Block 1 / Woche 1 - 4

  • Woche 1

    Mo

    Iron Way – 4 Runden + FPS

    • 10 Burpee Lifts F: 30KG/ M: 60KG
    • 20 Kettlebell Swings F: 8KG/ M: 16KG
    • 30 Weighted Standups F: 5KG/ M: 10KG
    • 40 Climber
    • 50 Cross Climber
    • 60 Jumping Jacks

    FPS

    • 65 Sec Backplank
    • 60 Sec Frontplank
    • 55 Sec Elbowplank
    • 50 Sec Sideplank left
    • 50 Sec Sideplank right
    • 55 Sec Elbowplank
    • 60 Sec Frontplank
  • Woche 1

    Di

    Catch the rabbit V3 ai – 9 Runden

    Video folgt

    • 25 Burpees
    • 25 Cross Climber
    • 25 Squat Jumps
    • 25 Hanging Knee Raises
    • 25 Weighted Standups
    • Weitere Runden 20 / 15 / 10 / 5 / 10 / 15 / 20 / 25
  • Woche 1

    Do

    Glory Lift – 5 Runden + Burpee Pyramide

    Video folgt

    • 10 Weighted Standups F: 5KG – M: 10KG
    • 10 Lat Planks left/right F: 10KG – M:17,5KG
    • 10 Burpee Lifts F: 30KG – M: 60KG
    • 10 Weighted Squats F: 20 KG – M: 40KG

    Burpee Pyramide

    • 50 Burpees
    • 90 Sec Rest
    • 30 Burpees
    • 60 Sec Rest
    • 15 Burpees
  • Woche 1

    Sa

    New Area V2 ai – 5 Runden

    ZUM VIDEO

    • 10 Burpee Standups
    • 10 Toes to Bar
    • 25 Weighted Standups „F: 5KG M:10 KG“
    • 25 Frogs
    • 10 Pullups strict
    • 07 Cologner
    • 05 Burpee Climber
    • 03 Deadlifts F: 40 KG – M: 80 KG
    • 100 M easy run
  • Woche 1

    So

    Regeneration…

    • 30 Min Run, Cycle, or Crosstrainer
    • 30 Min Mobility
  • Woche 2

    Mo

    Navigate V2 – 5 Runden + FPS

    VIDEO FOLGT

    • 05 Pandas
    • 07 Cologner
    • 07 Pullups (SLOW)
    • 05 Burpee Frogs
    • 10 Ape Jumps
    • 05 Burpee Standups

    FPS

    • 65 Sec Backplank
    • 60 Sec Frontplank
    • 55 Sec Elbowplank
    • 50 Sec Sideplank left
    • 50 Sec Sideplank right
    • 55 Sec Elbowplank
    • 60 Sec Frontplank

    2 MIN REST

    • 30 Sec Backplank
    • 30 Sec Frontplank
    • 30 Sec Elbowplank
    • 30 Sec Sideplank left
    • 30 Sec Sideplank right
    • 30 Sec Elbowplank
    • 30 Sec Frontplank
  • Woche 2

    Di

    Jungle V2 ai – 5 Runden

    VIDEO FOLGT

    • 05 Painter
    • 07 Standup Pullups
    • 07 Cologner
    • 20 Deep Squats
    • 10 Burpee Frogs
    • 06 Burpee Breaker
    • 30 Sec single hand hanging
    • 100 Meter easy Run
  • Woche 2

    Do

    Impulsive Seven  – 7 Runden

    ZUM VIDEO

    • 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
  • Woche 2

    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 2

    So

    EASY RUN

    • 5-7 KM
    • Mobility
  • Woche 3

    Mo

    Hustle – 10 Runden + weighted Plank

    VIDEO FOLGT

    • 10 Burpee Frogs
    • 2 x 40m Run
    • 5 Bar Triple „knee raise, toes to bar, pullup)
    • 2 x 40m Run

    Weighted Plank

    • 60 Sec Elbowplank (F: 10KG M: 20KG)
  • Woche 3

    Di

    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 3

    Do

    Combo – 10 Runden + weighted Plank

    ZUM VIDEO

    • 5 Burpee Standups
    • 30 Meter Sprint
    • 20 Cross Climber
    • 30 Meter easy run
    • 5 HS Pushups

    Weighted Plank

    • 60 Sec Elbowplank (F: 10KG M: 20KG)
    • 1 Min Rest
    • 30 Sec Elbowplank (F: 10KG M: 20KG)
  • Woche 3

    Sa

    Complex V2 ai – 5 Runden

    VIDEO FOLGT

    • 10 Burpee Climber
    • 40 M Sprint 80%
    • 10 Squat Jumps
    • 40 M Sprint 80%
    • 10 Front Squats F: 20/25KG M: 30/40KG
    • 40 M easy Run 20%
    • 05 Ropeswing Burpees
    • 40 M easy Run 20%
    • 05 Deadlifts F: 40KG M: 80KG
  • Woche 3

    So

    Skillday

    • 60 Min Skilltraining
    • 30 Mobility
  • Woche 4

    Mo

    Cali – 5 Runden + FPS 65

    VIDEO FOLGT

    • 10 Pseudo Pushups
    • 60 Sec weighted Wallsit „F: 10KG M: 20 KG“
    • 10 Cologner
    • 10 Handstand Shoulder Press
    • 10 Burpee High Jumps
    • 100 M Tempo Run
    • 10 Slow Down Burpees

    FSP

    • 65 Sec Backplank
    • 65 Sec Frontplank
    • 65 Sec Elbowplank
    • 65 Sec Sideplank left
    • 65 Sec Sideplank right
    • 55 Sec Elbowplank
    • 60 Sec Frontplank

    1 Min Rest

    • 10 Sec Wall Planche Progression
  • Woche 4

    Di

    DO 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 4

    Do

    Iron Way – 4 Runden + FPS

    • 10 Burpee Lifts F: 30KG/ M: 60KG
    • 20 Kettlebell Swings F: 8KG/ M: 16KG
    • 30 Weighted Standups F: 5KG/ M: 10KG
    • 40 Climber
    • 50 Cross Climber
    • 60 Jumping Jacks

    FPS

    • 65 Sec Backplank
    • 65 Sec Frontplank
    • 65 Sec Elbowplank
    • 65 Sec Sideplank left
    • 65 Sec Sideplank right
    • 65 Sec Elbowplank
    • 65 Sec Frontplank
  • Woche 4

    Sa

    This is Robin Endgegner Block 1

    VIDEO FOLGT

    • 1 K Run
    • 100 Jumping Jacks
    • 200 Burpees
    • 300 Deep Squats
    • 200 Burpees
    • 100 Jumping Jacks
    • 1 K Run
  • Woche 4

    So

    Regenration

    • 5-7 KM Run
    • Mobility

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