Vor oder Nach dem WOD, wähle zwischen: Strength🏋️, Bootie🍑, Bicep💪 oder 6️⃣📦Bauch.
🏋️🍑
Strength Tempo Super Set
5 sets
15 Hip Thrusts, heavy
No rest into:
15 Double DB Romanian Deadlift, heavy
🍑Legs
3 Rounds for time:
30sec Double KB Front Rack Wall Sit
30sec Double KB Front Squat
30sec Double KB Walking Lunges
30sec Double KB Suite Case Box Step Up
Rest and Cry as needed
Pick Load, all unbroken, no rest between sets!
💪Tricep
3 Rounds for time:
30sec Standing Single KB/DB Skull Crusher, 1x15/10 kg
(fast DB change, no rest)
30sec standing Double DB Triceps Extension , 2x10/7.5 kg
(fast DB change, no rest)
30sec Double DB Kick Back, 2x7.5/5 kg
30sec Double DB Kick Back Hold, same
Rest and Cry as needed
6️⃣📦
Short
3 Rounds
1' Tuck L-Sit Hold
1 Min Side Plank L
1 Min Side Plank R
Long
3 Rounds
1-10 Min Erg @ 60-70% MHR (Min depends on time)
1' Tuck L-Sit Hold
1 Min Side Plank L
1 Min Side Plank R
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