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
- 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
- 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
- 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
- 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
- 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
Woche 11
So
Mobility + Defizit Day – 90 Min
- Blackroll
- Mobility
- Defizite
- Blackroll
Woche 12
Mo
„t“ Raining Day – 3 Runden
- 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
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 12
Do
Impulsive Seven – 7 Runden
- 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!