Block 3 / Woche 8 - 12
Woche 9
Mo
Days after + FPS
- 10 Min Warm up
- 30 Min Free Mobility
- 20 Min Cardio (easy)
FPS
- 65 Sec Backplank
- 65 Sec Frontplank
- 65 Sec Elbowplank
- 65 Sec Sideplank left
- 65 Sec Sideplank right
- 65 Sec Elbowplank
- 65 Sec Frontplank
Woche 9
Woche 9
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
- 65 Sec Backplank
- 65 Sec Frontplank
- 65 Sec Elbowplank
- 65 Sec Sideplank left
- 65 Sec Sideplank right
- 65 Sec Elbowplank
- 65 Sec Frontplank
Woche 9
Sa
Bee Day ai – 5 Runden
- 15 Burpees
- 06 Breaker
- 05 Bridge Burpees
- 10 Burpee Box Jumps, or Burpee High Jumps
- 100 M Run
Woche 9
So
Regeneration…
- 10 Min Warmup
- 2 Progression Exercises
- 30 Min Mobility
Plank Progression
- 70 Sec Frontplank
- 70 Sec Elbowplank
- 70 Sec Frontplank
- 70 Sec Elbowplank
Woche 10
Mo
Up ´n down – 5 Runden + FPS
- 10 Standups
- 10 Mobility Pushups
- 10 Sec Cobra hold
- 10 Sec Wide Planks
- 10 Burpee Frogs
- 5 Pullups 1 Pushup
- 4 Pullups 2 Pushups
- 3 Pullups 3 Pushups
- 2 Pullups 4 Pushups
- 1 Pullup 5 Pushups
- 5 Sec Backbridge
FPS
- 70 Sec Backplank
- 70 Sec Frontplank
- 70 Sec Elbowplank
- 70 Sec Sideplank left
- 70 Sec Sideplank right
- 70 Sec Elbowplank
- 70 Sec Frontplank
Woche 10
Di
210 down + FPS
- 60 Burpees
- 10 Sec Elbowplank
- 50 Burpees
- 20 Sec Elbowplank
- 40 Burpees
- 30 Sec Elbowplank
- 30 Burpees
- 40 Sec Elbowplank
- 20 Burpees
- 50 Sec Elbowplank
- 10 Burpees
- 60 Sec Elbowplank
FPS
- 70 Sec Backplank
- 70 Sec Frontplank
- 70 Sec Elbowplank
- 70 Sec Sideplank left
- 70 Sec Sideplank right
- 70 Sec Elbowplank
- 70 Sec Frontplank
Woche 10
Do
Tank a plank 30/60 – 3 Runden
- 30 Sec Hollow front plank
- 60 Sec Elbowplank
- 30 Sec Pushup down hold
- 60 Sec Hollow front plank
- 30 Sec Star plank
- 60 Sec Rest
FPS
- 70 Sec Backplank
- 70 Sec Frontplank
- 70 Sec Elbowplank
- 70 Sec Sideplank left
- 70 Sec Sideplank right
- 70 Sec Elbowplank
- 70 Sec Frontplank
1 Min Rest
- Max out hollow front plank
10 Min Mobility
Woche 10
Sa
Four Blocks ai
- 2 K Run
- 100 Pushups
- 200 Burpees
- 300 Squats
- 400 Jumping Jacks
- 2 K Run
Woche 10
So
Regeneration…
- 10 Min Warmup
- 2 Progression Exercises
- 30 Min Mobility
Plank Progression
- 75 Sec Frontplank
- 75 Sec Elbowplank
- 75 Sec Frontplank
- 75 Sec Elbowplank
Woche 11
Mo
Push ´n Pull v2 – 5 Runden + FPS
VIDEO FOLGT
- 05 HS Pushups
- 05 Pullups „5 sec negative slow“
- 40 Sec Rest
- 10 Mobility Pushups
- 05 Chinups „5 sec negative slow“
- 60 Sec Rest
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 11
Di
PLD V2 „circle“ ai – 5 Runden
- 1 Min Squat Jumps
- 15 Sec Rest
- 1 Min Kettlebell Lunges 5L / 5R
- 15 Sec Rest
- 1 Min Backsquats F: 40KG M: 60 KG
- 15 Sec Rest
- 1 Min Front Jumps 1M
- 15 Sec Rest
- 1 Min Assisted Pistols 5L / 5R
- 15 Sec Rest
- 1 Min Weighted Calf Hips 16 KG 10L / 10R
- 60 Sec Rest
Woche 11
Do
Hustle v2 – 10 Runden + weighted Plank
- 10 Burpee Frogs
- 2 x 40m Run 80%
- 3 Bar Triple „knee raise, toes to bar, pullup)
- 2 x 40m Run 80%
- 10 Shoulder Blade Pullup
- 10 Shoulder Blade Pushups
Weighted Elbowplank
- 60 Sec Elbowplank (F: 10KG M: 20KG)
Woche 11
Sa
Complex V2 ai – 5 Runden
- 10 Burpee Climber
- 40 M Sprint 80%
- 10 Squat Jumps
- 40 M Sprint 80%
- 10 Front Squats F: 20/25KG M: 30/40KG
- 40 M easy Run 20%
- 05 Ropeswing Burpees
- 40 M easy Run 20%
- 05 Deadlifts F: 40KG M: 80KG
Woche 11
So
Regeneration…
- 10 Min Warmup
- 2 Progression Exercises
- 30 Min Mobility
Plank Progression
- 80 Sec Frontplank
- 80 Sec Elbowplank
- 80 Sec Frontplank
- 70 Sec Elbowplank
Woche 12
Mo
Classics „circle“ – 5 Runden + FPS
VIDEO FOLGT
- 45 sec 12 Burpees
- 15 sec Rest
- 45 sec 08 Lat Planks each side
- 15 sec Rest
- 45 sec 12 Standups
- 15 sec Rest
- 45 sec 08 Australian Pullups
- 15 sec Rest
- 45 sec 12 Pushups
- 15 sec Rest
- 45 sec 08 Slow Dips
- 1 Min Rest
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 12
Di
OYL ai – 5 Runden
- 20 free weighted Squats
- 30 sec Elbowplank
- 10 Frog Boxjumps
- 10 sec Wideplank
- 20 free weighted Back Lunges
- 30 sec Frontplank
- 40 M weighted Walk
- 30 sec Elbowplank
- 2 x 40 M Santasprint
Woche 12
Do
Progression Day + FPS
- Muscle ups
- Pull ups
- Wideplanks
- Shoulderblade Exercises
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 12
Sa
ENDBOSS ai
- 1000 Burpees
Woche 12
Regeneration…
- 10 Min Warmup
- 30 Min Mobility