Block 1 / Woche 1 - 4
Woche 1
Mo
Combo – 10 Runden
- 05 Burpee Standups
- 20 M Sprint
- 20 Cross Climber
- Lockerer Lauf zurück
- 05 Handstand Pushups
Woche 1
Di
Gospel Technik Check – Alles :10
- 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
- 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
- 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
- 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