HOME WOD KW48

MONTAG 29/11/2021 LOW EQUIPMENT WOD


For Time:

100 DB Push Press 45/30s

100 Push-Ups (hands in DBs)

100 Pull-Ups or 200 TRX or Door Rows

100 Air Squats

Break it up however you want! If you want to do strict pull-ups, then cut it to 50 reps.


NO EQUIPMENT WOD


100 Jumping Jacks

90 Russian Twists (L+R=1)

80 Air Squats

70 Up Downs

60 Chair Dips

50 Push-Ups

40 Alternating singkle leg V-Ups

30 Burpees

20 Straight Leg Sit-Ups

10 Wall Walks


DIENSTAG 30/11/2021


LOW EQUIPMENT WOD


For Time:

100 DB/KB Deadlifts as heavy as possible

*EMOM 30 Double Unders or 45 SU´s

*Start with 30 Double Unders/45 SU´s


NO EQUIPMENT WOD


"Buy in"

50 Bodyweight Reverse lunges

30 Hollow Rocks


Accumulate a 10' Plank & a 10' Wall Sit

(you must finish the Plank before you go to the Wall Sit!)

7' Plank & 7' Wall Sit for intermediate Athletes!


*every time you break, you have to do 1 RND of:


20 Skater Lunge with floor tap (L+R=2)

20 Alternating Chair Step-Ups (L+R=2)

5 Burpees



MITTWOCH 01/12/2021


LOW EQUIPMENT WOD


For Time:

10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10

DB/KB-Front Rack or heavy Goblet Squats

T2B/K2E or V-Ups/Single Leg V-Ups


NO EQUIPMENT WOD


For Time:

100 Burpee Broad Jumps

Reverse Bear Crawl Back to Start Point.



DONNERSTAG 02/12/2021


LOW EQUIPMENT WOD


3 Rounds:

3min. AMRAP:

3 Alt. DB Snatches each arm

6 Push-Ups

9 Air Squats


Rest 1 minute after each round.


3 Rounds:

3min. AMRAP:

3 DB Power Cleans

6 Push-Ups

9 Sit-Ups


Rest 1 minute after each round.


3 Rounds:

3min. AMRAP:

3 DB Thrusters

6 Push-Ups

9 Pull-Ups


NO EQUIPMENT WOD


18' E3MOM

30 Plank Jacks

30 Wall Sit Calf Raises

30 Skater Lunges (L+R=2)

30 Glute Bridges


FREITAG 03/12/2021


LOW EQUIPMENT WOD


For Time:

10-9-8-7-6-5-4-3-2-1

200m Run

Devil Press


NO EQUIPMENT WOD


20' E2MOM

5 Burpees

10 Push-Ups

15 Sit-Ups

20 Air Squats



SAMSTAG 04/12/2021


LOW EQUIPMENT WOD


20min. EMOM

6 Alt. DB Lunges

6 Air Squats

6 Toes-To-Bar or V-Ups or 3/3 Single Leg V-Ups


NO EQUIPMENT WOD


5min. of Chair Step-Ups

4min. of Up-Downs with a Double Shot

3min. of Chair Dips

2min. of Russian Twists

1min. of Sliding Pikes


Rest 1min.


5min. of Chair Step-Ups

4min. of Up-Downs with a Double Shot

3min. of Chair Dips

2min. of Russian Twists

1min. of Sliding Pike


31' total!