Block 2 / Woche 5 - 8
Woche 5
Mo
Combo – 10 Runden + FPS
- 05 Burpee Standups
- 20 M Sprint
- 20 Cross Climber
- Locker zurück zum Start
- 05 Handstand Pushups
FPS
- 30 s Backplank
- 30 s Frontplank
- 30 s Elbowplank
- 30 s Sideplank left
- 30 s Sideplank right
- 30 s Elbowplank
- 30 s Frontplank
Woche 5
Di
Backflip Pro ai – 4 Runden + FPS
VIDEO FOLGT
- 10 Burpee High “touch” Jumps
- 50 M Run (easy)
- 10 Squat High “touch” Jumps
- 50 M Run (easy)
- 10 Standup High “touch” Jumps
- 50 M Run (easy)
- 30 Calf Hips (10 left – 10 right – 10 both)
- 10 Leg Raises (close touch)
- 10 Calf (touch) Jumps
- 50 M Run (easy)
- 02 Backroll Standup
FPS
- 30 s Backplank
- 30 s Frontplank
- 30 s Elbowplank
- 30 s Sideplank left
- 30 s Sideplank right
- 30 s Elbowplank
- 30 s Frontplank
Woche 5
Do
Gospel Technik – Alle Reps :10
Technik Training unter Belastung
- 50 Burpees (touch) Jumps
- 50 Squat (touch) Jumps
- 50 Cologner
- 60 Breaker
- 50 Standup (touch) Jumps
- 60 Planche Pushups
Woche 5
Sa
x´Stress ai – 10 Runden
- 10 Burpees
- X Run “2x 30m”
- 10 Pushups *1
- X Run “2x 30m”
Alle Übungen auf der anderen Seite *1
- 10 Pushups
- 10 Squat Jumps
- 20 Climber
- 10 Standups
- 20 Front Lunges
- 45 Sec Wallsit
- 10 Pushup Freestyle
- 10 HighJumps
- 10 Breaker
- 12 OG Situps
Woche 5
So
Regenerationslauf + FPS
Entspannter, lockerer Lauf 5-8 Km
- 30 s Backplank
- 30 s Frontplank
- 30 s Elbowplank
- 30 s Sideplank left
- 30 s Sideplank right
- 30 s Elbowplank
- 30 s Frontplank
Woche 6
Mo
10/7 – 5 Runden + FPS
- 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
FPS
- 30 s Backplank
- 30 s Frontplank
- 30 s Elbowplank
- 30 s Sideplank left
- 30 s Sideplank right
- 30 s Elbowplank
- 30 s Frontplank
Woche 6
Di
10/20 ai – 10 Runden + FPS
VIDEO FOLGT
- 10 Burpees
- 100 M Run (80 %)
- 20 Weight Squats (F: 15-20 KG) – (M: 30-40 KG)
- 100 M Run (60%)
FPS
- 30 s Backplank
- 30 s Frontplank
- 30 s Elbowplank
- 30 s Sideplank left
- 30 s Sideplank right
- 30 s Elbowplank
- 30 s Frontplank
Woche 6
Do
Jungle – 5 Runden
VIDEO FOLGT
- 05 Painters
- 05 Standup Pullups
- 10 Cologner
- 10 Deep Squats
- 10 Burpees
- 06 Burpee Breaker
- 100 Meter easy Run
Woche 6
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 6
So
Regenerationslauf + FPS
Entspannter, lockerer Lauf 5-8 Km
FPS
- 30 s Backplank
- 30 s Frontplank
- 30 s Elbowplank
- 30 s Sideplank left
- 30 s Sideplank right
- 30 s Elbowplank
- 30 s Frontplank
Woche 7
Mo
Rope – 4 Runden
- 12 Military Pushups
- 20 OG Situps
- 15 Burpees
- 20 Deep Squats
- 10 Rope Burpees (5 Swings L/R)
- 60 Sec Rest
Solltest du kein Rope zur Verfügung haben, dann erhöhe die Reps bei den Burpees auf 15
Woche 7
Di
Skull ai – 10 Runden
- 500 m Row
- 10 Burpees
- 10 Standup Pullups
- 10 Pushup
FPS
- 30 s Backplank
- 30 s Frontplank
- 30 s Elbowplank
- 30 s Sideplank left
- 30 s Sideplank right
- 30 s Elbowplank
- 30 s Frontplank
Woche 7
Do
Gospel Technik – Alle Reps :10
Technik Training unter Belastung. Filme dich, oder trainiere mit einem Partner, der dich kontrolliert. Beispiel 10 Burpees, dann wechseln.
- 100 Burpees
- 100 Squats
- 050 High Jumps
- 060 Breaker
- 050 Cologner
- 060 Planche Pushups
Woche 7
Sa
Lets Go ai – 5 Runden
- 10 Walkout Pushups
- 20 Back Lunges
- 30 Jumping Jacks
- 20 Front Lungs
- 10 Mobility Pushups
- 15 Squat Jumps
- 10 Cologner
- 20 Back Lunges
- 30 Jumping Jacks
- 20 Front Lunges
- 20 Burpees
- 30 Sec Backplank
Woche 7
So
Active Restday + Mobility
- Backplank
- Frontplank
- Elbowplank
- Sideplank left
- Banana Sit
- Mobility Situps
- Standups ohne Jump
Woche 8
Mo
X2 – 10 Runden + FPS
- 10 Burpees
- X Run “2x 30m”
- 10 Standups
- X Run “2x 30m”
FPS
- 30 s Backplank
- 30 s Frontplank
- 30 s Elbowplank
- 30 s Sideplank left
- 30 s Sideplank right
- 30 s Elbowplank
- 30 s Frontplank
Woche 8
Di
Travel ai – 10 Runden
- 400 M Row
- 10 Burpees
- 20 Climber
- 10 Pushup Hand 2 Chest
- 10 Barbell Squats / F: 15-20 KG / M 30-40 KG
- 20 Mobility Situps
Woche 8
Do
“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
Woche 8
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 Chill-walk
- 20 M Lungewalk
- 10 Squat Jumps
Woche 8
So
Regenerationslauf + FPS
Entspannter, lockerer Lauf 5-8 Km
FPS
- 30 s Backplank
- 30 s Frontplank
- 30 s Elbowplank
- 30 s Sideplank left
- 30 s Sideplank right
- 30 s Elbowplank
- 30 s Frontplank