Block 1 / Woche 1 - 4
Woche 1
Mo
Iron Way – 4 Runden + FPS
- 10 Burpee Lifts F: 30KG/ M: 60KG
- 20 Kettlebell Swings F: 8KG/ M: 16KG
- 30 Weighted Standups F: 5KG/ M: 10KG
- 40 Climber
- 50 Cross Climber
- 60 Jumping Jacks
FPS
- 65 Sec Backplank
- 60 Sec Frontplank
- 55 Sec Elbowplank
- 50 Sec Sideplank left
- 50 Sec Sideplank right
- 55 Sec Elbowplank
- 60 Sec Frontplank
Woche 1
Di
Catch the rabbit V3 ai – 9 Runden
Video folgt
- 25 Burpees
- 25 Cross Climber
- 25 Squat Jumps
- 25 Hanging Knee Raises
- 25 Weighted Standups
- Weitere Runden 20 / 15 / 10 / 5 / 10 / 15 / 20 / 25
Woche 1
Do
Glory Lift – 5 Runden + Burpee Pyramide
Video folgt
- 10 Weighted Standups F: 5KG – M: 10KG
- 10 Lat Planks left/right F: 10KG – M:17,5KG
- 10 Burpee Lifts F: 30KG – M: 60KG
- 10 Weighted Squats F: 20 KG – M: 40KG
Burpee Pyramide
- 50 Burpees
- 90 Sec Rest
- 30 Burpees
- 60 Sec Rest
- 15 Burpees
Woche 1
Sa
New Area V2 ai – 5 Runden
- 10 Burpee Standups
- 10 Toes to Bar
- 25 Weighted Standups „F: 5KG M:10 KG“
- 25 Frogs
- 10 Pullups strict
- 07 Cologner
- 05 Burpee Climber
- 03 Deadlifts F: 40 KG – M: 80 KG
- 100 M easy run
Woche 1
So
Regeneration…
- 30 Min Run, Cycle, or Crosstrainer
- 30 Min Mobility
Woche 2
Mo
Navigate V2 – 5 Runden + FPS
VIDEO FOLGT
- 05 Pandas
- 07 Cologner
- 07 Pullups (SLOW)
- 05 Burpee Frogs
- 10 Ape Jumps
- 05 Burpee Standups
FPS
- 65 Sec Backplank
- 60 Sec Frontplank
- 55 Sec Elbowplank
- 50 Sec Sideplank left
- 50 Sec Sideplank right
- 55 Sec Elbowplank
- 60 Sec Frontplank
2 MIN REST
- 30 Sec Backplank
- 30 Sec Frontplank
- 30 Sec Elbowplank
- 30 Sec Sideplank left
- 30 Sec Sideplank right
- 30 Sec Elbowplank
- 30 Sec Frontplank
Woche 2
Di
Jungle V2 ai – 5 Runden
VIDEO FOLGT
- 05 Painter
- 07 Standup Pullups
- 07 Cologner
- 20 Deep Squats
- 10 Burpee Frogs
- 06 Burpee Breaker
- 30 Sec single hand hanging
- 100 Meter easy Run
Woche 2
Do
Impulsive Seven – 7 Runden
- 7 imp. Standups
- 100 M Run 30-40%
- 7 imp. Burpees
- 100 M Run 30-40%
- 7 imp. Squat Jumps
- 100 M Run 30-40%
- 7 imp. Pushups
- 100 M Run 30-40%
- 7 imp. weighted Situps
- 100 M Run 30-40%
- 7 imp. Standup Pullups
- 100 M Run 30-40%
- 7 Limit Box Jumps
- 100 M Easy Run
Woche 2
Sa
Lets go ai – 5 Runden
- 10 Walkout Pushups
- 20 Back Lunges
- 30 Jumping Jacks
- 20 Front Lungs
- 10 Mobility Pushups
- 15 Squat Jumps
- 10 Cologner
- 20 Back Lunges
- 30 Jumping Jacks
- 20 Front Lunges
- 20 Burpees
- 30 Sec Backplank
Woche 2
So
EASY RUN
- 5-7 KM
- Mobility
Woche 3
Mo
Hustle – 10 Runden + weighted Plank
VIDEO FOLGT
- 10 Burpee Frogs
- 2 x 40m Run
- 5 Bar Triple „knee raise, toes to bar, pullup)
- 2 x 40m Run
Weighted Plank
- 60 Sec Elbowplank (F: 10KG M: 20KG)
Woche 3
Di
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
Do
Combo – 10 Runden + weighted Plank
- 5 Burpee Standups
- 30 Meter Sprint
- 20 Cross Climber
- 30 Meter easy run
- 5 HS Pushups
Weighted Plank
- 60 Sec Elbowplank (F: 10KG M: 20KG)
- 1 Min Rest
- 30 Sec Elbowplank (F: 10KG M: 20KG)
Woche 3
Sa
Complex V2 ai – 5 Runden
VIDEO FOLGT
- 10 Burpee Climber
- 40 M Sprint 80%
- 10 Squat Jumps
- 40 M Sprint 80%
- 10 Front Squats F: 20/25KG M: 30/40KG
- 40 M easy Run 20%
- 05 Ropeswing Burpees
- 40 M easy Run 20%
- 05 Deadlifts F: 40KG M: 80KG
Woche 3
So
Skillday
- 60 Min Skilltraining
- 30 Mobility
Woche 4
Mo
Cali – 5 Runden + FPS 65
VIDEO FOLGT
- 10 Pseudo Pushups
- 60 Sec weighted Wallsit „F: 10KG M: 20 KG“
- 10 Cologner
- 10 Handstand Shoulder Press
- 10 Burpee High Jumps
- 100 M Tempo Run
- 10 Slow Down Burpees
FSP
- 65 Sec Backplank
- 65 Sec Frontplank
- 65 Sec Elbowplank
- 65 Sec Sideplank left
- 65 Sec Sideplank right
- 55 Sec Elbowplank
- 60 Sec Frontplank
1 Min Rest
- 10 Sec Wall Planche Progression
Woche 4
Di
DO 1100 ai – 10 Runden
- 10 Burpees
- 10 Deep Squats
- 10 Military Pushups
- 20 Mobility Situps
- 20 Climber
- 20 Front Lunges
- 10 Frogs
- 10 Leg Raises
Woche 4
Do
Iron Way – 4 Runden + FPS
- 10 Burpee Lifts F: 30KG/ M: 60KG
- 20 Kettlebell Swings F: 8KG/ M: 16KG
- 30 Weighted Standups F: 5KG/ M: 10KG
- 40 Climber
- 50 Cross Climber
- 60 Jumping Jacks
FPS
- 65 Sec Backplank
- 65 Sec Frontplank
- 65 Sec Elbowplank
- 65 Sec Sideplank left
- 65 Sec Sideplank right
- 65 Sec Elbowplank
- 65 Sec Frontplank
Woche 4
Sa
This is Robin Endgegner Block 1
VIDEO FOLGT
- 1 K Run
- 100 Jumping Jacks
- 200 Burpees
- 300 Deep Squats
- 200 Burpees
- 100 Jumping Jacks
- 1 K Run
Woche 4
So
Regenration
- 5-7 KM Run
- Mobility