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
10x Scorpion
5x Inchworm
5x Pushup
5x Bearcrawl

 

WOD
„Terry“
1,6km Run
100x Pushup
100m Bearcrawl
1,6km Run
100m Bearcrawl
100x Pushup
1,6km Run

 

Cool Down
2 Rounds
10x Shoulder Circles
5+5x Lunge into Hamstring Stretch
10x Sciatic Nerv Flossing
1 Min each
– Hamstring Stretch
– Couch Stretch
– Lying Chest Stretch

 

„Schnell&Simpel: Ausdauer“
Teste maximale Wiederholungsanzahl in 30 Sek. folgender Übungen:
– Jumping Lunge / alt. Lunge
– Burpee / No Pushup Burpee
– Jumping Squat / Airsquat
– High Knees
2 Runden, EMOM (60 Sek. pro Übung)
Die erzielte Wiederholungsanzahl bei 30 Sek. wird jede Runde bei jeder Übung absolviert.

 

Running WOD

Warm Up
8 Sets
100m Fast Run
100m Walk
Last 200m Sprint

2 Sets
1.000m Run (first 700m @7RPE, last 300m @8RPE)
5 Min Rest

15 Min Rest

2 Sets
400m Run (@8RPE)
30 Sec. Rest

5 Min Rest

4 Sets
400m Sprint
30 Sec. Rest