Block 1 / Woche 1 - 4
Woche 1
Mo
Navigate – 5 Runden
- 05 Pandas
- 07 Cologner
- 07 Pullups (strict)
- 03 Burpee Breaker
- 03 Double Jump Burpees
- 05 Burpee Standups
FPS
- 1 Min Backplank
- 1 Min Frontplank
- 1 Min Elbowplank
- 1 Min Sideplank left
- 1 Min Sideplank right
- 1 Min Elbowplank
- 1 Min Frontplank
2 Min Rest
- 50 s Backplank
- 50 s Frontplank
- 50 s Elbowplank
- 50 s Sideplank left
- 50 s Sideplank right
- 50 s Elbowplank
- 50 s Frontplank
Woche 1
Di
Day of 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 1
Do
10/7 – 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
FPS
- 1 Min Backplank
- 1 Min Frontplank
- 1 Min Elbowplank
- 1 Min Sideplank left
- 1 Min Sideplank right
- 1 Min Elbowplank
- 1 Min Frontplank
2 Min Rest
- 50 s Backplank
- 50 s Frontplank
- 50 s Elbowplank
- 50 s Sideplank left
- 50 s Sideplank right
- 50 s Elbowplank
- 50 s Frontplank
Woche 1
Sa
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
So
Mobility + Defizit Day – 90 Min
- Blackroll
- Mobility
- Defizite
- Blackroll
Woche 2
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 Knee Raises
- 10 Min Mobility
Woche 2
Di
Catch the Rabbit ai – 9 Runden
- 25 Burpees
- 25 Climber
- 25 Squats
- 25 Pushups
- 25 Breaker
Runden
- . . 20 / 15 / 10 / 5 / 10 / 15 / 20 / 25
Woche 2
Do
Blox – 4 Runden
- 25 Burpees
- 25 Climber
- 25 Standups ohne Jump
- 25 Pushups
- 25 Mobility Situps
- 10 Pullups
- 30 Sec Handstand
- 01 Minute Rest
FPS- 1 Min Backplank
- 1 Min Frontplank
- 1 Min Elbowplank
- 1 Min Sideplank left
- 1 Min Sideplank right
- 1 Min Elbowplank
- 1 Min Frontplank
2 Min Rest
- 50 s Backplank
- 50 s Frontplank
- 50 s Elbowplank
- 50 s Sideplank left
- 50 s Sideplank right
- 50 s Elbowplank
- 50 s Frontplank
Woche 2
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 2
So
Get Stronger
- Backsquats in the Box
- Deadlifts
- Weighted Calfhips
- Blackroll
Woche 3
Mo
Combo – 10 Runden + FPS
- 5 Burpee Standups
- 30 Meter Sprint
- 20 Cross Climber
- 30 Meter easy run
- 5 HS Pushups
- 10 Kettlebell Squats „F: 16 KG / M: 24 KG“
FPS
- 1 Min Backplank
- 1 Min Frontplank
- 1 Min Elbowplank
- 1 Min Sideplank left
- 1 Min Sideplank right
- 1 Min Elbowplank
- 1 Min Frontplank
2 Min Rest
- 50 s Backplank
- 50 s Frontplank
- 50 s Elbowplank
- 50 s Sideplank left
- 50 s Sideplank right
- 50 s Elbowplank
- 50 s Frontplank
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
Push´n Pull „s3b1“ – 7 Runden + FPS
- 07 HS Pushups
- 10 Pullups
- 40 Sec Rest
- 15 Pushups
- 30 Sec Rest (optional)
- 12 Australian Pullups
- 90 Sec Rest
FPS
- 1 Min Backplank
- 1 Min Frontplank
- 1 Min Elbowplank
- 1 Min Sideplank left
- 1 Min Sideplank right
- 1 Min Elbowplank
- 1 Min Frontplank
2 Min Rest
- 50 s Backplank
- 50 s Frontplank
- 50 s Elbowplank
- 50 s Sideplank left
- 50 s Sideplank right
- 50 s Elbowplank
- 50 s Frontplank
Woche 3
Sa
Skull ai – 10 Runden
- 500 m Row
- 10 Burpees
- 10 Standup Pullups
- 10 Pushups
Woche 3
So
Skill + Mobility – 90 Min
- Exercise Defizit 1
- Exercise Defizit 2
- Mobility
Woche 4
Mo
Complex II – 4 Runden + FPS
- 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
FPS
- 1 Min Backplank
- 1 Min Frontplank
- 1 Min Elbowplank
- 1 Min Sideplank left
- 1 Min Sideplank right
- 1 Min Elbowplank
- 1 Min Frontplank
2 Min Rest
- 50 s Backplank
- 50 s Frontplank
- 50 s Elbowplank
- 50 s Sideplank left
- 50 s Sideplank right
- 50 s Elbowplank
- 50 s Frontplank
Woche 4
Di
The 20 – 5 Runden
- 20 Burpees
- 20 Leg Raises
- 20 Supermen
- 20 Hip Lift Leg Raise
- 40 Back Lunges
Woche 4
Do
Time Cops – 4 Runden + FPS
- 1 Min Burpees
- 1 Min easy run
- 1 Min Jumping Jacks
- 1 Min easy run
- 1 Min Situps
- 1 Min easy run
- 30 Sec Climber
- 1 Min easy run
- 1 Minute Squats
- 1 Min easy run
- 1 Min Standups
FPS
- 1 Min Backplank
- 1 Min Frontplank
- 1 Min Elbowplank
- 1 Min Sideplank left
- 1 Min Sideplank right
- 1 Min Elbowplank
- 1 Min Frontplank
2 Min Rest
- 50 s Backplank
- 50 s Frontplank
- 50 s Elbowplank
- 50 s Sideplank left
- 50 s Sideplank right
- 50 s Elbowplank
- 50 s Frontplank
Woche 4
Sa
Do your Work – Endgegner des Monats
- 025 Pushups
- 050 Weighted Standups ohne Jump (F: 5KG / M: 10KG)
- 100 Squats
- 125 Mobility Situps
- 150 Front Lunges
- 125 Mobility Situps
- 100 Squats
- 050 Weighted Standups ohne Jump (F: 5KG / M: 10KG)
- 025 Pushups
Woche 4
So
Skill + Mobility – 90 Min
- Exercise Defizit 1
- Exercise Defizit 2
- Mobility