Block 1 / Woche 1 - 4

  • Woche 1

    Mo

    Combo – 10 Runden

    ZUM VIDEO

    • 05 Burpee Standups
    • 20 M Sprint
    • 20 Cross Climber
    • Lockerer Lauf zurück
    • 05 Handstand Pushups
  • Woche 1

    Di

    Gospel Technik Check – Alles :10

    ZUM VIDEO

    • 100 Burpees
    • 100 Squats
    • 050 Pushups
    • 100 Climber
    • 050 Cologner
    • 050 Standups
  • Woche 1

    Do

    10/20 ai – 10 Runden

    VIDEO FOLGT

    • 10 Burpees
    • 100 M Run (80 %)
    • 20 Barbell Squats (F: 15-20 KG) – (M: 30-40 KG)
    • 100 M Run (60%)
  • Woche 1

    Sa

    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 Chillwalk
    • 20 M Lungewalk
    • 10 Squat Jumps
  • Woche 1

    So

    Skill Training

    • Burpees
    • Pushups
    • Squat freeze 60 Sec
    • Elbowplank 60 Sec
    • Standups
    • Cologner
    • Jumping Jacks
  • Woche 2

    Mo

    On your leg set go – 4 Runden

    • 20 Leg Raises
    • 20 Back Lunges
    • 10 Chairdips
    • 20 Front Lunges
    • 45 Sec Elbow Plank
    • 15 Squat Jumps
    • 10 Burpees
  • Woche 2

    Di

    Complex – 5 Runden

    ZUM VIDEO

    • 10 Standups
    • 05 M fast feet
    • 15 M Sprint
    • 10 Burpees
    • 10 Breaker
    • 10 Ropedown
    • 10 Kick Pushups
  • Woche 2

    Do

    Catch the Rabbit ai – 9er Pyramide

    ZUM VIDEO

    • 25 Burpees
    • 25 Climber
    • 25 Squats
    • 25 Pushups
    • 25 Breaker

    die nächsten Runden Reps

    • . . . 20 / 15 / 10 / 5 / 10 / 15 / 20 / 25
  • Woche 2

    Sa

    PLD / Pure leg day ai – 4 Runden

    • 30 One Leg Box Jumps 15L/ 15R
    • 20 Bulgarien Lunges 10L/ 10R
    • 20 Frontlunges
    • 10 Split Lunges
    • 20 Calf Hips (10 left/ 10 right)
    • 10 Front Jumps
    • 10 Pistols (assisted, or strict)
    • 45 Sec Wallsit
  • Woche 2

    So

    Regenerationslauf

    • 3-5 km laufen + Mobility

    Full Plank Session (FPS)

    • 20 Sec. Backplank
    • 20 Sec. Frontplank
    • 20 Sec. Elbowplank
    • 20 Sec. Sideplank left
    • 20 Sec. Sideplank right
    • 20 Sec. Elbowplank
    • 20 Sec. Frontplank
  • Woche 3

    Mo

    On the floor – 4 Runden

    • 10 Burpees
    • 15 Chairdips or 10 Dips
    • 10 Burpee Frog Jumps
    • 20 Squat Jumps
    • 10 Sprawles
    • 10 Squats
    • 15 Military Pushups
    • 25 Leg Raises
  • Woche 3

    Di

    Skill Training

    • 100 Burpees
    • 100 Squats
    • 050 Pushups
    • 100 Climber
    • 050 Cologner
    • 050 Standups
  • Woche 3

    Do

    Break it ai – 5 Runden

    • 12 Burpees
    • 06 Breaker
    • 05 Burpee Frogs
    • 10 Burpee Box Jumps/ High Jumps
    • 100 M Run
  • Woche 3

    Sa

    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
  • Woche 3

    So

    Regenerationslauf

    • 3-5 km laufen + Mobility

    Full Plank Session (FPS)

    • 15 Sec. Backplank
    • 15 Sec. Frontplank
    • 15 Sec. Elbowplank
    • 15 Sec. Sideplank left
    • 15 Sec. Sideplank right
    • 15 Sec. Elbowplank
    • 15 Sec. Frontplank
  • Woche 4

    Mo

    Time Cops. – 4 Runden

    • 1 Min Burpees
    • 1 Min easy run
    • 1 Min Leg Raises
    • 1 Min easy run
    • 1 Min OG Situps
    • 1 Min easy run
    • 30 Sec Climber
    • 1 Min easy run
    • 1 Minute Squats
    • 1 Min easy run
    • 1 Min Standups
  • Woche 4

    Di

    Day of 1100 ai – 10 Runden

    • 10 Burpees
    • 10 Squats
    • 10 Military Pushups
    • 20 Mobility Situps
    • 20 Climber
    • 20 Front Lunges
    • 10 Frogs
    • 10 Leg Raises
  • Woche 4

    Do

    Body Sprint – 4 Runden

    ZUM VIDEO

    • 05 M Fast Feet
    • 15 M Sprint
    • 10 Burpees
    • 10 Breakers
    • 30 Sec Wallsit
  • Woche 4

    Sa

    Dragon Leg Destroyer ai – 5 Runden

    • 30 M Sprint
    • 15 M Chill-walk
    • 20 M Burpee Frog Jumps
    • 10 Squat Jumps
    • 10 Frontlunges
    • 10 Backlunges
    • 30 M Sprint
    • 15 M Chillwalk
    • 20 M Lungewalk
    • 10 Squat Jumps
  • Woche 4

    So

    Distance Run

    • 5-7 KM + Mobility