Kategorie: Functional Training

20181227_WOD

Fitness outdoors
  • WARMUP
    • Lauf-ABC
    • (Mini) Resistance Bands Routine
    • Tuck-to-hollow
  • WORKOUT: 12 Days of Christmas (var.)
    • 01 x Broadjump
    • 02 x Get Ups
    • 03 x Dips
    • 04 x Prisoner Squats
    • 05 x Plyo Pushups
    • 06 x Walking Lunges
    • 07 x Mountain Climbers
    • 08 x Burpees
    • 09 x Hollow Rocks
    • 10 x Jump Squats
    • 11 x V-Ups
    • 12 x Jumping Lunges
  • FINISHER: 2 Min./ Rd.
    • 10 x Down-Ups
    • 100 m Run
    • Max Rep. Down-Ups
  • COOLDOWN

20181008_WOD

Kettlebell outdoors
  • WARMUP 1: AMRAP 5
    • 5 x Airsquat Races
    • High knee running
    • 5 x Airsquat Races
    • Butt kickers
    • 5 x Airsquat Races
    • Lunges
    • 5 x Airsquat Races
    • Bear crawl
  • WARMUP 2: Plank Races
  • WORKOUT I: Circle of trust 1
    • 30 x KB Swings “Pacer” + Run
    • Push up jacks + Run
    • KB SDHPs + Run
    • Mountain Climbers + Run
    • KB Snatches + Run
    • KW Rowing + Run
    • Situps + Run
  • WORKOUT II: Core break
    • 60s Situps
    • 45s Slow Bicycle
    • 30s Reverse Crunches
    • 15s Supermans
    • 30s Hollow Hold
    • 60s Situps
  • WORKOUT III: Circle of trust 2
    • 20 x KB Swings “Pacer”
    • Push up jacks
    • KB SDHPs
    • Mountain Climbers
    • KB Snatches
    • KW Rowing
    • Situps

20180720_WOD

OCR-Runner
  • WARMUP
    • 600 m Jog
  • WORKOUT I: Running WOD
    • 6 Min: Run 800 m + Hip Heists
    • 2 Min: Rest
    • 6 Min: Run 800 m + Alt. Reverse Lunges
    • 2 Min: Rest
    • 6 Min: Run 800 m + Plank Hold
    • 2 Min: Rest
    • 6 Min: Run 800 m + Prisoner Squats
    • 2 Min: Rest
  • FINISHER: in Teams, only 1 Teammember works
    • 140 m Sprint
    • Rest does Crab Holds
    • 140 m Sprint
    • Rest does Isometric Bear Holds
  • COOLDOWN