At home WOD/ Outdoor WOD

Warm Up
3 Min AMRAP
10x Jumping Jack
4x alt. Reverse Frontrack / Goblet Lunge
3x Push Press
10x Buttkicks

WOD
30 Min AMRAP
20x Dumbbell Lunge / Odd Object
20x Dumbbell Push Press / Odd Object
200m Run

Cool down
1 Min each
– Hamstring Stretch
– Neck Stretch

 

„Schnell&Simpel“: Kraft
30/30 Interval, 2 Rounds
– Pushup-Single Arm Row Combo
– Reverse Lunge-Push Press Combo (L)
– Reverse Lunge-Push Press Combo (R)
– No Pushup Burpee-KB Swing Combo

 

Running WOD

600m
3 Min Rest
400m
3 Min Rest
200m
3 Min Rest
400m
3 Min Rest
600m
@ 8-9RPE (this means faster if distance is shorter)

4 Sets
100m Sprint @9RPE
3 Min Rest

Cool down
3 Min easy Jogging