Workout
54 Wall Balls
27 Ball Facing Burpees
42 Wall Balls
21 Ball Facing Burpees
30 Wall Balls
15 Ball Facing Burpees
18 Wall Balls
9 Ball Facing Burpees
Wall Balls 3-4 Sets
Accessory
3-4 Sets:
20 Parallette Push Ups
10 Feet elevated Ring Rows
Workout
EMOM - Death by weight
1 Power Snatch until failure
into
1 Power Clean until failure
into
1 Deadlift until failure
Startgewichte:
Klasse M: 20kg/15kg + 2.5kg/1kg alle 2 Runden - ab Deadlifts +5/2.5kg pro Runde
Klasse A1: 30kg/20kg + 5kg/2.5kg alle 2 Runden - ab Deadlifts + 10kg/5kg pro Runde
Klasse A: 40kg/30kg + 5kg/2.5kg jede Runde - ab Deadlifts +10kg/5kg
Accessory Optional
3 Sets
15 Face Pulls
15 Situps
Workout
Teams of 2 - Switch anyhow:
Run 1000m
60 Overhead Squats
Run 1000m
40 Overhead Squats
Run 1000m
20 Overhead Squats
Varianten:
Saiyan:
Runde 1: 27.5kg/20kg
Runde 2: 35kg/25kg
Runde 3: 42.5g/30kg
Kaioken:
Runde 1: 40kg/30kg
Runde 2: 50kg/35kg
Runde 3: 60kg/40kg
Super Saiyan:
Runde 1: 50kg/35kg
Runde 2: 60kg/40kg
Runde 3: 70kg/47.5kg
Super Saiyan Blue:
Runde 1: 60kg/40kg
Runde 2: 80kg/52.5kg
Runde 3: 100kg/65kg
Cool Down
10 Pass Throughs
1:30min Pigeon + Lower Back Stretch
Workout
Every 2:00 - 10 Sets
Double unders
Pullups
Micra: 15 Double Unders + 5 Pullups
NSX: 21 Double Unders + 7 Pullups
350z: 27 Double Unders + 9 Pullups
GTR: 33 Double Unders + 11 Pullups
Accessory
3-4 Rounds
10 Incline Prone Row
10 Incline Bench Press
Workout
Teams of 2 - Switch anyhow:
For Time:
1000m Row
50 Push Press
1000m Row
40 Push Press
1000m Row
30 Push Press
1000m Row
20 Push Press
1000m Row
10 Push Press
Fliegengewicht: 35kg/25kg, 42.5kg/30kg, 50kg/35kg, 55kg/37.5kg, 62.5kg/42.5kg
Weltergewicht: 45kg/32.5kg, 52.5kg/37.5kg, 60kg/42.5kg, 67.5kg/47.5kg, 75kg/52.5kg
Superschwergewicht: 60kg/40kg, 70kg/47.5kg. 80kg/55kg, 90kg/60kg, 100kg/67.5kg
Accessory
3x10 Renegade Row alternierend mit
3x15 Weighted Situps
Workout
For Time:
50 Alternating Dumbbell Snatches, 22.5/15 kg
25 Toes-to-bars
40 Alternating Dumbbell Snatches, 22.5/15 kg
20 Toes-to-bars
30 Alternating Dumbbell Snatches, 22.5/15 kg
15 Toes-to-bars
20 Alternating Dumbbell Snatches, 22.5/15 kg
10 Toes-to-bars
10 Alternating Dumbbell Snatches, 22.5/15 kg
5 Toes-to-bars
Option: Knees to Elbow/Knee Raises
Accessory
4 rounds for quality of:
12 Lateral Raises, pick load
10 Ring Face Pulls
Star Plank, 1 min
Strength
In 15:00
Hocharbeiten auf 5RM Back Squat
2 Back Off Sets @ 85-90%
Workout
Teams of 2 - Switch anyhow
50-40-30-20-10
Deadlifts
20-20-20-20-20
Dumbbell Push Press
Deadlifts
50x60kg/40kg
40x70kg/47.5kg
30x80kg/55kg
20x90kg/60kg
10x100kg/65kg
Dumbbell Push Press
2x22.5kg/2x15kg
Power
Relay - 5 Sets
5 Depth Box Jumps
Strength
In 20:00: Work up to a heavy Set of 5 Back Squats
+ 2x5 @ 90%
Endurance & Stamina
Teams of 2 - Relay - 8 Rounds each
12 Cal Row
9 Kettlebell Swings
6 Burpees over Rower
Cool Down
1:30min Pec Stretch/Side
1:30min Pigeon + Lower Back Stretch