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