Workout
Every 2:30x8 (20 Minuten)
Double Unders
Toes to Bar
Hang Squat Cleans
Spinning Cups
80 Single Unders
8 Knee Raises
4 Hang Squat Cleans 35/25kg
Breakdance
40 Double Unders
8 Toes to Bar
4 Hang Squat Cleans 70/47,5kg
Colossus
40 Double Unders
12 Toes to Bar
4 Hang Squat Cleans 90/60kg
Workout Primer:
Max Calories on the Echobike in 1 Minute
Rest 1 Min
Max Burpees over paralettes in 1 Minute
Workout
In Teams of three
24 min - Rotate every minute between
Calories Echo Bike
Burpees over paralette
rest
Für das Workout nehmt ihr etwa 70-80% der Anzahl an Burpees und Calorien aus dem ‘Test’ vorher. Arbeit maximal 50 Sekunden.
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
Workout
6 Rounds for Time
24/20 cal Row
12 single arm devil presses 22.5/15kg
6 Strict pull ups
Rest 1 Minute
Als Skalierungsoptionen für die Klimmzüge entweder negativ arbeiten oder mit untergestellten Füßen.
Accessory
3 Sets
10 Ring Rows
1:00 Pancake Stretch
Heavy Day - Bench Press
Work up to a heavy Double
Workout
30/24 Calories Ski/Echo Bike
30 Weighted Back Stepping Lunges
60m Farmers Carry
30 Weighted Back Stepping Lunges
30/24 Calories Ski/Echo Bike
Workout
1k Run
30 Strict Handstand Push Ups
1k Run
30 Kipping Handstand Push Ups
1k Run
Warmup/Activation
4 Rounds for Quality
8-10/Side Single Leg RDL + banded row
10+5 Half Kneeling Kettlebell Press + Wind Mill
10 Box Jumps
Strength
In 15:00:
Work up to a heavy Set of 5 Dead Stop Deadlifts
Conditioning
Teams of 3 - Waterfall
15 Rounds (5 per Athlete)
15/12 Cal Row
10 Wall Balls
5 Burpees