Block 3 / Woche 9 - 12

  • Woche 9

    Mo

    Core Power – 4 Runden

    VIDEO FOLGT

    • 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 9

    Di

    Four Blocks ai

    VIDEO FOLGT

    • 2 K Run
    • 100 Pushups
    • 200 Burpees
    • 300 Squats
    • 400 Jumping Jacks
    • 2 K Run
  • Woche 9

    Do

    Work it out

    KEIN VIDEO

    • 100 Burpees
    • 075 Burpees
    • 050 Burpees
    • 025 Burpees
    • 020 Burpees
    • 015 Burpees
    • 010 Burpees
    • 005 Burpees
  • Woche 9

    Sa

    Core Power – 4 Runden

    VIDEO FOLGT

    • 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 9

    So

    Defi Day 90 Min.

    • Deadlifts
    • Leg Muscle Chain Backside
    • Mobility
  • Woche 10

    Mo

    Blox – 4 Runden + FPS

    ZUM VIDEO

    • 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 10

    Di

    Backflip Pro ai – 4 Runden

    VIDEO FOLGT

    • 10 Burpee High „touch“ Jumps
    • 50 M Run (easy)
    • 10 Squat High „touch“ Jumps
    • 50 M Run (easy)
    • 10 Standup High „touch“ Jumps
    • 50 M Run (easy)
    • 30 Calf Hips (10 left – 10 right – 10 both)
    • 10 Leg Raises (close touch)
    • 10 Calf (touch) Jumps
    • 100 M Run (easy)
    • 02 Backroll Standup
  • Woche 10

    Do

    10/7 – 5 Runden

    ZUM VIDEO

    • 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 10

    Sa

    Falling down ai – 5 Runden

    ZUM VIDEO

    • 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 10

    So

    Defi Day 90 Min.

    • Deadlifts
    • Leg Muscle Chain Backside
    • Mobility
  • Woche 11

    Mo

    Push ´n Pull – 7 Runden + FPS

    VIDEO FOLGT

    • 05 HS Pushups
    • 10 Pullups
    • 40 Sec Rest
    • 15 Pushups
    • 12 Australian Pullups
    • 60 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 11

    Di

    New Area ai – 5 Runden

    ZUM VIDEO

    • 15 Burpees
    • 25 Climber Jacks
    • 25 Weighted Standups „F: 5KG M:10 KG“
    • 25 Frogs
    • 10 Pullups strict
    • 07 Cologner
    • 05 HS Pushups
    • 03 Pushup to L-Sit
    • 100 M easy run
  • Woche 11

    Do

    x´Stress – 10 Runden

    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
    • 10 Weighted Standups „F: 5KG M: 10KG“
    • 45 Sec Wallsit
    • 10 Frogs
    • 10 Pullups
    • 10 Breaker
    • 10 Cologner
  • Woche 11

    Sa

    House of pain ai – 20 Runden

    ZUM VIDEO

    • 20 Burpees
    • 20 Mobility Situps
    • 20 Deep Squats
    • 20 Climber
  • Woche 11

    So

    Mobility + Defizit Day – 90 Min

    • Blackroll
    • Mobility
    • Defizite
    • Blackroll
  • Woche 12

    Mo

    „t“ Raining Day – 3 Runden

    ZUM VIDEO

    • 10 Core Burpees
    • 10 Squats
    • 10 Military Pushups
    • 10 Jumping Pullups / negative (free Grip)
    • 10 Core Burpees
    • 10 Squats
    • 90 m 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 12

    Di

    Bee Day ai – 5 Runden

    VIDEO FOLGT

    • 15 Burpees
    • 06 Breaker
    • 05 Bridge Burpees
    • 10 Burpee Box Jumps, or Burpee High Jumps
    • 100 M Run
  • Woche 12

    Do

    Impulsive Seven  – 7 Runden

    ZUM VIDEO

    • 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 12

    Sa

    Saisonabschluss – Endboss

    Finish to escape

    VIDEO FOLGT

    • 100 Burpees
    • 25 Kettlebell Swings
    • 02 Santa Sprints 20 KG / 40 M
    • 100 Climber
    • 25 Kettlebell Swings
    • 02 Santa Sprints 20 KG / 40 M
    • 100 Weighted Standups F:5 KG/ M:10 KG
    • 25 Kettlebell Swings
    • 02 Santa Sprints 20 KG / 40 M
    • 100 Weighted Situps F:5 KG/ M:10 KG
    • 25 Kettlebell Swings
    • 02 Santa Sprints 20 KG / 40 M
    • 100 Jumping Jacks
    • 25 Kettlebell Swings
    • 02 Santa Sprints 20 KG / 40 M
    • 100 Deep Squats
    • 25 Kettlebell Swings
    • 02 Santa Sprints 20 KG / 40 M
  • Woche 11

    So

    Rest

    • Take your time to rest
    • You finished season 3!

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Saison 3 - Block 3 100%