Blox – 4 Runden

  • 25 Burpees
  • 25 Climber
  • 25 Standups ohne Jump
  • 25 Pushups
  • 25 Mobility Situps
  • 10 Pullups
  • 30 Sec Handstand
  • 01 Minute Rest

Box to Box – 10 Runden

  • 05 M Skippings
  • 03 M Sidesteps
  • 10 M Sprint
  • 03 Burpee Breaker inkl. Pushup Jump
  • 30 M Locker zur Startposition zurück

Body Sprint – 5 Runden

  • 10 Squat Jumps
  • 05 M Fast Feet
  • 15 M Sprint
  • 10 Burpees
  • 10 Breaker
  • 30 Sec Wallsit

Burpeelicious – 4 Runden

  • 10 Burpees
  • 15 Chairdips or 10 Dips
  • 10 Burpee side jumps
  • 20 Squat + upper one leg
  • 10 Burpee 180’s
  • 10 Tabledancer
  • 15 Military Pushups
  • 25 Cycle Crunches

Combo – 10 Runden

  • 5 Burpee Standups
  • 30 Meter Sprint
  • 20 Cross Climber
  • 30 Meter easy run
  • 5 HS Pushups

Fullbody „Kraft & Ausdauer“ – 4 Runden +FPS

  • 10 Frog to Squat Jumps
  • 90 M easy Run
  • 50 Squats
  • 90 M easy Run
  • 60 M Lunge Walk
  • 90 M easy Run
  • 10 Burpees
  • 90 M easy Run
  • 30 Sec Elbowplank

Gospel Technik Check – (alles:10)

  • 100 Burpees
  • 100 Squats
  • 050 Pushups
  • 100 Climber
  • 050 Breaker
  • 050 Standups

Hustle – 10 Runden + weighted Plank

  • 10 Burpee Frogs
  • 2 x 40m Run
  • 5 Bar Triple „knee raise, toes to bar, pullup)
  • 2 x 40m Run

Weighted Plank

  • 60 Sec Elbowplank (F: 10KG M: 20KG)

Iron Way – 4 Runden

  • 10 Burpee Lifts F: 30KG/ M: 60KG
  • 20 Kettlebell Swings F: 8KG/ M: 16KG
  • 30 Weighted Standups F: 5KG/ M: 10KG
  • 40 Climber
  • 50 Cross Climber
  • 60 Jumping Jacks

Pyra v1  – 4 Runden

  • 05 Weighted Squats
  • 10 Military Pushups
  • 15 Burpees
  • 20 Standups ohne Jump
  • 25 Hand to toe
  • 30 Climber
  • 35 Squats
  • 40 Jumping Jacks

Pyra v2  – 4 Runden „Full Body“

  • 05 Deadlifts
  • 10 Australien Pullups
  • 15 High Jumps
  • 20 Top weighted Leg raises
  • 25 Cobras
  • 30 Front Lunges
  • 35 Burpees
  • 40 Sec Elbow Plank

Pyra v3  – 4 Runden „Full Body“

  • 05 Deadlifts
  • 10 EQ Pushups
  • 15 Deep Squats
  • 20 Lat Planks
  • 25 Burpees
  • 30 Climber
  • 35 Leg Raises
  • 40 Sec Elbow Plank

Quick – 4 Runden

  • 12 Ladder Burpees
  • 10 Wall Shoulder Taps
  • 10 Squat Jumps
  • 10 M Ladder Plank Walk

Rope – 4 Runden

  • 12 Military Pushups
  • 20 Boxing Situps
  • 15 Burpees
  • 20 Deep Squats
  • 10 Rope Burpees (5 Swings L/R)
  • 60 Sec Rest

Sky Strength – 4 Runden

  • 10 EQ Pushup Combo
  • 10 Australian Pullups
  • 10 Aligator Mobiliity Pushups
  • 10 Sec Reverse Grip Hanging L-Sit
  • 10 Standup Pullups
  • 05 EQ Dip to L-Sit
  • 01 Minute Rest

Slam Jam v1 – 4 Runden

  • 05 Standup Slams
  • 30 Sec Frontpplank
  • 05 Standups Box Jumps Slams
  • 30 Sec Elbowplank
  • 05 Burpee Slams
  • 30 Sec Sideplank left
  • 05 Cologner Slams
  • 30 Sec Sideplank right

The 60 Circle – 4 Runden

  • 60 Sec Deadlifts
  • 15 Sec Rest
  • 60 Sec Elbowplank
  • 15 Sec Rest
  • 60 Sec Australian Pullups
  • 15 Sec Rest
  • 60 Sec One Leg Standups
  • 15 Sec Rest
  • 60 Sec Burpee Slams
  • 15 Sec Rest
  • 60 Sec Banana Watch
  • 01 Min Rest

Time Cops – 4 Runden

  • 1 Min Burpees
  • 1 Min easy run
  • 30 Sec Ropeswings – 30 Sec Jumping Jacks
  • 1 Min easy run
  • 1 Min Situps
  • 1 Min easy run
  • 30 Sec Climber
  • 1 Min easy run
  • 1 Minute Squats
  • 1 Min easy run
  • 1 Min Standups

Time Power – 5 Runden

  • 5 x Time Pushups (5 sec down, 5 sec hold, 5 sec up)
  • 5 x Time Squats (5 sec down, 5 sec hold, 5 sec up)
  • 20 x Shoulder Taps (10 left, 10 right)
  • 10 sec Hanging L-Sit
  • 5 Walkout combi (walk out, pushup, handstand 5 sec, walk in)
  • 40 sec Wallsit

„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

Travel – 10 Runden

  • 400 M Row
  • 10 Burpees
  • 20 Climber
  • 10 Pushup Hand 2 Chest
  • 10 Weight Squats / F: 15-20 KG / M 30-40 KG
  • 20 Mobility Situps

X2 – 10 Runden

  • 10 Burpees
  • X Run „2x 30m“
  • 10 Standups
  • X Run „2x 30m“

X´Press – 10 Runden

  • 10 Burpees
  • X Run „2x 30m“
  • 10 Pushups
  • X Run „2x 30m“

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
  • 20 Front Lunges
  • 45 Sec Wallsit
  • 10 Pushup Freestyle
  • 10 High Jumps
  • 10 Breaker
  • 12 OG Situps

X5 – 5 Runden

  • 10 Burpees
  • 2 x 30 Fast Run
  • 10 Standups
  • 2 x 30 Fast Run
  • 10 Burpees
  • 2 x 30Fast Run
  • 10 Walkout Pushups
  • 2 x 30 Fast Run

2 Go – 5 Runden

  • 10 Burpees
  • 2 x 20m fast run
  • 10 Breaker
  • 2 x 20m fast run