Workout:
AMRAP20
Partner Relay Deadlift Ladder
Calories on a Machine
4 Deadlifts
Flow:
Partner/-in A X Cal + 4 Deadlifts
Partner/-in B X Cal + 4 Deadlifts
Gewicht erhöhen
etc.
Goal: 8+ Runden pro Person
Sobald eine Steigerung nicht mehr möglich ist, mit der oder der letzten Last weitermachen bis die 20 Minuten erreicht sind.
I want to sweat:
9/7 Cal Echo Bike
4 Deadlifts
Start bei: 35kg/25kg
+5kg/+2.5kg jede Runde
I want to perform:
12/9 Cal Echo Bike
4 Deadlifts
Start bei: 60kg/40kg
+7.5kg/+5kg jede Runde
I want to compete:
12/9 Cal Ski Erg
4 Deadlifts
Start bei 100kg/65kg
+10kg/+7.5kg jede Runde
Goal:
8 Runden Pro Person
Accessory
3 Sets
15 Situps
10 Lunge & Twist
Workout:
Every 3:00 - 7 Sets
Double Unders
Handstand Pushups
Toes to Bar
I want to sweat:
5 Double Unders + 2 Zwischensprünge
10 Shoulder Press
10 Knee Raises
I want to perform:
25 Double Unders
10 Piked Pushups
10 Knees to Elbow
I want to compete:
50 Double Unders
15 Handstand Pushups
15 Toes to Bar
Accessory
3 Sets:
20s Side Plank/Star Plank pro Seite
15 Wide Grip Ring Rows
10 Biceps Curls
Workout:
AMRAP16
Calories Row
Wall Balls
Burpees
I want to sweat:
12/9 Cal Row
9 Wall Balls 14lbs/10lbs
6 Burpees
I want to perform:
15/12 Cal Row
12 Wall Balls 20lbs/14lbs
9 Burpees
I want to compete:
21/18 Cal Row
15 Wall Balls 20lbs/14lbs
9 Burpees
Accessory
3 Sets:
12 Bulgarian Split Squats
12 Half Kneeling Shoulder Presses
OLY-Class
EMOM aus 1x Hang squat Clean + 1x Squat Clean für 15 Minuten
5x First Pull for 5 Sets
Workout:
Every 3:00 - 10 Sets
200m Run
10 Burpee Box Jump Overs
I want to sweat:
10 Cal Bike
7 Burpee Box Jump Overs 20"/24"
I want to perform:
200m Run
7 Burpee Box Jump Overs 24/20"
I want to compete:
200m Run
10 Burpee Box Jump Overs 24"/20"
Accessory
3 Sets:
15 Biceps Curls
15 Triceps Extensions
Workout:
For Time:
50-40-30-20-10
Alt. Single Arm Dumbbell Snatches
Dumbell Lunges
Push Ups
I want to sweat:
50-40-30-20-10
10kg/7.5kg Dumbbell Snatches
10kg/7.5kg Dumbbell Lunges
25-20-15-10-5
Box Push Ups
I want to perform:
50-40-30-20-10
15kg/10kg Dumbbell Snatches
15kg/10kg Dumbbell Lunges
Box Push Ups
I want to compete:
50-40-30-20-10
22.5kg/15kg Dumbbell Snatches
22.5kg/15kg Dumbbell Lunges
Perfect Push Ups
Accessory
Perform/Compete
3-4 Sets for Quality
10 Kossacks Squats
10 Three Point Row Pro Arm
10 Floor Press Pro Arm
Workout:
For Time
1000m Run
15 Squat Snatches
1000m Run
12 Squat Snatches
1000m Run
9 Squat Snatches
I want to sweat:
15er: 20kg/15kg
12er: 27.5kg/20kg
9er: 35kg/25kg
I want to perform:
15er: 40kg/30kg
12er: 50kg/35kg
9er: 60kg/40kg
I want to compete:
15er: 60kg/40kg
12er: 75kg/50kg
9er: 90kg/60kg
Accessory
Perform/Compete
Stretching