Outdoor WOD – Buiten Rek
OUTDOOR WOD 1
A. MOBILITY & WARM UP
2 Rounds:
200 Meter Run
5 Burpees
10 Air Squats
30 Seconds Hanging Knee Raise
5/5 Spiderman And Reach
B. OUTDOOR WOD 1:
For Time:
Buy In:
800 Meter Run
Then 2 Rounds Of:
50 Burpees
40 Pull-ups
30 Pistol Squats –> Option = Air Squats
20 V-ups
10 Handstand Push-ups –> Option = Push-ups
Buy Out:
800 Meter Run
OUTDOOR WOD 2
A. MOBILITY & WARM UP
2 Rounds:
400 Meter Run
5 Walkouts + Push-Ups
30 Seconds Dead Hang From Pull-Up Bar
30 Seconds Hollow Rock Hold
B. HERO WOD “SEVERIN”
For Time:
50 Strict Pull-ups
100 Handreleased Push-ups
5000 Meter Run
* If you got a 10 kg vest wear it
OUTDOOR WOD 3
A. MOBILITY & WARM UP
2 Rounds:
1000 Meter Bike
3 Wall Walks
10 Kipping Pull-up Swings
5/5 Rolling Pistols
B. MAGGIE GO’S BIKING
Buy In:
10000 Meter Bike
Then, 5 Rounds of:
20 Handstand Push-ups
40 Pull-ups
60 Single Leg Squats, Alternating Leg
Buy Out:
10000 Meter Bike
*Use A Mountainbike Or Racebike
OUTDOOR WOD 4
A. MOBILITY & WARM UP
2 Rounds:
200 Meter Run
50 Moutain Climbers
20 V-ups
B. OUTDOOR WOD 4:
For Time:
400 Meter Run
10 Burpees
400 Meter Run
9 Burpees
400 Meter Run
8 Burpees
400 Meter Run
7 Burpees
400 Meter Run
6 Burpees
400 Meter Run
5 Burpees
400 Meter Run
4 Burpees
400 Meter Run
3 Burpees
400 Meter Run
2 Burpees
400 Meter Run1
1 Burpee
OUTDOOR WOD 5
A. MOBILITY & WARM UP
2 Rounds:
400 Meter Run
5 Burpees
10 Kipping Pull-up Swings
30 Elbow Plank In To Push-up Plank
B. HERO WOD “SMYKOWSKI”
For Time:
6000 Meter Run
60 Burpee Pull-ups
* If you got a 10 kg vest wear it
OUTDOOR WOD 6
A. MOBILITY & WARM UP
2 Rounds:
400 Meter Run
5 Walkouts + Push-ups
10 Straight Leg Sit-ups
30 Seconds Pigeon Stretch
B. HERO WOD “GUNNY”
For Time:
1600 Meter Weighted Run
50 Push-ups
50 Sit-ups
1600 Meter Weighted Run
50 Push-ups
50 Sit-ups
1600 Meter Weighted Run
* Wear a weight vest, body armor, loaded pack or whatever is needed to load yourself with ±22,5 kg
OUTDOOR WOD 7
A. MOBILITY & WARM UP
2 Rounds:
10 x 10 Meter Shuttle Runs
50 Single Unders
30 Seconds Hanging Knee Raise
10 Pause Air Squats (2 seconds in bottom)
B. HERO WOD “Emily”
10 Rounds For Time:
30 Double Unders / 60 Single Unders
15 Pull-ups
30 Air Squats
100 Meter Sprint
Rest 2:00 Minutes After Each Round
OUTDOOR WOD 8
A. MOBILITY & WARM UP
2 Rounds:
200 Meter Run
5 Walkout + Push up
10 Straight Leg Sit-ups
30 Seconds Pigeon Stretch (each side)
B. OUTDOOR WOD 8
On the 3:00 x 10 Rounds:
Round 1:
400 Meter Run
Max Push-ups
Rounds 2:
400 Meter Run
Max Sit-ups
Round 3:
400 Meter Run
Max Push-ups
Rounds 4:
400 Meter Run
Max Sit-ups
Round 5:
400 Meter Run
Max Push-ups
Rounds 6:
400 Meter Run
Max Sit-ups
Round 7:
400 Meter Run
Max Push-ups
Rounds 8:
400 Meter Run
Max Sit-ups
Round 9:
400 Meter Run
Max Push-ups
Rounds 10:
400 Meter Run
Max Sit-ups
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