Warmup (10 Minuten)
20/16 Cal Row
15 Air Squats
10 Rocking Pushups
20/16 Cal Row
15 Goblet Squats
10+10 Kettlebell Push Press
20/16 Cal Row
10+10 Kettlebell Thrusters
Part A (25 Minuten)
Every 2:00 – 10 Sets
5 Deadlifts – Dead Stop
Maximal 5 Sätze Warmup
Mind. 5x5 Arbeitssätze
Workout (10 Minuten)
For Time:
10-8-6-4-2
Thrusters 62.5kg/42.5kg
50-40-30-20-10
Double Unders
Goal: Sub5
Cap: 8
Accessory (20)
4-5 Rounds
20 Parallette Push Ups
15 Weighted Situps
10 Feet Elevated Ring Rows
1:30 Rest b/t Rounds
Sets nach Möglichkeit “unbroken“. #bodybuilding
Warmup (10 Minuten)
2 Rounds
20 Cal Row
15 Kettlebell Swings
10 Air Squats
Into 2 Sets:
5 Behind the Neck Push Press
5 Overhead Squats
Into 2 Sets:
3 Hang Power Snatch
3 Snatch Balance
Part A (25 Minuten)
EMOM16'
1 Power Snatch + 1 Squat Snatch
Maximal 10 Sätze Warmup
Mind. 6x2 Arbeitssätze
Workout (40 Minuten)
4 Rounds for Time
1000m Run
20 GHD Situps
30 Push Ups
Goal: Maximal 2 Sets pro Wallballs
19-25 Minuten inkl. Pause
Optional: GHD Wiederholungsumfang reduzieren. (Nur bis parallel)
60/48 Cal Echo Bike als Sub für's Laufen
Accessory (Falls Zeit übrig ist)
2-3 Sets
30 Russian Twists
15 Face Pulls
Warmup (15 Minuten)
10 Samson Stretches
10 Lunge + Elbow to Floor
10 Burpees
2 Rounds:
10 Kettlebell Swings (Russian)
10 Goblet Squats
10 Kettlebell Push Press (pro Arm)
Part A (20 Minuten)
EMOM20
1 Power Clean + Push Jerk
Work up to a heavy Single
Back Off Sets für die verbleibende Zeit
Part B (25 Minuten)
20 Rounds for time – You go, I go (10 Each)
12/9 Cal Echo Bike
3 Power Cleans 82.5kg/55kg
Touch and Go, Lifting under Fatigue Practice
Goal: sub 20
Cap: 25
Accessory (20 Minuten)
3-4 Rounds:
10 Bulgarian Split Squats (pro Bein)
15 Ring Face Pulls
20 Single Leg alt. V-Ups
Sets unbroken. Rest as needed. #bodybuilding
Warmup (10 Minuten)
Runde 1:
1:00 Echo Bike
16 Lunges
8 Box Jumps
Runde 2:
1:00 Echo Bike
14 Air Squats
7 Box Jumps (höher)
Runde 3:
10 Goblet Tempo Squats (32X0)
5 Box Jumps (noch höher)
Tempo 32X0 = 3 Counts runter, 2 Counts unten aktiv halten, Xplosiv auf, oben keine Pause, direkt wieder runter
1 Count = 1 Mississippi
Part A (30 Minuten)
Every 1:30 - Alternierend - 9 Sets pro Übung
Max 4 Aufwärmsätze
Part B (16 Minuten)
6 Rounds for Time:
24 Cal Row
8 Push Press 70kg/47.5kg
Mädels: 20 Cal
Option A:
21 Cal Row + 7 Push Press 62.5kg/42.5kg
Option B:
21 Cal Row + 7 Push Press 55kg/35kg
Ziel: Unbroken
Hantel – selbstverständlich – vom Boden
Accessory 1 (15 Minuten)
2-3 Rounds
12 Single Arm Bench Press
12 Kroc Rows
18 Dumbbell Crush Grip Dead Bugs