At home WOD / Outdoor WOD
Warm Up
5 Min AMRAP
10x Deadbug
10x KB Romanian Deadlift
6x D.Dog-Cobra + Ankletap
Movement prep / Skill
KB Clean Progression – Double KB Clean
WOD
20 Min AMRAP
20x Db KB Russian Swing
20x Db KB Frontrack Lunges
2x 10m Db KB Overhead Carry
(if you don´t have two Kettlebells use one heavy Odd Object)
Cool Down
1 Min each
– Neck Stretch
– Figure 4 Stretch
– 2 Min Child Pose
„Schnell&Simpel“ Ausdauer
Chipper, down n back, Timecap 10 Min
10x Jumping Lunges
20x Decksquat
30x Burpee
40x Reverse Lunge
50x Airsquat
100x Jumping Jack
Running WOD
„Running Warm Up“
2 Sets
1.000m Run (800m @7RPE, 200m @9RPE)
5 Min Rest
2 Sets
400m Run @8RPE
30 Sec Rest
4 Sets
80m Sprint @10RPE!
45 Sec Rest
Cool Down
3 Min easy Jogging