5. Januar 2022
Jan
05
WOD – 20220105
Warm-up
Warm-up
AMRAP 8 min
– 10 Cal Row
– 10 Push-ups
– 5 Pike Push-ups
– 5 Burpees
– 10 Cal Row
– 10 Push-ups
– 5 Pike Push-ups
– 5 Burpees
Mobility
Workout
5 intervals of 4 min with 2 min rest in between
Metcon (Calories)
Max Cal Echo Bike in 4 min
Metcon (AMRAP – Rounds and Reps)
AMRAP 4 min
– 10 HSPU
– 10 Dual DB Floor Press @2×15/22.5kg
– 10 HSPU
– 10 Dual DB Floor Press @2×15/22.5kg
Scaling: HSPU -> Box Pike Push-Ups
Metcon (Calories)
Max Cal SkiErg in 4 min
Metcon (AMRAP – Rounds and Reps)
AMRAP 4 min
– 5 Ring Dips
– 10 Devils Press @2×15/22.5kg
– 5 Ring Dips
– 10 Devils Press @2×15/22.5kg
Scaling: Ring Dips -> banded, Box Dips
Metcon (AMRAP – Reps)
Max Wallballs in 4 min
HIIT Session
Warm Up
Warm Up:
10 Min EMOM
Even: 10 A-SQT + 5 Down Ups
Odd: 10 OHS + 5 V-Ups
10 Min EMOM
Even: 10 A-SQT + 5 Down Ups
Odd: 10 OHS + 5 V-Ups
Metcon
3 Rounds:
3min. AMRAP:
7 Overhead Squats at 20/15kg
7 Toes to Bar
7 Cal Bike
Rest 1min.
3min. AMRAP:
7 Overhead Squats at 20/15kg
7 Toes to Bar
7 Cal Bike
Rest 1min.
3min. AMRAP:
8 Front Rack Lunges 35/25kg
8 Wall Balls 9/6kg
8 Cal Row
Rest 1min.
3min. AMRAP:
9 Up Downs
9 Crossbody Toes Taps
9 Air Squats
Rest 1min.
RX+ is 35/25kg for the OHS.
Each full round is 12min. (36min. Total).
– 60 sec Prone Chest Stretch