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

    25er v2 ai – 8 Runden

    DEF EX = Defizit Exercise
    • 25 Squats
    • 25 Climber
    • 00 DEF EX
    • 25 Leg Raises
    • 50 Cross Climber
  • Woche 2

    Do

    x´Stress – 10 Runden + Plank Progresssion

    ZUM VIDEO

    • 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

    ZUM VIDEO

    • 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

    ZUM VIDEO

    • 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

    ZUM VIDEO

    • 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

    ZUM VIDEO

    • 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

    ZUM VIDEO

    • 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

Saison 5 steht an

Saison 5 - Block 1 33%