Block 1 / Woche 1 - 4
Woche 1
Mo
Push´n Pull – 7 Runden + FPS
VIDEO FOLGT
- 05 HS Pushups
- 05 Pullups
- 30 Sec Rest
- 10 Pushups
- 10 Australian Pullups
- 60 Sec Rest
- 45 s Backplank
- 45 s Frontplank
- 45 s Elbowplank
- 45 s Sideplank left
- 45 s Sideplank right
- 45 s Elbowplank
- 45 s Frontplank
Woche 1
Di
Run plus ai – 4 Runden
- 025 Burpees
- 300 Meter Run
- 050 Squats
- 300 Meter Run
- 010 Australien Pullups
- 300 Meter Run
- 015 Military Pushups
- 300 Meter Run
- 020 Leg Raises
- 300 Meter Run
Woche 1
Do
x´Stress ai – 10 Runden + FPS
- 10 Burpees
- X Run „2x 30m“
- siehe alle Übungen der anderen Seite
- X Run „2x 30m“
Alle Übungen der andren Seite
- 10 Pushups
- 10 Squat Jumps
- 20 Climber
- 10 Standups
- 20 Front Lunges
- 45 Sec Wallsit
- 10 Pushup Freestyle
- 10 HighJumps
- 10 Breaker
- 12 OG Situps
- 45 s Backplank
- 45 s Frontplank
- 45 s Elbowplank
- 45 s Sideplank left
- 45 s Sideplank right
- 45 s Elbowplank
- 45 s Frontplank
Woche 1
Sa
Dragon leg destroyer ai – 8 Runden
- 10 Burpees
- 30 M Sprint
- 15 M Chill-walk
- 20 M Burpee Frog Jumps
- 10 Squat Jumps
- 10 Frontlunges
- 10 Backlunges
- 30 M Sprint
- 15 M Chillwalk
- 20 M Lungewalk
- 10 Squat Jumps
Woche 1
So
Regenerationslauf + FPS
Entspannter, lockerer Lauf 8-10 KM
- 45 s Backplank
- 45 s Frontplank
- 45 s Elbowplank
- 45 s Sideplank left
- 45 s Sideplank right
- 45 s Elbowplank
- 30 s Frontplank
Woche 2
Mo
Skull ai – 10 Runden
VIDEO FOLGT
- 500 m Row
- 10 Burpees
- 10 Standup Pullups
- 10 Pushups
Woche 2
Di
The 20 – 5 Runden
- 20 Burpees
- 20 Leg Raises
- 20 Supermen
- 20 Hip Lift Leg Raise
- 40 Back Lunges
Woche 2
Do
Navigate – 5 Runden
- 05 Pandas
- 07 Cologners
- 07 Pullups (strict)
- 03 Burpee Breaker
- 03 Double Jump Burpees
- 05 Burpee Standups
Woche 2
Sa
PLD ai – 4 Runden
- 10 Box Jumps
- 15 One Leg Box Jumps
- 20 Bulgarien Lunges
- 20 Frontlunges
- 10 Split Lunges
- 20 Calf Hips (10 left/ 10 right) Freeze the last Rep 5 Sec
- 6X6m Crab Walk
- 10 Front Jumps
- 10 Pistols (assisted, or strict)
- 45 Sec Wallsit
Woche 2
So
Baskethenics – 10 Würfe pro Runde
- Burpees
- Frontplank
- Standups
- Elbowplank
- Squats
Woche 3
Mo
Time Power – 5 Runden
- 5 x Time Pushups (5 sec down, 5 sec hold, 5 sec up)
- 5 x Time Squats (5 sec down, 5 sec hold, 5 sec up)
- 20 x Shoulder Taps (10 left, 10 right)
- 10 sec Hanging L-Sit
- 5 Walkout combi (walk out, pushup, handstand 5 sec, walk in)
- 40 sec Wallsit
Woche 3
Di
Falling down ai – 5 Runden
- 10 Burpee High Jumps
- 10 Standup High Jumps
- 05 Cologner Hug Version
- 10 High Jumps
- 05 Pushup Freestyle Jumps
- 03 Burpee Breaker High Jumps
- 100 m Chill Run
- 03 HS Pushups
Woche 3
Do
„t“ Raining Day – 3 Runden
- 10 Core Burpees
- 10 Squats
- 10 Military Pushups
- 10 Jumping Pullups / negative (free Grip)
- 10 Core Burpees
- 10 Squats
- 90 m Run
Woche 3
Sa
Don´t touch ai – 4 Runden
- 10 Knee Raises
- 10 Sec L-Sit
- 10 Strict Pullups
- 10 Toes to bar
- 10 Chinups
- 10 Straight Bar Dips
- 10 Sec hanging L-Sit Swim
Woche 3
So
Distanzlauf
Lockerer Lauf 10-12 KM
Woche 4
Mo
Push´n Pull – 7 Runden + FPS
VIDEO FOLGT
- 05 HS Pushups
- 05 Pullups
- 30 Sec Rest
- 10 Pushups
- 10 Australian Pullups
- 60 Sec Rest
- 45 s Backplank
- 45 s Frontplank
- 45 s Elbowplank
- 45 s Sideplank left
- 45 s Sideplank right
- 45 s Elbowplank
- 45 s Frontplank
Woche 4
Di
Core Power – 4 Runden
VIDEO FOLGT
- 45 Sec Back Plank
- 45 Sec Front Plank
- 50 Mobility Situps
- 45 Sec Kung-Fu Parsley
- 45 Sec Elbow Plank
- 50 Leg Raises
- 45 Sec Side Plank L
- 45 Sec Side Plank R
- 50 Knee Raises
- 45 s Frontplank
- 45 s Elbowplank
- 45 s Sideplank left
- 45 s Sideplank right
- 45 s Elbowplank
- 45 s Frontplank
Woche 4
Do
Don´t touch – 4 Runden
- 10 Knee Raises
- 10 Sec L-Sit
- 10 Strict Pullups
- 10 Toes to bar
- 10 Chinups
- 10 Straight Bar Dips
- 10 Sec hanging L-Sit Swim
Woche 4
Sa
Four Blocks ai – 1 Runde
VIDEO FOLGT
- 1 k easy run warm up
- 100 Pushups
- 2 Min Rest
- 200 Burpees
- 4 Min Rest
- 300 Squats
- 3 Min Rest
- 400 Jumping Jacks
- 1 K easy run cool down
Woche 4
So
Skill Training
- Defizite aufarbeiten