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

Bee Day ai – 5 Runden

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

Burpeenator ai – 5 Runden

  • 10 Burpee Jacks
  • 10 Prisoner Squats
  • 10 Burpee Mountain
  • 10 Standups
  • 5m Ladder Touches in/out
  • 2 x 60m Fast Run
  • 10 Shuffle (5m) Sprawls
  • 10 Terminators
  • 25m Bear Crawl
  • 10 Burpees Knee 2 Chest
  • 10 Burpee Rope

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

Corner to Corner ai – 5 Runden

  • 10 Walkout Pushups
  • 15 M Lungewalk
  • 30 Jumping Jacks
  • 15 M Lungewalk
  • 10 Plank Shoulder Jacks
  • 15 M Bearcrawl
  • 10 Cologner
  • 15 M Lungewalk
  • 30 Seal Jacks
  • 15 M Lungewalk
  • 20 Burpees
  • 15 Crabwalk Backside

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%

Mission Mobile ai – 3 Runden „Zeitintensiv“

  • 60 Sec Walk Outs
  • 60 Sec Bridging
  • 60 Sec Scorpions
  • 60 Sec World Greatest Stretch

  • 45 Sec YTW
  • 45 Sec Plank toe touches
  • 45 Sec Shoulder Squeeze
  • 45 Sec Squat Pushups
  • 30 Sec Knee Hugs
  • 30 Sec Buttlifts
  • 30 Sec Open Legs
  • 30 Sec Dynamic Quadrizeps Stretch
  • 30 Sec Hip Crades
  • 30 Sec Frog Stretch

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

ZUM VIDEO

  • 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%)

25er ai – 8 Runden

  • 25 Burpees
  • 25  OG Situps
  • 25 Supermen
  • 25 Hand to Toe
  • 50 Lunges