Workout Primer:
Bench Press
In 20 minutes: Work up to a moderate set of 5
3x5 mit 90% des Gewichtes
Workout
10-8-6-4-2
Strict Pull Ups
Ring Dips
Option 1:
10-8-6-4-2
Strict supported Pull Ups
Perfect Push Ups
Option 2:
10-8-6-4-2
Strict Pull Ups
Ring Dips
Option 3:
10-8-6-4-2
Weighted Strict Pull Ups
Weighted Ring Dips
Timecap 7min
Nancy
5 Rounds for time
400m run
15 Overhead Squats 42.5/30kg
Timecap 16 min
Körperpflege:
3-4 Rounds
8-10 Dumbbell Rows
30-60 sec Couch Stretch
In Teams of three
Waterfall- 6 Rounds for time
Calories Echo Bike
Burpee Box Jumps
Clean and Jerk
Option 1:
Waterfall- 6 Rounds for time
9/7 Calories Echo Bike
9 Burpee Box Jumps 24/20"
3 Clean and Jerk 50/35kg
Option 2:
Waterfall- 6 Rounds for time
12/9 Calories Echo Bike
12 Burpee Box Jumps 24/20"
3 Clean and Jerk 70/47.5kg
Option 3:
Waterfall- 6 Rounds for time
15/12 Calories Echo Bike
12 Burpee Box Jumps 24/20"
3 Clean and Jerk 80/55kg
Timecap 20 min
For Time
150 Double Unders
100 Air Squats
50 Pull Ups
rest 5 minutes
5 Rounds for time
30 Double Unders
20 Air Squats
10 Pull Ups
Option 1:
For Time
120 Penguin Jumps
80 Air Squats
40 Jumping Pull Ups
rest 5 minutes
5 Rounds for time
24 Penguin Jumps
16 Air Squats
8 Jumping Pull Ups
Option 2:
For Time
120 Double Unders
80 Air Squats
40 Pull Ups
rest 5 minutes
5 Rounds for time
24 Double Unders
16 Air Squats
8 Pull Ups
Option 3:
For Time
150 Double Unders
100 Air Squats
50 Pull Ups
rest 5 minutes
5 Rounds for time
30 Double Unders
20 Air Squats
10 Pull Ups
Workout Primer
Deadlift: Work up to a moderate Set of three
Workout
24/20 cal Row
10-8-6-4-2 Deadlifts 135/90kg
Option 1:
20/16 cal Row
10-8-6-4-2 Deadlifts 80/55kg
Option 2:
20/16 cal Row
10-8-6-4-2 Deadlifts 120/80kg
Option 3:
24/20 cal Row
10-8-6-4-2 Deadlifts 135/90kg
Körperpflege:
3 Runden
10 Rolls Ups
1:00 min Vorbeuge
3 Rounds for time
Run 1 k
20 Toes to Bar
20 Handstand Push Ups
Option 1:
3 Rounds for time
Run 1 k
15 Knee Raises
15 L-seated dumbbell presses
Option 2:
3 Rounds for time
Run 1 k
15 Toes to Bar
15 Handstand Push Ups
Option 3:
3 Rounds for time
Run 1 k
20 Toes to Bar
20 Handstand Push Ups
TimeCap 30min