Workout-Primer
Snatch Technik
Workout
For Time
30 cal row
20 Burpee Box Jump Overs
10 Snatches
Option 1:
For Time
25 cal row
15 Burpee Box Jump Overs 24/20"
10 Snatches 50/35kg
Option 2:
For Time
25 cal row
15 Burpee Box Jump Overs 24/20"
10 Snatches 70/47.5kg
Option 3:
For Time
30 cal row
20 Burpee Box Jump Overs 24/20"
10 Snatches 85/60kg
Timecap 10 Minuten. Das soll ein Sprint sein!
For Time
30 Wallballs
30 Toes to Bar
30 Wallballs
30 Pull Ups
30 Wallballs
30 Chest to Bar Pull Ups
30 Wallballs
Option 1:
For Time
30 Wallballs 14/10lbs
25 Knees to Elbow
30 Wallballs 14/10lbs
25 Jumping Pull Ups
30 Wallballs 14/10lbs
25 Jumping Chest to Bar Pull Ups
30 Wallballs 14/10lbs
Option 2:
30 Wallballs 20/14lbs
25 Toes to Bar
30 Wallballs 20/14lbs
25 Pull Ups
30 Wallballs 20/14lbs
25 Chest to Bar Pull Ups
30 Wallballs 20/14lbs
Option 3:
30 Wallballs 30/20lbs
30 Toes to Bar
30 Wallballs 30/20lbs
30 Pull Ups
30 Wallballs 30/20lbs
30 Chest to Bar Pull Ups
30 Wallballs 30/20lbs
Timecap 18
Bodybuilding
3 Sets - alternierend
12-15 Face Pulls
10-12 Roll Ups
In Teams of 3- Waterfall
6 Rounds for Time
Cal Echo Bike
Farmers Carry
Weighted Box Step Overs
Option 1:
6 Rounds for Time
10/8 Cal Echo Bike
20m Farmers Carry 16/12kg
10 Weighted Box Step Overs 15/10kg
Option 2:
6 Rounds for Time
12/10 Cal Echo Bike
20m Farmers Carry 24/16kg
10 Weighted Box Step Overs 22.5/15kg
Option 3:
6 Rounds for Time
15/10 Cal Echo Bike
20m Farmers Carry 32/24kg
10 Weighted Box Step Overs 30/20kg
Timecap 22min
Für die Farmers Carries nehmt ihr 2 Kettlebells. Für die Box Step Overs eine Kurzhantel oder Kettlebell
5 Rounds for Time:
40 Double Unders
20 Burpees Over the Bar
10 Push Press
Rest 1min between rounds
Option 1:
5 Rounds for Time:
40 Penguin Jumps
15 Burpees Over the Bar
10 Push Press 20/15kg
Rest 1min between rounds
Option 2:
5 Rounds for Time:
30 Double Unders
15 Burpees Over the Bar
10 Push Press 40/30kg
Rest 1min between rounds
Option 3:
5 Rounds for Time:
40 Double Unders
20 Burpees Over the Bar
10 Push Press 60/40kg
Rest 1min between rounds
Timecap 21
Primer
Technik und Transitions Ring Muscle Up
Workout
EMOM24
Alternate Between
1.) Moderate cal row
2.) Push ups/Barren Dips/Ring Dips
3.) Moderate cal Ski/Echo Bike
4.) Ring Rows/Ring Pull Ups/Ring Muscle Ups
Wählt eine Version und eine Wiederholungsanzahl, die euch fordern aber dennoch über 6 Runden gut machbar ist.
For Time
20 Back Squats
20 Handstand Push Ups
1k run
20 Back Squats
20 Handstand Push Ups
1k run
20 Back Squats
20 Handstand Push Ups
1k run
20 Back Squats
20 Handstand Push Ups
Option 1:
20 Back Squats 35/25kg
20 Push Ups
1k run
20 Back Squats 35/25kg
20 Push Ups
1k run
20 Back Squats 35/25kg
20 Push Ups
1k run
20 Back Squats 35/25kg
20 Push Ups
Option 2:
20 Back Squats 45/30kg
15 Handstand Push Ups
1k run
20 Back Squats 45/30kg
15 Handstand Push Ups
1k run
20 Back Squats 45/30kg
15 Handstand Push Ups
1k run
20 Back Squats 45/30kg
15 Handstand Push Ups
Option 3:
20 Back Squats 60/40kg
20 Handstand Push Ups
1k run
20 Back Squats 60/40kg
20 Handstand Push Ups
1k run
20 Back Squats 60/40kg
20 Handstand Push Ups
1k run
20 Back Squats 60/40kg
20 Handstand Push Ups
TimeCap 35min
Endurance
1-2-3-4-4-3-2-1
Minuten Laufen mit 1:1 Pause