Winter 2020 Home Training Workouts

Scroll down to watch our home training workouts, sorted by the trainers.

 

Benny

Workout from Thursday 11-05-2020

5-4-3 Pike or HS PU

6-8-10(total) SL Boxstep or Pistol

9-12-15 Hanging Row or Pullups

Benny’s NovHomeworkout II

12×1,5 EMOM

3-4-5 Hard Hanging Row or Pullups

6-8-10 Hindu Pushups

8-10-12 Jumping Lunges

Benny’s NovHomeworkout III

15x 1,5 EMOM

8-10-12 Pushups

8-10-12 Hanging Row

12-16-20 Air Squats

Benny’s NovHomeworkoutV

Static Work

5x Tabata (8x 20/10)

1. Push-up-hold

2. Weighted Squat-hold

3. Hanging Row-hold

4. Pelvis-lift-hold

5. Superman-hold

 

Franz

Franz Handstand Workout 1

Franz Handstand Workout 2

Franz Handstand Workout 3

Isa

 

Johannes

 

Meli

 

 

Workout from Monday 11-02-2020:

Warm up: 4x 30/20sec of Standing Sidebends/Burpee

Wod: 3x 8min AMRAP

1. 20 Squats, 10 Jj Push-Up

2. 20 High Kick Lunges, 10 Superman Sidebends

3. 20 Sumo Kicks, 10 Hanging row

 

Workout from Wednesday 11-04-2020:

Warm up: 4x 30/30 jumping Jack/role from hollow body to superman

Wod: amrap 20min

10 Burpee

10 Hanging row

20 jumping Lunges

20 Superman

30 spiderman plank

30 sit up

Workout from Friday 11-06-2020:

Warm up: 4x 40/20 Sidebend/Burpee

WOD: 2x 12min AMRAP

1. 5 HSPU/8 Pike PU/10 push up, 20 Hanging row, 20 jumping Lunges

2. 10 ab role/slight/walk, 20 sit up, 30 Skate jumps

Workout from Monday 11-09-2020:

Warm up: 4x 30sec of back kick lunges & swim (behind the neck)

Wod: 3x 8min max. reps.

1. Max. reps. of HSPU/Pike PU/Push up, 10 Pistols

2. Max. reps. of Pull up/Hanging row, 20 Sidesquat

3. Max. reps. of windmill v-up, 10 Burpee

Workout from Wednesday 11-11-2020:

Warm up: 4x 40/20 jj/scapula pull up

Wod: 10min emom

Pull up 5-4-3-2

(or double amount hanging row)

Squat 10-8-6-4

Russian Twist 16-12-8-4

AMRAP 14min

10 leg raises

15 push up

20 superman

30 lunges

Workout from Friday 11-13-2020:

Warm up: 4x 30/20 skate jumps/scapula push up

Mobi

Wod: amrap 10min

10 Push up

20 Windshield wipers

10 Burpee

20 Superman

afap (into the weekend :-p )

50 Pull up/Hanging row

100 Step up

50 squat

100 sit up