All in » NTL-FIT

Backflip Pro ai – 4 Runden

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
50 M Run (easy)
02 Backroll Standup

Catch the rabbit ai – 9 Runden

25 Burpees
25 Climber
25 Squats
25 Pushups
25 Breaker

. . . 20 / 15 / 10 / 5 / 10 / 15 / 20 / 25

Complex ai – 5 Runden

10 Standups
5 m fast feet
30 M Sprint
10 Burpees
10 Breaker
10 Ropeswing Burpees
10 Kick Pushups

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

DO 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

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

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

Dragon leg destroyer „HARD“ ai – 8 Runden

10 Burpee High Jumps
30 M Sprint 70%
15 M Chillwalk
20 M Burpee Deep Frog Jumps
10 Deep Squat High Jumps
10 Weighted Frontlunges
10 Weighted Backlunges
30 M Sprint 70%
15 M Chillwalk
20 M Prison Lungewalk
10 Deep Squat High Jumps

Dragon leg destroyer v2 ai – 6 Runden

10 Burpees
50 Jumping Jacks
20 Frogs
10 Squat Jumps
10 Weighted Frontlunges
10 Backlunges
50 Jumping Jacks
2 X 20 M Farmer Walk
5 Deadlifts

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

House of pain ai – 20 Runden

20 Burpees
20 Mobility Situps
20 Deep Squats
20 Climber

Intervall Kill – 5 Runden

500 M Run
50 Squats
90 M Easy Chill Run
500 M Run
10 Military Pushups
25 Mobility Situps
5 Wide Pushups
10 Burpees
30-60 Sec Rest

Intervall Kill 2 – 4 Runden

300 M Run
100 Squats
90 M Easy Chill Run
300 M Run
5 Military Pushups
5 Wide Pushups
10 Burpees
30-60 Sec Rest

Intervall Kill 3 – 5 Runden

100 M Run 50%
100 M Run 80%
100 M Run 30%
15 Squat Jumps impulsive
90 M Easy Chill Run
100 M Run 50%
100 M Run 80%
100 M Run 30%
10 Military Pushups
10 Burpees
60 Sec Elbowplank
90 M Easy Chill Run

Intervall Kill 4 – 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%

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

New Area ai V2 – 5 Runden

10 Burpee Standups
10 Toes to Bar
25 Weighted Standups „F: 5KG M:10 KG“
25 Frogs
10 Pullups strict
07 Cologner
05 Burpee Climber
03 Deadlifts F: 40 KG – M: 80 KG
100 M easy run

PLD „pure leg day“ ai – 4 Runden

10 Box Jumps
15 One Leg Box Jumps
20 Bulgarien Lunges
20 Frontlunges
10 Split Lunges
20 Calf Hips (10 left/ 10 right) Freeze the last Rep 5 Sec
6X6m Crab Walk
10 Front Jumps
10 Pistols (assisted, or strict)
45 Sec Wallsit

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

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

Skull ai – 10 Runden

500 m Row
10 Burpees
10 Standup Pullups
10 Pushups

The 60 Circle v2 ai – 5 Runden

60 Sec Row „Rudern“
15 Sec Rest
60 Sec Weighted Squats
15 Sec Rest
60 Sec Pullups
15 Sec Rest
60 Sec Burpees
15 Sec Rest
60 Sec EQ Dip 2 L-Sit
15 Sec Rest
60 Sec Weighted Standups
1 Min Rest

„x“ Stress Hard ai – 10 Runden

10 Burpee High Jumps
X Run „2x 30m“
10 Pushups (THE OTHER SIDE)
X Run „2x 30m“

All Exercises @the other side

20 Pushups
10 Squat High Jumps
20 Climber
10 Standup High Jumps
20 Split Lunges
60 Sec Wallsit
10 Pushup Freestyle Jumps
10 HighJumps
10 Breaker
90 Sec Elbow Plank

10/20 ai – 10 Runden

10 Burpees
100 M Run (60 %)
20 Barbell Squats (F: 25 KG) – (M: 40 KG)
100 M Run (30%)