Workout
Every 3:00 - 5 Sets
250m Row
25 Thrusters 20kg/15kg
Mild:
200m Row
20 Thrusters 15kg/10kg
European Spicy:
225 Row
20 Thrusters 20kg/15kg
Spicy:
250m Row
25 Thrusters 20kg/15kg
60-90 Sekunden Pause
Accessory
10-8-6-4
Shoulder Press
Strict Pullups
Mit sinkenden Wiederholungszahlen steigen die Lasten.
Workout
For Time:
10 Deadlifts
10 Push Ups
10 Deadlifts
12 Push Ups
10 Deadlifts
14 Push Ups
10 Deadlifts
16 Push Ups
10 Deadlifts
18 Push Ups
10 Deadlifts
20 Push Ups
10 Deadlifts
Weißer Gürtel:
Push Ups: 3-6-9-12-15-18 (63 Total)
Deadlifts: 60kg/40kg-67.5kg/45kg-75kg/50kg-82.5kg-55kg-90kg-60kg-97.5kg/65kg-105kg/70kg
Blauer Gürtel:
Push Ups: 10-12-14-16-18-20 (90 Total)
Deadlifts: 70kg/47.5kg-80kg/55kg-90kg/60kg-100kg-65kg-110kg-72.5kg-120kg/80kg-130kg/85kg
COBRA KAI:
Push Ups: 15-16-17-18-19-20
Deadlifts: 100kg/65kg-110kg-72.5kg-120kg/80kg-130kg/85kg/140kg/92.5kg-150kg/100kg-160kg/105kg
Accessory
3 Sets:
20 Russian Twists
15 Situps
10 Ring Rows
Workout
4 Rounds for Time:
1000m Run
25m Handstandwalk
Option:
4 Rounds for Time:
1000m Run
75m Double Kettlebell Overhead Carry
Accessory
Stretching
Workout
Every 4:00 - 6 Sets
15 Cal Echo Bike
12 Pullups
9 Hang Squat Cleans
Cookies & Cream:
15/12 Cal Echo Bike
12 Pullups
9 Hang Squat Cleans 60kg/40kg
Classic Vanilla:
12/10 Cal Echo Bike
9 Pullups
9 Hang Squat Cleans 50kg/35kg
Frozen Yoghurt:
10/8 Cal Echo Bike
10 Jumping Pullups
6 Hang Squat Cleans 40kg/30kg
Accessory
Cool Down
Workout
EMOM20
3 Hang Power Snatches
15 Minuten hocharbeiten. 5 Minuten Back Off Sets
Accessory
5x3 Snatch Lift Off + Snatch Grip Deadlift
5x10 Abmat Situps
Workout
AMRAP20
10 Toes to Bar
10 Back Stepping Dumbbell Lunges 22.5kg
10 Single Arm Dumbbell Push Press Links
10 Back Stepping Dumbbell Lunges 22.5kg
10 Single Arm Dumbbell Push Press Rechts
7+ Rounds
Option:
Dumbbell 15kg/10kg
Knees to Elbow
Accessory
4 Sets for Quality
10 Kossacks Squats
10 Three Point Row Pro Arm
10 Floor Press Pro Arm
Warmup
3 Rounds
15 Kettlebell Swings
10 Goblet Squats
5 Burpees
Speed & Power
3RM Power Clean
Conditioning
Teams of 2 - 16 Rounds for Time:
12 Kettlebell Swings 24-32kg
8 Burpee Box Jump Overs
Cool down/Accessory
3 Sets
15 Abmat Situps
10 Ring Rows