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)