Warmup (10 Minuten)
3 Rounds
21 Cal Row
15 easy Ring Rows
9 Push Ups
Upper Body Strength (25 Minuten)
Every 1:30 - max 8 Sets - alternating
1. 10 Incline Bench Press
2. 10 strict Pullups
Maximal noch 3 Warmup Sets
Incline Bench: Bank auf 4x20kg Bumper
Sets unbroken
Pullups: 50-60% vom ME pro Set
Workout (30 Minuten)
9 Rounds
15 Strict Dips
21 Cal Row
Dips maximal 2 Sets
Mädels: 17 Cal
Accessory (remaining time)
2-3 Rounds
12-15 Face Pulls
7-10 Straight Leg Situps
Warmup (10 Minuten)
2 Rounds
21 Kettlebell Swings
15 Box Jumps (Step Down)
9 (Goblet) Squats
Into 2 Sets:
3 Hang Power Snatch
3 Snatch Balance
Part A (20 Minuten)
EMOM16'
2 Power Cleans
Maximal 10 Sätze Warmup
Mind. 6x2 Arbeitssätze
Part B (20 Minuten)
In 15 Minuten:
Hocharbeiten auf 1x5 Back Squats RPE8-9
2x Back Off Set @ 85-90%
z.B. EMOM9 hocharbeiten
Auf 10:00 den schweren 5er
2.5 Minuten Pause zu den Back off Sets
Workout (15 Minuten)
For Time:
75 Thrusters 20/15kg
200 Double Unders
75 Thrusters 20kg/15kg
Goal: 10:00
Cap: 15:00
Warmup (15 Minuten)
10 Samson Stretches
10 Lunge + Elbow to Floor
10 Burpees
Into 2 Sets:
5 Behind the Neck Push Press
5 Overhead Squats
Into 2 Sets:
3 Hang Power Snatch
3 Snatch Balance
Part A (20 Minuten)
EMOM16
2 Squat Snatches
Maximal 10 Sätze Warmup
Mind. 6x2 Arbeitssätze
Workout (30 Minuten)
Every 3:00 - 8 Rounds
20 Alternating Dumbbell Snatches 22.5kg/15kg
10 Toes to Bar
10 Burpee Box Jump Overs 24"/20"
RX Lite: 16-8-8
Slim fit:
14 Alt. DB Snatches 15kg/10kg
7 Knees to Elbow
7 Burpee Box Jump Overs 20"/7 Burpee Walk Over 20"
Goal: 1:00+ Pause jede Runde
Workout (verbleibende Zeit)
2-3 Sets
10-15 Ring Rows
10-15 Seated Dumbbell Z Press
Warmup (10 Minuten)
Runde 1:
1:00 Echo Bike
16 Kettlebell Swings
8 Push Ups
Runde 2:
1:00 Echo Bike
16 Kettlebell Tater
8+8 Kettlebell Push Press
Runde 3:
10 Goblet Tempo Squats (32X0)
5 + 5 Kettlebell Presses
Tempo 32X0 = 3 Counts runter, 2 Counts unten aktiv halten, Xplosiv auf, oben keine Pause, direkt wieder runter
1 Count = 1 Mississippi
Part A (20 Minuten)
EMOM15
1 Squat Clean
Work up to a heavy - back off 10-15% for remaining Sets
In den Warmup Sätzen auch gerne 1-3 Wiederholungen
No Misses
Part B (12 Minuten)
Every 2:00 - 5 Sets
3 Front Squats
2 Warmup Sets
3 Arbeitssets
Part C (20 Minuten)
Every 1:30 - Alternating - 6 Sets each
1. 6 Strict Press
2. 6 Dead Stop Deadlifts
Sets unbroken.
Mind. 4 Sets Arbeit
Accessory 1 (remaining Time)
2-3 Rounds
10 Ring Face Pulls
20 Alt. Single Leg V-Ups