WOD 09-04-20

40 min of work

30 sec Hollow Body Hold
30 sec Russian twists
30 sec Side Plank R
30 sec Side Plank L
1 Turkish Get-up R
1 Turkish Get-up L
5 Waiter Rotations R
5 Waiter Rotations L

Try to go for quality of movement and then As Heavy As Possible.

Warm-up by practicing the movements, building up the difficulty (and weights if possible).
3 Rounds of:
10-15 sec Hollow Body Hold, make sure the lowerback stays connected to the floor. Make it lighter by bringing the arms back or raising the leg up.
10-15 Russian Twists
10-15 sec Side Plank L&R
1 Turkish Get-up light L&R
3-5 Waiter Rotations L&R.

If you don’t want to check the timer the whole workout, just program an interval timer on 80 cycles of 30 seconds.


You can find video’s of the Turkish Get-up and Waiter Rotations on our Instagram stories.

Post your scores in the comment section

Workout explanation, movement standards and options:

By |2020-04-08T23:30:44+02:00April 9th, 2020|Blog, WOD|

WOD 08-04-20

20 min AMRAP

2 Handstand Pushups (or boxassisted)
4 Dips
6 Burpees

Warm-up the shoulders and overhead position properly. Check our story again for the handstand warm-up drills by Volcmar and Dick.

Next build up from pushups to dips to handstand pushups:
3 rounds of 5-10 pushups with stretching inbetween, into 3 rounds of 2-4 dips and 1-2 handstand pushups.

Your arms and shoulders will wear out, so keep it safe and break up your sets or scale down in time!

Set your timer and 3.2.1..GO!!

Post your scores in the comment section

Workout explanation, movement standards and options:

By |2020-04-07T18:04:01+02:00April 8th, 2020|Blog, WOD|

WOD 07-04-20

WOD 07-04-20

5 Rounds for max reps and time
(1 round is 4 min work followed by 2 min of rest between rounds.)

2 rounds of:
20 sec max goblet squats/jumping Airsquats
10 sec rest
20 sec max alt goblet Lungesteps/jumping Lunges
10 sec rest

Then 400m Sprint for time/2 min High Knees
(If your 400m takes longer than 2 minutes, scale back the distance.)

Start your warm-up with an easy 4-5 min jog or the same time in High knees, jumping jacks, rope jumps, etc.
Then warm-up in 10-15 minutes from Airsquats and bw Lunges to the movements with weight or the jumping version.
The weight for the workout should be light enough so you can keep working the whole 20 seconds every time.
Always start your warm-up slow, but for this kind of sprint workout you want to be sweating and out of breath before you start the WOD. So speed up throughout the warm-up and see how fast you want to move.

No matter how fast you want to go, ALWAYS work full range of motion!

Set your interval timer, say your prayers and 3.2.1..GO!!

(Post your score: total reps, in the comment


Workout explanation, movement standards and options:

By |2020-04-06T21:37:44+02:00April 7th, 2020|Blog, WOD|