in the RuhrstadtARENA

04.4.20

Home Workout Day #14

Warm Up

Complete 1k run, increasing the pace every 200m.

Warm Up / Preparation

2 Rounds

Cossack Squats x 20

Jumping lunges x 20

Work

'Zombie Run'

Complete 5 Rounds

400m run

1:00 walk

200m Sprint

1:00 walk

Notes: Your score is the total distance completed over 5 rounds.

Cossack Squats: https://youtu.be/s10pty4y5Po

Jumping Lunges: https://youtu.be/6SFgE2_og_s

If you cannot get outside, you can also shuffle for 30 min. Here is how: https://youtu.be/pddp8OLi7lo

Recent Posts

25.7.20

Team Work In Teams of 4 Rotate every 4:00 min. for 48 min (4 rounds) 2 athletes working at a time except for the worm :) Station 1: Ski erg for cals Station 2: Rope Climbs for reps Station 3: Worm Squ

24.7.20

Strength 10 min. to complete: 6 x 3 Bench Press Skill Metcon 3 RFT 15 HSPU 15 KBS 24/ 16 TC, 10 min. Output In twos: Every 2:00 x 5 30 DB Thrusters Max cal. row

22.7.20

Gymnastic Skill EMOM 9 1- Hollow, arch, w/ accentuated lat pull 2- 8-10 Tempo Ring rows 3- 6-8 Jumping BMU Gymnastic Efficiency EMOM 8 Opt. 1: BMU Opt. 2: C2B Opt. 3: Pull-ups Power Endurance AMRAP 7