Schlagwort: Burpees

20180905_WOD

Pushup
  • WARMUP
    • 3 x 45 Sec. Jumping Jacks in variations
    • 5 x Burpees
    • 4 x 45 Sec. Arm Circels in variations
    • 5 x Burpees
    • 3 x 5 different Yoga moves w/ focus on movement quality
  • WORKOUT I: 3 Tabata’s
    • Hollow Hold w/ focus on movement quality
    • Arch Hold w/ focus on movement quality
    • Situps w/ focus on movement quality
  • WORKOUT II: “Obstacle course”
    • 5 x 300 m run, after each round, complete:
    • 1 x 10 Burpees
    • 1 x 10 Pushups
    • 1 x 16 Scissor Jumps
    • 1 x 15 Air Squats
    • 1 x 10 Plank Walkups
  • FINISHER: Max. Time
    • Deadhang Hollow Hold
    • Deadhang Arch Hold

20180504_WOD

Men doing pushups and laughing
  • WARMUP
    • Chaos Ball
  • WORKOUT I: 6 Rds.
    • Single Leg Deadlifts
    • Pushups
    • Airsquats
    • Run
    • 60 Sec. Rest
      • P2 works through the exercixes.
      • First round 10 Sec. each exercise.
      • Second round 20 Sec. each exercise.
      • Sixth round 60 Sec. each exercise.
  • WORKOUT II: Team-of-2
    • 600 m BB Overhead Walk
      • If Teampartner 1 drops weight, both have to do 5 Burpees. Teampartner 2 continues OH walk.
  • COOLDOWN

20180406_WOD

US Marine does rope climbing
  • WARMUP
    • 1 Min. each exercise
    • Jumping Jacks
    • Butt Kickers
    • High Knees
  • WORKOUT I: 2 Rds. 1 Min. each exercise w/ 15 Sec. Rest
    • P1 + P2: Plank hold + alternate slap hands
    • KB Goblet Squats
    • DB Arnold Presses
  • WORKOUT II: 3 Min. Burpee Variations
    • 5 x SU + Burpee
  • WORKOUT III: 2 Rds. 1 Min. each exercise w/ 15 Sec. Rest
    • P1 + P2: Plank hold w/ feet lift 5 Sec. each side
    • KB Biceps
    • KB Brazilian Lunge w/ Knee Drivers
  • WORKOUT IV: Rope Climb Variations
    • Leglees Rope climbs from ground
    • Rope holds
  • COOLDOWN

20180314_WOD

Flow
  • WARMUP 30 Sec. Work each Set
    • Jumping Jacks
    • Air Squats
    • Lunges l+r
    • Lateral Lunges l+r
    • Stretch l+r
    • Jumping Jacks
    • Air Squats
  • BURPEE CHALLENGE: TC: 20 Min
    • 100 Burpees for time
    • Heat 1: 8 Competitors/ 8 Judges
    • Heat 2: 7 Competitors/ 7 Judges
  • WORKOUT Team-of-2, P1 works, P2 holds, than change
    • S1: 50 Climbers & Plank Hold
    • S2: 40 Air Sqauts & Squat Hold
    • S3: 30 Situps & Hollow Hold
    • S4: 20 Supermans & Arch Hold
    • S5: 10 Pushups & Pushup Hold
  • COOLDOWN