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)