Workout
AMRAP20
Partner Relay Deadlift Ladder
Calories on a Machine
4 Deadlifts
Flow:
Partner/-in A X Cal + 4 Deadlifts
Partner/-in B X Cal + 4 Deadlifts
Gewicht erhöhen
etc.
Goal: 8+ Runden pro Person
Sobald eine Steigerung nicht mehr möglich ist, mit der oder der letzten Last weitermachen bis die 20 Minuten erreicht sind.
Chucky
9/7 Cal Echo Bike
4 Deadlifts
Start bei: 35kg/25kg
+5kg/+2.5kg jede Runde
Michael Myers
12/9 Cal Echo Bike
4 Deadlifts
Start bei: 60kg/40kg
+7.5kg/+5kg jede Runde
The Thing:
12/9 Cal Ski Erg
4 Deadlifts
Start bei 100kg/65kg
+10kg/+7.5kg jede Runde
Accessory
3 Sets
15 Situps
10 Lunge & Twist
Workout
Every 3:00 - 7 Sets
Double Unders
Handstand Pushups
Toes to Bar
KiBoTu:
5 Double Unders + 2 Zwischensprünge
10 Shoulder Press
10 Knee Raises
Rhythmische Sportgymnastik:
15 Double Unders
10 Piked Pushups
10 Knees to Elbow
Gymnastics Stamina:
50 Double Unders
15 Handstand Pushups
15 Toes to Bar
Accessory Optional
3 Sets:
12 Wide Ring Rows
0:20sec/Seite Side Plank
Workout A
In 15:00 work up to a heavy Set of 3 Pause Front Squats
Workout B
AMRAP16
Calories Row
Wall Balls
Burpees
Jessie:
12/9 Cal Row
9 Wall Balls 14lbs/10lbs
6 Burpees
Woody:
15/12 Cal Row
12 Wall Balls
9 Burpees
Workout
EMOM10
Gymnastics Skill
His Dark Materials:
5-7 unbroken Butterfly Pullups
The Chronicles of Narnia:
5-7 unbroken Butterfly Chest to Bar Pullups
The Lord of the Rings:
3-5 unbroken Ring Muscle Ups
Accessory
4 Sets for Quality
12 Half Kneeling Presses
12 Gorilla Rows
Workout
For Time:
50-40-30-20-10
Alt. Single Arm Dumbbell Snatches
Box Jumps (Step Down)
Push Ups
Mirinda:
50-40-30-20-10
10kg/7.5kg Dumbbell Snatches
Box Step Ups 20"/15" (3x20kg Bumper Plate)
25-20-15-10-5
Box Push Ups
Pepsi Light:
15kg/10kg Dumbbell Snatches
Box Jumps 20"/15" (3x20kg Bumper Plate)
Box Push Ups 24"/30"
Pepsi Max:
22.5kg/15kg Dumbbells
Box Jumps 24"/20"
Perfect Pushups
Cool Down
Streching
Workout
For Time
1000m Run
15 Squat Snatches
1000m Run
12 Squat Snatches
1000m Run
9 Squat Snatches
Master Chief:
40kg/30kg
55kg/37.5kg
70kg/45kg
Doom Slayer:
60kg/40kg
75kg/50kg
90kg/60kg
Accessory
Stretching