At home WOD / Outdoor WOD
Warm Up
„Rowling“ / „Running Warm Up“
Movement prep
2 Rounds
5x D.Dog-Cobra
10x Buttkicks
WOD
1,6km Run
2000/1500m Row
40x Burpee
800m Run
1000m Row
20x Burpee
400m Run
500m Row
10x Burpee
„Schnell&Simpel“ Ausdauer
100, 90, 80…10x Jumping Jack / Double Under
1,2,3…10x Burpee
Running WOD
„Running Warm Up“
1 Set
700m Run @9RPE
5 Min Rest
4 Sets
400m Run @7RPE
3 Min Rest
Cool down
800m easy Jogging