Mit unseren Home Workouts bieten wir dir Trainingseinheiten für die eigenen vier Wände. Unsere Coaches halten dich auch zu Hause fit!
Home Workouts
Bei unseren Home Workouts zum Nachschauen und Nachmachen handelt es sich um Aufnahmen aus unseren Live Sessions. Diese finden zweimal täglich statt und werden über Facebook Live und Instagram Live gestreamt. Anschließend werden sie hier hochgeladen.
Homw Workouts Übersicht
Home Workouts 23.11.2021
Endurance
8′ amrap
-30 mountain climbers
-20 russian twists
-10 Sit Ups
-5 Burpees 8′ amrap
-5 push ups
-10 jumping squats
-10 hollow rocks
-10 v-ups
2′ rest
repeat all
Home Workouts 23.11.2021
Strength
4 rounds 40“on/20“ off
-bulgarian split squats left
-bulgarian split squats right
-planche push ups
-gymnastic swim (weighted)
Metcon
27-24-21-15-12-9-6-3
-db snatches
-box steps
Home Workouts 24.11.2021
Shoulder Burner
6 rounds 40’’ work/ 20’’ rest
-supinated bent over row
-serratus push ups 1’ rest btw. rounds
8′ emom
even- curl to press
odd- bent over row
WOD
Strength
4 supersets
-20 sliding hamstring curls -10/10 one legged deadlifts
90“ rest
metcon
5 rounds for time (use a backpack or DB/KB, etc.)
-10 deadlifts
-10 goblet squats
-10 shoulder press
30“ rest
-10 cluster
60“ rest
Home Workouts 25.11.2021
WOD
8 rounds for time:
15-9-3
-burpees (sc. down ups)
-one arm db thruster
2′ rest
timecap for each round 3′
finisher:
100 band pull aparts
Live Endurance
40′ amrap
-50 burpees
-50 kb swings
-50 lunges
-50 sit ups
-50 one arm push press
Home Workouts 26.11.2021
Leg Burner
-100 banded good mornings
-80 lunges
-60 airsquats
-40 sliding hamstring curls
3′ rest
repeat
Home Workouts 27.11.2021
WOD
strength
4 supersets
-15/15 backpack/weighted one arm rows
-15 backpack/weighted curls
-60“ lying W-I (floor facing position)
metcon
5 rounds for time
-30 backpack/weighted swings
-30 backpack/weighted shoulder to overhead
finisher
-5 rounds of
-20 pike ups
-10 lying leg raises
Home Workouts 28.11.2021
Mobility Session
Heute stand mal ein Bisschen Mobility am Programm.
Home Workouts 29.11.2021
AB BURNER
5 rounds of
-30 russian twists
-20 alternating single leg v-ups
-10 turkish sit ups
-30“ front leaning rest
2′ rest
LIVE WOD
strength
3 supersets of
-10 weighted cossack squats left
-30“ wall sit
-10 weighted cossack squats right
-30“ wall sit
90“ rest
metcon
3 x 4′ amrap
2-4-6-8 … reps of
-db/object thruster
-burpee over db
2′ rest
goal is to hit same amount of reps each amrap
ENDURANCE
40′ emom
-30“ down ups
-30“ kb/object swings swings
-30“ double under/double clap jumps
-30“ sit ups
30“ of work minimum each minute – you can adjust as you go
Home Workouts 30.11.2021
LIVE WOD
strength
4 rounds of
-10/10 single leg romanian deadlifts
-20“/20“ single leg glute bridge
90“ rest
metcon
5 rounds for time
-20 goblet squats
-15 hand release push ups
-12 kb swings
-9 burpees
Home Workouts 01.12.2021
SHOULDER BURNER
16′ amrap for quality
-20 shoulder taps
-15 bent over lateral raises
-10/10 staight leg seated db press
-5 wall walk
LIVE WOD
gymnastic strength/skill
10′ emom
-30“ max seconds freestanding handstand hold/30“ wall facing handstand hold
-30“ hollow hold
metcon
for time
20-14-8-14-20
-db snatch
-handstand push ups/pike push ups/push ups
LIVE YOGA
Live Yoga mit Natacha
Home Workouts 02.12.2021
LIVE WOD
strength
4 rounds of
-10/10 bulgarian split squats
-10 inverted rows
(ring/table/bent over)
2′ rest
metcon
16′ amrap
-5/5 db/kb/object hang clean and jerk
-10 db/kb/object front squats
-20 russian twists
ENDURANCE
10′ amrap
-20 reverse lunges
-10/10 one arm kb swings
-5 burpees
2′ rest
10′ amrap
-20 alternating lateral lunges
-10 kb swings
-5 down ups
2′ rest
10′ amrap
-20 lateral jumps
-10 kb/object deadlift
-20 mountain climber
Home Workouts 03.12.2021
LEG BURNER
5 rounds
40“ on / 20“‘ off
-jumping lunges
-air squats
-lateral lunges -rest
Home Workouts 04.12.2021
LIVE WOD
strength
15′ emom
-2/2 turkish get ups
-15 chair dips
-15 diamond push ups
metcon
7 rounds
-3 wall walks
-9 hand release push ups
-18 db deadlifts
Home Workouts 05.12.2021
LIVE MOBILITY
Live Mobility
Home Workouts 06.12.2021
AB BURNER
5 rounds
-10“ hollow hold
-10 single leg v-ups
-10 tuck ups
-10“ hollow hold
60“ rest
4 rounds
-30“ side plank left
-30“ side plank right
WOD
5 rounds
-10“ hollow hold
-10 single leg v-ups
-10 tuck ups
-10“ hollow hold
60“ rest
4 rounds
-30“ side plank left
-30“ side plank rightstrength
10′ emom
-1/1 turkish get ups
-5/5 turkish sit ups
metcon
10 rounds for time
-20 double unders/double clap jumps -5/5 db hang cluster
Home Workouts 07.12.2021
LIVE WOD
strength
5 rounds for quality
-10 broomstick overhead squats (1311)
-8/8 kb windmills
-30“ front leaning rest
metcon
15′ amrap
3-6-9-…
-plate/odd object ground to overhead
-sit ups
Home Workouts 08.12.2021
SHOULDER BURNER
12′ emom 40“on/20“ off
1st: bicep curls
2nd: chair dips
3rd: upright row 3 rounds
-20 side raises
-10 serratus push ups
LIVE WOD
5 rounds
-10/10 bent over rows
-max rep push ups 90“ rest metcon 2 rounds for time
-60 burpees
-90 box/chair step ups
LIVE YOGA
Live Yoga mit Natacha
Home Workouts 09.12.2021
LIVE WOD
strength
3 rounds
-10 pike leg lifts
-15 sliding pike ups
90“ rest
metcon
25′ emom
40“ on / 20“ off
for reps
1st: down ups
2nd: db/kb strict press
3rd: hollow rocks
4th: pistols
5th: double unders
ENDURANCE
40′ emom
fight gone bad style
1st: wall walks
2nd: lunges
3rd: kb swings
4th: no jump burpees
5th: single leg v-ups
6th: rest
Home Workouts 10.12.2021
LEG BURNER
30-25-20-15-10
-squat jumps
-30“ wall sit between
25-20-15
-sliding hamstring curls
-1′ glute bridge hold
Home Workouts 11.12.2021
LIVE WOD
strength
4 sets
-15 knee over toe split squats left
-10 single leg deadlift left
1′ rest
-15 knee over toe split squats right
-10 single leg deadlift right
1′ rest
metcon for time
-40 db snatches
-30 single arm devils press
-20 one arm overhead lunges
-10 db thruster
-20 burpees over db
-30 db push press
-40 db goblet squat
Home Workouts 12.12.2021
LIVE MOBILITY
