Block 1 / Woche 1 - 4

  • Woche 1

    Mo

    Navigate – 5 Runden

    ZUM VIDEO

    • 05 Pandas
    • 07 Cologner
    • 07 Pullups (strict)
    • 03 Burpee Breaker
    • 03 Double Jump Burpees
    • 05 Burpee Standups

    FPS

    • 1 Min Backplank
    • 1 Min Frontplank
    • 1 Min Elbowplank
    • 1 Min Sideplank left
    • 1 Min Sideplank right
    • 1 Min Elbowplank
    • 1 Min Frontplank

    2 Min Rest

    • 50 s Backplank
    • 50 s Frontplank
    • 50 s Elbowplank
    • 50 s Sideplank left
    • 50 s Sideplank right
    • 50 s Elbowplank
    • 50 s Frontplank
  • Woche 1

    Di

    Day of 1100 ai – 10 Runden

    • 10 Burpees
    • 10 Deep Squats
    • 10 Military Pushups
    • 20 Mobility Situps
    • 20 Climber
    • 20 Front Lunges
    • 10 Frogs
    • 10 Leg Raises
  • Woche 1

    Do

    10/7 – 5 Runden

    ZUM VIDEO

    • 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

    • 1 Min Backplank
    • 1 Min Frontplank
    • 1 Min Elbowplank
    • 1 Min Sideplank left
    • 1 Min Sideplank right
    • 1 Min Elbowplank
    • 1 Min Frontplank

    2 Min Rest

    • 50 s Backplank
    • 50 s Frontplank
    • 50 s Elbowplank
    • 50 s Sideplank left
    • 50 s Sideplank right
    • 50 s Elbowplank
    • 50 s Frontplank
  • Woche 1

    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 1

    So

    Mobility + Defizit Day – 90 Min

    • Blackroll
    • Mobility
    • Defizite
    • Blackroll
  • Woche 2

    Mo

    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 Knee Raises
    • 10 Min Mobility
  • Woche 2

    Di

    Catch the Rabbit ai – 9 Runden

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

    Runden

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

    Do

    Blox – 4 Runden

    ZUM VIDEO

    • 25 Burpees
    • 25 Climber
    • 25 Standups ohne Jump
    • 25 Pushups
    • 25 Mobility Situps
    • 10 Pullups
    • 30 Sec Handstand
    • 01 Minute Rest
    FPS
    • 1 Min Backplank
    • 1 Min Frontplank
    • 1 Min Elbowplank
    • 1 Min Sideplank left
    • 1 Min Sideplank right
    • 1 Min Elbowplank
    • 1 Min Frontplank

    2 Min Rest

    • 50 s Backplank
    • 50 s Frontplank
    • 50 s Elbowplank
    • 50 s Sideplank left
    • 50 s Sideplank right
    • 50 s Elbowplank
    • 50 s Frontplank
  • Woche 2

    Sa

    Don´t touch ai – 4 Runden

    ZUM VIDEO

    • 10 Knee Raises
    • 10 Sec L-Sit
    • 10 Strict Pullups
    • 10 Toes to bar
    • 10 Chinups
    • 10 Straight Bar Dips
    • 10 Sec hanging L-Sit Swim
  • Woche 2

    So

    Get Stronger

    • Backsquats in the Box
    • Deadlifts
    • Weighted Calfhips
    • Blackroll
  • Woche 3

    Mo

    Combo – 10 Runden + FPS

    ZUM VIDEO

    • 5 Burpee Standups
    • 30 Meter Sprint
    • 20 Cross Climber
    • 30 Meter easy run
    • 5 HS Pushups
    • 10 Kettlebell Squats “F: 16 KG / M: 24 KG”

     

    FPS

    • 1 Min Backplank
    • 1 Min Frontplank
    • 1 Min Elbowplank
    • 1 Min Sideplank left
    • 1 Min Sideplank right
    • 1 Min Elbowplank
    • 1 Min Frontplank

    2 Min Rest

    • 50 s Backplank
    • 50 s Frontplank
    • 50 s Elbowplank
    • 50 s Sideplank left
    • 50 s Sideplank right
    • 50 s Elbowplank
    • 50 s Frontplank
  • Woche 3

    Di

    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 3

    Do

    Push´n Pull “s3b1” – 7 Runden + FPS

    • 07 HS Pushups
    • 10 Pullups
    • 40 Sec Rest
    • 15 Pushups
    • 30 Sec Rest (optional)
    • 12 Australian Pullups
    • 90 Sec Rest

     

    FPS

    • 1 Min Backplank
    • 1 Min Frontplank
    • 1 Min Elbowplank
    • 1 Min Sideplank left
    • 1 Min Sideplank right
    • 1 Min Elbowplank
    • 1 Min Frontplank

    2 Min Rest

    • 50 s Backplank
    • 50 s Frontplank
    • 50 s Elbowplank
    • 50 s Sideplank left
    • 50 s Sideplank right
    • 50 s Elbowplank
    • 50 s Frontplank
  • Woche 3

    Sa

    Skull ai – 10 Runden

    • 500 m Row
    • 10 Burpees
    • 10 Standup Pullups
    • 10 Pushups
  • Woche 3

    So

    Skill + Mobility – 90 Min

    • Exercise Defizit 1
    • Exercise Defizit 2
    • Mobility
  • Woche 4

    Mo

    Complex II – 4 Runden + FPS

    ZUM VIDEO

    • 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

     

    FPS

    • 1 Min Backplank
    • 1 Min Frontplank
    • 1 Min Elbowplank
    • 1 Min Sideplank left
    • 1 Min Sideplank right
    • 1 Min Elbowplank
    • 1 Min Frontplank

    2 Min Rest

    • 50 s Backplank
    • 50 s Frontplank
    • 50 s Elbowplank
    • 50 s Sideplank left
    • 50 s Sideplank right
    • 50 s Elbowplank
    • 50 s Frontplank
  • Woche 4

    Di

    The 20 – 5 Runden

    • 20 Burpees
    • 20  Leg Raises
    • 20 Supermen
    • 20 Hip Lift Leg Raise
    • 40 Back Lunges
  • Woche 4

    Do

    Time Cops – 4 Runden + FPS

    • 1 Min Burpees
    • 1 Min easy run
    • 1 Min Jumping Jacks
    • 1 Min easy run
    • 1 Min Situps
    • 1 Min easy run
    • 30 Sec Climber
    • 1 Min easy run
    • 1 Minute Squats
    • 1 Min easy run
    • 1 Min Standups

     

     

    FPS

    • 1 Min Backplank
    • 1 Min Frontplank
    • 1 Min Elbowplank
    • 1 Min Sideplank left
    • 1 Min Sideplank right
    • 1 Min Elbowplank
    • 1 Min Frontplank

    2 Min Rest

    • 50 s Backplank
    • 50 s Frontplank
    • 50 s Elbowplank
    • 50 s Sideplank left
    • 50 s Sideplank right
    • 50 s Elbowplank
    • 50 s Frontplank
  • Woche 4

    Sa

    Do your Work – Endgegner des Monats

    • 025 Pushups
    • 050 Weighted Standups ohne Jump (F: 5KG / M: 10KG)
    • 100 Squats
    • 125 Mobility Situps
    • 150 Front Lunges
    • 125 Mobility Situps
    • 100 Squats
    • 050 Weighted Standups ohne Jump (F: 5KG / M: 10KG)
    • 025 Pushups
  • Woche 4

    So

    Skill + Mobility – 90 Min

    • Exercise Defizit 1
    • Exercise Defizit 2
    • Mobility

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Saison 3 - Block 1 33%