpee Broad Jump
20x alt. Single Arm Devils Press
20x Suitcase Deadlift

Cool down
1 Min each
– Seal Stretch
– Low Back Stretch (L)
– Low Back Stretch (R)

Warm Up
4 Min AMRAP
5x Inchworm
10x Jumping Jack
5x D.Dog-Cobra
10x Jumping Jack
5x Scapula Pushup

Movement prep.
20/10 x 2
– Stretch in Pike
– Shrug in Pike
– Single Leg Pike
– Single Leg Pike

Strength/Skill
30/30 Interval, 3 Rounds
– Pike around the world
– Hollow Hold
– Arch Hold

WOD
12 Min AMRAP
20m Handstandwalk / 20x Pike Pushup
20x Box Jump
20x Russian Pushup / Pushup/ Box-Pushup
20x Sit Up

Cool Down
1 Min each
– Neck Stretch
– Pec Stretch

Warm Up
4 Min AMRAP
10x 90°-90°-Drill
5x Glute Bridge
5x Airsquat
5x Scapula Pushup

Movement prep.
3 Rounds
3x High Hang High Pull
3x Hang Power Clean
3x Frontsquat
1x Push Press
1x Push Jerk
1x Split Jerk

Strength/Skill
(Squat) Clean&Jerk
12 Sets, E2MOM
1-4: 5x
5-8: 3x
9-12: 1x

Finsiher
3 Min AMRAP
1,2,3…x Shuffle Sprint
1x Clean&Jerk (80%)

Cool Down
1 Min each
-Pigeaon Stretch
– Child Pose

Warm Up
„Line Drills“

Mobility
20/10 Interval
– D.Dog+Rotation – Cobra
– Lunge + T-Spine Rotation
– “
– Squat + T-Spine Rotation

WOD
800m Run
50x alt. DB Snatch
40x DB Overhead Squat
400m Run
50x alt. DB Hang Clean
40x Goblet Squat
800m Run

Cool Down
2 Rounds
5+5x Groiner – Hamstring Stretch
5x D.Dog – Cobra

Warm Up
4 Min AMRAP
10x 90°-90°-Drill
5x Toes-to-heel rocks
10x Airsquat
5x Inchworm

Movement prep.
20/10 x 2
– BTN Snatchgrip Pushpress + OHS
– Overheadsquat Hold
– Ankle Mobility (L)
– Ankle Mobility (R)

WOD / Strength
Overheadsquat
E2MOM, 10 Sets
1,2,3: 10x
4,5,6: 6x
7,8,9,10: 3x

Finisher:
Timecap 5 Min
12x Deadlift
6x Hang Snatch
12x Overhead Squat
6x Hang Snatch
12x Deadlift

Cool down
5+5x T-Spine Mobility
5+5x Hip Mobility

Warm Up
5 Min AMRAP
10x alt. Reverse Lunge
10x KB Deadlift
10x Jumping Jack
5x American Swing

Movement prep.
20/10 x 2, 3 Rounds
1st Round
Single Arm Swing
2nd Round
KB Snatch
3rd Round
alt. Overhead Lunge

WOD
20,16,12,8x
– KB Snatch *
– KB Overhead Lunge
– Russian Twist
*= all same arm!

Cool down
2 Rounds
10x Shoulder Circles
10x Windmill

Warm Up
4 Min AMRAP
5x Inchworm
10x Jumping Jack
10x Glutebridge

Movement prep.
20/10 x 3
– Romanian Deadlift
– Bent over Row
– Deadbug

WOD / Strength
E2MOM, 5 Sets
10,10,7,7,5x Deadlift

E3MOM, 5 Sets
5x Deadlift

Finisher
3 Min AMRAP
1,2,3…x Burpee over bar
5m Shuffle Sprint

Cool down
2 Rounds
10x walking Goodmorning
5x Jefferson Curl

Warm Up
4 Min AMRAP
10x DB Sumo Deadlift
10x Hollow Rock
10x Jumping Jack
10x Airsquat

Movement prep.
20/10 x 3
– Deck Pistol / Squat
– alt. Single Arm DB Deadlift
– Toes to bar Drill

WOD
E5MOM, 3 Rounds
20x V-Ups / Sit Ups
20x alt. DB Snatch
20x alt. Pistol / Decksquat
20x V-Ups / Sit Ups

Cool down
2 Rounds
10x Windmill
5x D.DOg – Cobra