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