Block 2 / Woche 5 - 8
Woche 5
Mo
Push´n Pull – 7 Runden + FPS
- 07 HS Pushups
- 07 Pullups
- 30 Sec Rest
- 10 MilitaryPushups
- 05 Diamond Pushups
- 06 Wide Grip Australian Pullups
- 06 Close Grip 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
2 Min Rest
- 30 s Backplank
- 30 s Frontplank
- 30 s Elbowplank
- 30 s Sideplank left
- 30 s Sideplank right
- 30 s Elbowplank
- 30 s Frontplank
Woche 5
Di
10/20 ai – 10 Runden
- 10 Burpees
- 100 M Run (60 %)
- 20 Weight Squats (F: 25 KG) – (M: 40 KG)
- 100 M Run (30%)
Woche 5
Do
Up – 5 Runden
- 10 Painters
- 30 Sec Elbowplank
- 05 HS Pushups
- 10 Pullups
- 30 Sec Backplank
- 12 Australian Pullups (4 wide, 4 shoulder, 4 close)
- 10 Sec. hanging V, or L Sit01 Min rest
- 45 s Backplank
- 45 s Frontplank
- 45 s Elbowplank
- 45 s Sideplank left
- 45 s Sideplank right
- 45 s Elbowplank
- 45 s Frontplank
2 Min Rest
- 30 s Backplank
- 30 s Frontplank
- 30 s Elbowplank
- 30 s Sideplank left
- 30 s Sideplank right
- 30 s Elbowplank
- 30 s Frontplank
Woche 5
Sa
Burpee Love ai – 5 Runden
- 15 Burpees
- 03 Burpee Breaker
- 05 Burpee Frogs
- 10 Burpee Box Jumps, or Burpee High Jumps
- 100 M Run
Woche 5
So
Distanzlauf
- Lockerer Lauf 10-12 KM
Woche 6
Mo
Shorty – 5 Runden + 2 X FPS
- 10 Cologner
- 05 High Pullups (last one hold 5 sec bar to chest, and the way down 5 sec negative)
- 05 HS Pushups
- 10 Burpees
- 100 M easy run to get power for the next round!
-
After 5 ROUNDS do 3 X 10 Sec Hanging L, or V SIT
- 45 s Backplank
- 45 s Frontplank
- 45 s Elbowplank
- 45 s Sideplank left
- 45 s Sideplank right
- 45 s Elbowplank
- 45 s Frontplank
2 Min Rest
- 30 s Backplank
- 30 s Frontplank
- 30 s Elbowplank
- 30 s Sideplank left
- 30 s Sideplank right
- 30 s Elbowplank
- 30 s Frontplank
Woche 6
Di
10/7 ai – 5 Runden
- 10 Burpee High Jumps
- 07 Standup Pullups
- 10 Military Pushups
- 07 Limit Box Jumps
- 10 Lat Planks each side
- 07 Cologner
- 10 HS Climber each side
- 07 Standup High Jumps
Woche 6
Do
Jungle – 5 Runden + 2 X FPS
- 05 Painter
- 05 Standup Pullups
- 10 Cologner
- 10 Deep Squats
- 10 Burpees
- 06 Burpee Breaker
- 100 Meter easy Run
- 45 s Backplank
- 45 s Frontplank
- 45 s Elbowplank
- 45 s Sideplank left
- 45 s Sideplank right
- 45 s Elbowplank
- 45 s Frontplank
2 Min Rest
- 30 s Backplank
- 30 s Frontplank
- 30 s Elbowplank
- 30 s Sideplank left
- 30 s Sideplank right
- 30 s Elbowplank
- 30 s Frontplank
Woche 6
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 6
So
Skilltraining + FPS
- Standups
- Handstand
- Mobility
- Breaker
- Climber
- 45 s Frontplank
- 45 s Elbowplank
- 45 s Sideplank left
- 45 s Sideplank right
- 45 s Elbowplank
- 45 s Frontplank
Woche 7
Mo
Travel v2 – 5 Runden + 2 X FPS
- 400 M Row
- 10 Burpees
- 20 Climber
- 10 Pullups strict
- 10 Weight Squats / F: 15-20 KG / M 30-40 KG
- 20 Mobility Situps
- 20 Cross Climber
- 45 s Backplank
- 45 s Frontplank
- 45 s Elbowplank
- 45 s Sideplank left
- 45 s Sideplank right
- 45 s Elbowplank
- 45 s Frontplank
2 Min Rest
- 30 s Backplank
- 30 s Frontplank
- 30 s Elbowplank
- 30 s Sideplank left
- 30 s Sideplank right
- 30 s Elbowplank
- 30 s Frontplank
Woche 7
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 7
Do
Navigate – 5 Runden + 2 X FPS
- 05 Pandas
- 07 Cologner
- 07 Pullups (strict)
- 03 Burpee Breaker
- 03 Double Jump Burpees
- 05 Burpee Standups
- 45 s Backplank
- 45 s Frontplank
- 45 s Elbowplank
- 45 s Sideplank left
- 45 s Sideplank right
- 45 s Elbowplank
- 45 s Frontplank
2 Min Rest
- 30 s Backplank
- 30 s Frontplank
- 30 s Elbowplank
- 30 s Sideplank left
- 30 s Sideplank right
- 30 s Elbowplank
- 30 s Frontplank
Woche 7
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 7
So
Gospeln + FPS
- Standups
- Handstand
- Mobility
- Breaker
- Climber
- 45 s Frontplank
- 45 s Elbowplank
- 45 s Sideplank left
- 45 s Sideplank right
- 45 s Elbowplank
- 45 s Frontplank
Woche 8
Mo
X2 v2 – 10 Runden
- 15 Burpees
- X Run „2x 30m“
- 10 Standups
- X Run „2x 30m“
Woche 8
Di
Falling down ai – 5 Runden
- 10 Burpee High Jumps
- 10 Standup High Jumps
- 05 Cologners Hug Version
- 10 High Jumps
- 05 Pushup Freestyle Jumps
- 03 Burpee Breaker High Jumps
- 100 m Chill Run
- 03 HS Pushups
Woche 8
Do
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 Knee Raises
- 45 s Frontplank
- 45 s Elbowplank
- 45 s Sideplank left
- 45 s Sideplank right
- 45 s Elbowplank
- 45 s Frontplank
Woche 8
So
Downhill Endgegner – 7 Runden
- 35 Standups
- 35 Mobility Situps
- 35 Squat Jumps
- 35 Frogs
- 35 Climber
- 35 Cologner
- . . . 30 / 25/ 20 / 15 / 10 / 5
Woche 8
So
Distanzlauf
- 9-12 KM