Block 1 / Woche 1 - 4
Woche 1
Mo
Core Power – 4 Runden
- 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 Hanging Knee Raises
Woche 1
Di
PLD v2 „pure leg day“ ai – 5 Runden
- 10 Squat Jumps
- 10 Kettlebell Lunges 5L / 5R
- 100 M Easy Run
- 10 Backsquats F: 40KG M: 60 KG
- 10 Front Jumps 1M
- 100 M Easy Run
- 10 Assisted Pistols 5L / 5R
- 20 Kettlebell Calf Hips 16 KG 10L / 10R
- 1 Min Rest
Woche 1
Do
Progression Day + FPS
- finde dein Defizit für Saison 5. Folgendes Kürzel „DEF EX“ steht in Zukunft für deine Exercise, die du in allen Workouts dann absolvieren wirst.
FPS
- 75 Sec Backplank
- 75 Sec Frontplank
- 75 Sec Elbowplank
- 75 Sec Sideplank left
- 75 Sec Sideplank right
- 75 Sec Elbowplank
- 75 Sec Frontplank
1 Min Rest
- 10 Sec Wideplank
- 30 Sec Elbowplank
- 10 Sec Starplank
- 60 Sec Frontplank
- 80 Sec Elbowplank
Woche 1
Sa
10/20 ai – 10 Runden
- 10 Burpees
- 100 M Run (60 %)
- 20 Barbell Squats (F: 25 KG) – (M: 40 KG)
- 100 M Run (30%)
Woche 1
So
Regeneration…
- 10 Min Warmup
- 30 Min Mobility
Woche 2
Mo
Blox v2 – 4 Runden
- 25 Squats
- 25 Climber
- 25 Standups ohne Jump
- 10 Cologner
- 25 Supermens
- 10 Mobility Pushups
- 30 Sec Handstand
- 01 Minute Rest
FPS 40 SEC
- 40 s Backplank
- 40 s Frontplank
- 40 s Elbowplank
- 40 s Sideplank left
- 40 s Sideplank right
- 40 s Elbowplank
- 40 s Frontplank
Woche 2
Di
The 20 – 5 Runden
- 20 Burpees
- 20 Leg Raises
- 20 DEF EX
- 20 Hip Lift Leg Raise
- 40 Back Lunges
Woche 2
Do
x´Stress – 10 Runden + Plank Progresssion
- 10 Burpees
- X Run „2x 30m“
- Exercises @the other side
- X Run „2x 30m“
All exercises @the other side
- 10 Pushups
- 10 Squat Jumps
- 20 Climber
- 10 Standups
- 20 Front Lunges
- 45 Sec Wallsit
- 10 Pushup Freestyle
- 10 High Jumps
- 10 Breaker
- 12 OG Situps
Plank „Progression“
- 10 Sec Wideplank
- 30 Sec Elbowplank
- 10 Sec Starplank
- 30 Sec Frontplank
- 60 Sec Elbowplank
Woche 2
Sa
Intervall Kill v4 ai – 5 Runden
- 40 M Run 50%
- 10 M easy Run 10%
- 40 M Run 80%
- 10 M easy Run 10%
- 10 Military Pushups
- 40 M Run 50%
- 10 M easy Run 10%
- 40 M Run 80%
- 10 M easy Run 10%
- 10 Squats
- 40 M Run 50%
- 10 M easy Run 10%
- 40 M Run 80%
- 10 M easy Run 10%
- 10 Burpees
- 40 M Run 50%
- 10 M easy Run 10%
- 40 M Run 80%
- 10 M easy Run 10%
- 10 Standups
- 40 M Run 50%
- 10 M easy Run 10%
- 40 M Run 80%
- 10 M easy Run 10%
- 30 Sec Elbowplank
- 40 M Run 50%
- 10 M easy Run 10%
- 40 M Run 80%
- 10 M easy Run 10%
- 30 Sec Frontplank
- 100 M easy Run 10%
Woche 2
So
DEF EX + MOBILITY
- 45 Min DEF EX
- 20 Min Mobility
Woche 3
Mo
x´Stress – 10 Runden + Plank Progresssion
- 10 Burpees
- X Run „2x 30m“
- Exercises @the other side
- X Run „2x 30m“
All exercises @the other side
- 10 Pushups
- 10 Squat Jumps
- 20 Climber
- 10 Standups
- 20 Front Lunges
- 45 Sec Wallsit
- 10 Pushup Freestyle
- 10 High Jumps
- 10 Breaker
- 12 OG Situps
Plank „Progression“
- 10 Sec Wideplank
- 30 Sec Elbowplank
- 10 Sec Starplank
- 60 Sec Frontplank
- 80 Sec Elbowplank
Woche 3
Di
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 Chill-walk
- 20 M Lungewalk
- 10 Squat Jumps
Woche 3
Do
Blox v2 – 4 Runden
- 25 Squats
- 25 Climber
- 25 Standups ohne Jump
- 10 Cologner
- 25 Supermens
- 10 Mobility Pushups
- 30 Sec Handstand
- 01 Minute Rest
Woche 3
Sa
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 3
So
DEF EX
- 2 DEF EX
- 30 Min Mobility
Woche 4
Mo
Body Sprint – 5 Runden
- 10 Squat Jumps
- 05 M Fast Feet
- 15 M Sprint
- 10 Burpees
- 10 Breaker
- 30 Sec Wallsit
Plank „Progression“
- 15 Sec Wideplank
- 30 Sec Elbowplank
- 15 Sec Starplank
- 60 Sec Frontplank
- 10 Sec Starplank
Woche 4
Di
25er v2 ai – 8 Runden
DEF EX = Defizit Exercise
- 25 Squats
- 25 Climber
- 00 DEF EX
- 25 Leg Raises
- 50 Cross Climber
Woche 4
Do
Combo – 10 Runden
- 5 Burpee Standups
- 30 Meter Sprint
- 20 Cross Climber
- 30 Meter easy run
- 5 HS Pushups
15 Min DEF EX
Woche 4
Sa
Complex v3 – 5 Runden
- 05 Cologner High Jumps
- 03 Burpee Breaker Pushup jumps
- 05 Limit Box Jumps
- Max out Hanging L-Sit / Knee Raise
- 60 Sec Weighted Elbow Plank „F: 5KG / M: 15KG“
- 60 Sec Wallsit + 6KG Ball
- 05 Pushup to L-Sit, or Knee Raise
- 100 Meter easy Run
Woche 4
So
DEF EX
- 2 DEF EX
- 30 Min Mobility