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
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