Workout
in Teams of 3 - Waterfall
6 Runden
60 Double Unders
15/12 Cal Echo Bike
12/9 Dips
Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden.
I want to sweat:
60 Single Unders
10/8 Cal Echo Bike
15 Push Ups
I want to perform:
40 Double Unders
12/9 Cal Echo Bike
12/9 Parallette Bar Dips
I want to compete:
60 Double Unders
15/12 Cal Echo Bike
12/9 Ring Dips
Accessory
3 Sets:
15-12-9 Dumbbell Bench Press
15-12-9 Strict Pullups
Workout Primer:
Work up to a heavy triple thruster
Workout:
21-18-15-12-9
Thrusters
Burpees over the Bar
Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden.
I want to sweat:
20kg/15kg
15-12-9-6-3 Burpees
I want to perform:
30kg/20kg
I want to compete:
42.5kg/30kg
Workout Primer
Every 1:30 for 15 minutes (10 rounds)
1 Power Clean + 1 Hang Squat Clean
Workout
7 Rounds for Time
3 Power Cleans
x Cal Row
Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden.
I want to sweat:
60kg/40kg
13/11 Cal Row
I want to perform:
80kg/55kg
15/12 Cal Row
I want to compete:
102.5kg/70kg
17/15 Cal Row
Workout:
In Teams of 2 - You go, I go
10 Rounds each:
10 Deadlifts
10 Handstand Pushups
Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden.
I want to sweat:
8 Deadlifts 60kg/40kg
8 Push Ups
I want to perform:
10 Deadlifts 80kg/55kg
4-6 Handstand Push Ups
I want to compete:
10 Deadlifts 102.5kg/70kg
10 Handstand Push Ups
Accessory
Perform/Compete
4 Rounds
15 Weighted Situps
15 Banded-/Ring Face Pulls
Workout
6 Rounds for Time
25 Wall Balls
15 Pull Ups
Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden.
I want to sweat:
15 Wall Balls 14lbs/10lbs
10 Ring Rows
I want to perform:
20 Wall Balls 20lbs/14lbs
10 Pullups
I want to compete:
25 Wall Balls 20lbs/14lbs
15 Pullups
Accessory
Perform/Compete
3-4 Sets:
15 Bulgarian Split Squats
10 Half Kneeling Shoulder Press
danach:
2x 1:00/Bein Couch Stretch + 10 Banded Pass Throughs
Workout Primer
Bench Press: Work Up to a heavy Set of 5
Workout
10x5 @ 75% 5RM
→ Every Break 10 Ring Rows
I want to sweat:
individuell
I want to perform:
individuell
I want to Compete:
individuell
Accessory
Perform/Compete
3 Sets:
15-15-15
Lateral Raises
Biceps Curls
Triceps Extensions