Workout
5 Rounds for Time
400m Run
20 KB Swings
20 Abmat Situps
Option 1:
5 Rounds for Time
400m Run
20 KB Swings 20/12kg
20 Abmat Situps
Option 2:
5 Rounds for Time
400m Run
20 KB Swings 24/16kg
20 Abmat Situps
Option 3:
5 Rounds for Time
400m Run
20 KB Swings 32/24kg
20 Abmat Situps
Waterfall in Teams of 3
6 Rounds for time
Cal Echo Bike
Push Up
Deadlift
Option 1:
Waterfall in Teams of 3
6 Rounds for time
10/8 Cal Echo Bike
16 Kneeling Push Up
8 Deadlift 60/40kg
Option 2:
Waterfall in Teams of 3
6 Rounds for time
12/9 Cal Echo Bike
16 Push Up
8 Deadlift 90/60kg
Option 3:
Waterfall in Teams of 3
6 Rounds for time
15/12 Cal Echo Bike
20 Push Up
10 Deadlift 100/70kg
Das Gewicht sollte leicht machbar sein. Schwere Deadlifts gibt es am Freitag.
Timecap 22
Bodybuilding
3 Sets - alternierend
12-15 Face Pulls
10-12 Roll Ups
Primer
3-3-3-3
Snatch Balance
in 12 minutes work up to a heavy Set of 3
Workout
In Teams of two - alternate full rounds
16 Rounds for time
8m Single Arm Overhead Walking Lunges left arm 22.5/15kg
8 Burpees over the Dumbbells
8m Single Arm Overhead Walking Lunges right arm 22.5/15kg
Timecap 22min
5 Rounds for Time:
60 Double Unders
400m Run
15 Pull Ups
Halle Berry:
5 Rounds for Time:
45 Penguin Jumps
400m Run
15 Jumping Pull Ups
Zoë Kravitz:
5 Rounds for Time:
45 Double Unders
400m Run
10 Pull Ups
Anne Hathaway :
5 Rounds for Time:
60 Double Unders
400m Run
15 Pull Ups
Michelle Pfeiffer:
5 Rounds for Time:
60 Double Unders
400m Run
15 Pull Ups
mit 10/6kg Weste
Timecap 21
:
Workout
Every 2:00 - 10 Sets
8 Burpee Box Jump Overs
4 Deadlifts
Goal: 60+sec Rest
Peach:
Every 2:00 - 10 Sets
6 Burpee Box Jump Overs 24/20"
3 Deadlifts 90/60kg
Luigi:
Every 2:00 - 10 Sets
8 Burpee Box Jump Overs 24/20"
4 Deadlifts 115/77.5kg
Mario:
Every 2:00 - 10 Sets
8 Burpee Box Jump Overs 30/24"
4 Deadlifts 140/90kg
Körperpflege:
3 Runden
12-15 Lateral Raises
12-15 Bulgarian Split Squats
15-20 Face Pulls
Workout
Workout
Meter Row
Push Press
Meter Row
Push Press
Meter Row
Push Press
Trixi:
1600/1200m Row
30 Push Press 20/15kg
800/600m Row
20 Push Press 30/22.5kg
400/300m Row
10 Push Press 40/30kg
Samson:
2000/1600m Row
30 Push Press 40/30kg
1000/800m Row
20 Push Press 55/37.5kg
500/400m Row
10 Push Press 70/45kg
Chip/Chap:
2000/1600m Row
30 Push Press 40/30kg
1000/800m Row
20 Push Press 60/40kg
500/400m Row
10 Push Press 80/55kg
TimeCap 22min
Endurance
1-2-3-4-4-3-2-1
Minuten Laufen mit 1:1 Pause