At home WOD
Warm Up
5 Min AMRAP
10x Kossack Squat
5x D.Dog- Cobra
10x Samson Lunge
5x Schwimmer
Movement prep
20/10 x 3
– Shrimp Squat
– Handstand Hold
– Shrimp Squat
– Headstand Hold
WOD
4 Rounds (Tempo Work!)
– 15-10 reps Split Squat @3032
– 15-10 reps HSPU / Pike PU / PU @31X2
4 Rounds (Tempo Work!)
– 15-10 reps Single Leg Deadlift @3032
– 15-10 reps Pushup @3212
(rest as needed
Cool down
3 Rounds, 10x each
– Neck Circles
– Shoulder Circles
– Bearhugs
– Hamstring Mobility
„Schnell&Simpel“: Kraft
10 Min AMRAP
max reps unbroken Body Rows
10x Airsquat
10x Situp
10x Lunge
Running WOD
Running Warm Up
8 Sets
100m Run (increase speed each set)
100m Walk
2 Sets, 5 Min Rest
600m Run (start 400m @9RPE, finish 200m @7RPE)
3 Sets, 1 Min Rest
300m Run (@7RPE)
3 Sets, 3 Min Rest
300m Run (@9RPE)