Complex v3 – 5 Runden
- 05 Cologner High Jumps
- 03 Burpee Breaker Pushup jumps
- 05 Limit Box Jumps
- Max out Hanging L-Sit / Knee Raise
- 60 Sec Weighted Elbow Plank „F: 5KG / M: 15KG“
- 60 Sec Wallsit + 6KG Ball
- 05 Pushup to L-Sit, or Knee Raise
- 100 Meter easy Run
Core Power – 4 Runden
- 45 Sec Back Plank
- 45 Sec Front Plank
- 50 Mobility Situps
- 45 Sec Kung-Fu Parsley
- 45 Sec Elbow Plank
- 50 Leg Raises
- 45 Sec Side Plank L
- 45 Sec Side Plank R
- 50 Hanging Knee Raises
Impulsive Seven – 7 Runden
- 7 imp. Standups
- 100 M Run 30-40%
- 7 imp. Burpees
- 100 M Run 30-40%
- 7 imp. Squat Jumps
- 100 M Run 30-40%
- 7 imp. Pushups
- 100 M Run 30-40%
- 7 imp. weighted Situps
- 100 M Run 30-40%
- 7 imp. Standup Pullups
- 100 M Run 30-40%
- 7 Limit Box Jumps
- 100 M Easy Run
Jungle – 5 Runden
- 05 Painter
- 05 Standup Pullups
- 10 Cologner
- 10 Deep Squats
- 10 Burpees
- 06 Burpee Breaker
- 100 Meter easy Run
10/7 – 5 Runden
- 10 Burpee High Jumps
- 07 Standup Pullups
- 10 Military Pushups
- 07 Limit Box Jumps
- 10 Lat Planks each side
- 07 Cologner
- 10 HS Climber each side
- 07 Standup High Jumps
All at the wall – 3 Runden
- 10 Panda Wallballs
- 06 Pandas
- 10 Sec HS Facewall
- 10 Sec Wallplank
- 20 Wall Shoulder Taps „SLOW“
- 30 Wall Cross Climber
Push ´n Pull – 7 Runden s2b1
- 05 HS Pushups
- 05 Pullups
- 30 Sec Rest
- 10 Pushups
- 10 Australian Pullups
- 60 Sec Rest
Up – 5 Runden
- 10 Painter
- 30 Sec Elbowplank
- 05 HS Pushups
- 10 Pullups
- 30 Sec Backplank
- 12 Australian Pullups (4 wide, 4 shoulder, 4 close)
- 10 Sec. hanging V, or L Sit01 Min rest
Shorty – 5 Runden
- 10 Cologner
- 05 High Pullups (last one hold 5 sec bar to chest, and the way down 5 sec negative)
- 05 HS Pushups
- 10 Burpees
- 100 M easy run to get power for the next round!
After 5 ROUNDS do 3 X 10 Sec Hanging L, or V SIT
Navigate – 5 Runden
- 05 Pandas
- 07 Cologner
- 07 Pullups (strict)
- 03 Burpee Breaker
- 03 Double Jump Burpees
- 05 Burpee Standups