Workout
Every 2:30x8 (20 Minuten)
Double Unders
Toes to Bar
Hang Squat Cleans
I want to sweat:
80 Single Unders
8 Knee Raises
4 Hang Squat Cleans 35kg/25kg
I want to perform:
40 Double Unders
8 Toes to Bar
4 Hang Squat Cleans 70kg/47.5kg
I want to compete:
40 Double Unders
12 Toes to Bar
4 Hang Squat Cleans 90kg/60kg
Workout
In Teams of three
30 min - Rotate every minute between
Calories Echo Bike
Burpees over Parallette
Rest
Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden.
I want to sweat:
13cal/10cal Echo Bike
8 Burpees over Parallette
I want to perform:
15cal/12cal Echo Bike
12 Burpees over Parallette
I want to compete:
20cal/16cal Echo Bike
15 Burpees over Parallette
Accessory
Perform/Compete
10-10-8-8
Dumbbell Shoulder Press
Dumbbell Rows
Workout
Heavy Day
Overhead Squats
7-5-3-1
Körperpflege
3 Runden
8/8 Front Foot elevated Lunges (Weighted)
16 Leg Curls
1:00 Min Plank
I want to sweat:
5-5-5-5-5 Overhead Squats
→ Etwas mehr Volumen, leichte bis moderate Last: Fokus auf "Mechanics"
I want to perform:
Overhead Squats
7-5-3-1
I want to compete:
Overhead Squats
7-5-3-1
Workout:
Teams of 2 - Switch anyhow
6 Rounds for Time
48/40 cal Row
24 single arm devil presses
12 Strict pull ups
Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden.
I want to sweat:
36cal/32cal Row
Single Arm Devil Presses 12.5kg/7.5kg
Ring Rows
I want to perform:
48cal/40cal Row
Single Arm Devil Presses 22.5kg/15kg
10 Strict-/Feet Elevated Pullups
I want to compete:
48cal/40cal Row
Single Arm Devil Presses 30kg/22.5kg
18 Strict Pullups
Workout
Heavy Part - Bench Press
In 15:00 work up to a heavy Double
2-3 Back Off Sets @ 85-90%
MetCon
5 Rounds for Time:
20 Kettlebell Swings
20 Back Step Goblet Lunges
20 Push Ups
Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden.
I want to sweat:
20 Kettlebell Swings 16kg/12kg
20 Back Step Goblet Lunges 16kg/12kg
20 Box Push Ups
I want to perform:
20 Kettlebell Swings 24kg/16kg
20 Back Step Goblet Lunges 24kg/16kg
20 Push Ups
I want to compete:
20 Kettlebell Swings 32kg/24kg
20 Back Step Goblet Lunges 32kg/24kg
20 Parallette Push Ups
Workout
For Time
20-16-12-8-4
Handstand Pushups
400m Run before each Round
I want to sweat:
Pike Push Ups oder Dumbbell Push Press
I want to perform:
Kipping Handstand Pushups
I want to compete:
Deficit Kipping HSPU oder Strict HSPU
Accessory
Perform/Compete
3 Sets:
15-15-15
Lateral Raises
Biceps Curls
Triceps Extensions