KW 5
MONTAG: 18:00 – 19:30 UHR:
20 MIN FULL BODY MOBILITY
EVERY 3 MIN X 4
12 SIT UP
15 CYCLIST AIR SQUAT
15 CAL BIKE/ ROW
EVERY 2:30 X 4
10,8,8,8 BACK SQUAT
3 SETS
6/6 SUITCASE DB CURTSY SQUAT
12 ALT. DB SUITCASE WALKING LUNGE
20 SEC SUITCASE HALF PULSES SQUAT
21-18-15-12
CAL ROW
DB REVERSE LUNGE
PLATE GROUND TO OVERHEAD
DIENSTAG: 19:00 – 20:00 UHR:
HYROX
MITTWOCH: 18:30 – 19:30 UHR:
2 ROUNDS EMPTY BAR/ PVC
5 STRICT PRESS
5 PUSH PRESS
5 PUSH JERK
3 SUPERSETS
10 STRICT PRESS
80 M SINGLE ARM KB BOTTOM UP WALK
EVERY 2 MIN X 5
14 ALT. KB GLUTE BRIDGE FLOOR PRESS
2 SUPERSETS
6-8 DEFICIT PUSH UP
10 DB UPRIGHT ROW
5 ROUNDS
2 MIN ON – 1 MIN OFF
45 SEC SKI (MAX CAL)
8 SUMO DEADLIFT HIGH PULL
MAX DU IN REMAINING TIME
DONNERSTAG: 17:30- 18:30 UHR
HYROX
FREITAG: 17:30 – 18:30 UHR
EVERY 2 MIN X 5
1 POWER CLEAN + 1 HANG SQUAT CLEAN + 1 SPLIT JERK
EVERY 3 MIN X 4
10 DUAL KB SUMO DEADLIFT
3 ROUNDS
45 SEC GOBLET WALL SIT
16 STEPS DB HAMSTRING WALK
15-12-9
SUMO DEADLIFT
ANCHORED SIT UP
2 MIN REST
SAMSTAG: 11:00 – 12:00 UHR
HYROX
SONNTAG: 11:00 – 12:00 UHR
IN TEAMS OF TWO
EACH PART AS FAST AS POSSIBLE
FROM 0-5 MIN:
30 POWER SNATCH
FROM 6-10 MIN:
1000 M ROW
FROM 11-15 MIN:
30 CLEAN AND JERK
FROM 15-20 MIN:
80 CAL BIKE
FROM 21-25 MIN:
30 FRONT SQUAT
FROM 26-30 MIN:
1000 M SKI
FROM 31-35 MIN:
30 PUSH PRESS