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