At home WOD
Warm Up
Running Warm Up
Movement prep
5 sets
10x Bp Tempo Squat (increase weight each set)
WOD
„Manion“
7 Rounds
400m Run
29x Backpack Squat (60/40kg)
Cool down
Running Mobility
„Schnell&Simpel“: Endurance
Tabata: Score is worst round!
(goal is to choose a pace you can maintain for all 8 sets)
– Burpee (8x 20/10)
2 Min Rest
– Decksquat (8×20/10)
Running WOD
Running Warm Up
10 Sets, 1 Min Rest
200m Run (@7-8RPE)
6 Sets, 1:4 Work:Rest
150m Uphill Run (@8RPE)