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Workout of the Day 01.05.

Aktualisiert: 1. Mai 2020

WarmUp 3 Rounds for Quality

200m Run / 1:00 Stationary Jog 10 Air squats 10m Open the Gate 10m Close the Gate 10 Mountain Climber Mobility

5 - 10 Slow Motion Wall Squats (hold 2 -3 Sec at the bottom). 6 - 10 Gladiator Push Ups 10 Spiderman Stretch

Practise the Movements of the WOD and be sure to break a sweat before starting the WOD.

Rest about 3 to 5 Minutes and the GO! "Ready to Rumble"

*For additional Workout hype, play YouTube Music provided below:

On a 15-minute running clock, for max reps:

5 Rounds

20 seconds of DB/KB/Bumper Plate deadlifts,

Rest 10 seconds

20 seconds of push-ups,

Rest 10 seconds

Then, 5 Rounds

20 seconds of DB/KB /Sandbag / Whatever squat cleans,

Rest 10 seconds

20 seconds of Mountain Climber,

Rest 10 seconds

Then, 5 Rounds

20 seconds of Hang Power Snatches,

Rest 10 seconds

20 seconds of reverse Sit-ups,

Rest 10 seconds

OPTIONAL Midline Strength: Complete exercises

EMOM for 14 Mins

only work for max 45 - 50 Sec.

5 V-Ups / Butterfly Sit Ups 6 Donkey Kicks 5 Hollow Rocks

Road Runner

1000m @50% Speed 800m @50% Speed 600m @80% Speed 400m @80% Speed 200m as fast as possible 100m as fast as possible Between 90 Sec rest

Cool Down


600m + perform 3 - 4 Static Stretches of the used muscles today.

Stretch about 30 to 40 Sec on each side:

Butterfly Hold

Wall Straddle

Hip flexor Hold

Spiderman lunge Hold

Squat Strech / Hold

Pigeon Hold

Couch Hold

Knee Hug Hold

Lying hamstring Hold

Ankle Stretch/Hold

Wrist Stretch/Hold

Wall Pec Stretch / Hold

Door frame Stretch / Hold

Underarm Stretch / Hold

Apley Stretch /Hold

McKenzie Stretch / Hold

Back Rack Stretch / Hold

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