Warmup (10 Minuten)
30 Single Unders
10 Clean and Press 20kg
5 Burpees
into:
5 Touch and Go Clean & Jerks 50% Workout Last
5 Touch and Go Clean & Jerks 75% Workout Last
2 Clean and Jerks Workout Last
Part A (35 Minuten)
Every 3:00 - 10 Rounds
30 Double Underss
10 Bar Facing Burpees
5 Clean and Jerks 80kg/55kg
Goal: 90sek Arbeit, 90sek Pause
Part B (20 Minuten)
Every 2 min for 16 mins do:
8 Front Squats (60-75% Workout Gewicht aus Part A)
8 Pullups
Accessory (10 Minuten)
3 rounds for quality of:
15 AbMat Sit-ups
10 Spiderman-Lunges
5+5 Windmills
Warmup (10 Minuten)
3 rounds for quality of:
20 Barbell Rows
15 Air Squats
10 Shoulder Press
Into
2 Sets:
0:30 Bottom of the Squat Hold
0:30 Rest
Part A (20 Minuten)
Back Squat
Every 3:00 – 5 Sets – 2-3 Warmup Sets
5 Back Squats mit der RPE7 Last von letzter Woche
Part B (15 Minuten)
Shoulder Press
Every 2:00 – 5 Sets – 1-2 Warmup Sets
5 Shoulder Press mit der RPE7 Last von letzter Woche
MetCon (25 Minuten)
5 Rounds
10 Dumbbell Snatches 30kg/22.5kg linker Arm
15 Push Ups
10 Dumbbell Snatches 30kg /22.5kg rechter Arm
15 Abmat Situps
Warmup (10 Minuten)
Every 2:00 – 5 Rounds
5 Box Jumps
7 Pushups gegen Box
9 Abmat Situps
12 russian Kettlebell Swings
Part A (20 Minuten)
Every 2:00 – 8 Rounds - +2 Warmup Sets
6 Strict (weighted) Dips
12 Toes to Bar
Fokus: unbroken
Part B (20 Minuten)
Every 3:00 – 6 Rounds
24 Wall Balls 20lbs/14lbs
18 Alternating Dumbbell Snatches 22.5kg/15kg
Fokus: Steady Pace, >1:00min Pause
Accessory (12 Minuten)
3 Sets
250m Row (easy)
10 Rollups/Straight Leg Situps
Warmup (10 Minuten)
3 Rounds
15 Kettlebell Swings (R1 Russian, R2+R3 American)
12 Lunge and Twist
9 Ring Row
Part A (20 Minuten)
Every 1:30 – 10 Rounds
12/10 Cal Ski (oder Echo Bike)
3 Deadlifts 150kg/100kg (75%)
Fokus: Lifting under Fatigue – Form wahren.
Part B (14 Minuten)
Every 2:00 – 5 Sets + 2 Warmups Sets
5 Bench Press mit der RPE7 Last von letzter Woche
Accessory (15 Minuten)
4 Sets:
8-10 Reps/Arm Half Kneeling Single Arm Dumbbell/Kettlebell Press
10-12 Single Arm Bat Wing Rows
10-12 Bulgarian Split Squats
Warmup (10 Minuten)
3 Rounds:
12 Kettlebell Swings
9 Box Jumps (step down)
6 Burpees
Part A (20 Minuten)
EMOM15
1 Hang Power Snatch
1 Power Snatch
Minute 1-10: Hocharbeiten + Speed
Minute 11-20: Consistency in der Landeposition
Part B (20 Minuten)
6 Rounds for time:
15/12 Cal Row
12 Toes to Bar
9 Push Press 60kg/40kg
Fokus: Steady Pace – unbroken wenn möglich. Maximal 2 Sets pro Übung
Accessory (12 Minuten)
4 Rounds
0:20 Side Plank Rechts
0:20 Face Pulls
0:20 Side Plank links
0:20 Banded Good Mornings
Warmup (10 Minuten)
3 Rounds
20 Dead Bugs
15 Jumping Jack
10 (5+5) Kettlebell Cleans
5 Burpees
Part A (15 Minuten)
EMOM15
3 Hang Power Cleans
Minute 1-5: hocharbeiten
Minute 6-15: Gleiche Last. Fokus Flow und Cycling
Part B (15 Minuten)
EMOM 15
3 Push Jerks
Minute 1-5: hocharbeiten
Minute 6-15: Gleiche Last. Fokus Flow und Cycling
Accessory 1 (20 Minuten)
5 Rounds – Flow
10+10 Kettlebell Push Press (10 links, 10 rechts) 24kg/16kg
15 Goblet Squats 24kg/16kg – Fokus: Aufrechter Oberkörper und unbroken
10 V-Ups
Accessory 2 (10 Minuten)
3 Sets:
12 Bent over lateral raises
12 Romanian Deadlifts (Kettlebells/Dumbbells)