KW 5
MONTAG: 18:00 – 19:30 UHR:
10 MIN MOBILITY
FIND YOUR 3 RM BACK SQUAT IN 15 MIN
EVERY 2 MIN X 4
6,6,4,2 STIFF LEGGED DEADLIFT
3 SUPERSETS
30 SEC KB ROTATION
10/10 STRAIGHT LEG BOX LIFT
3 MIN ON – 2 MIN OFF X 3
5 SHOULDER TO OVERHEAD
10 DEADLIFT
MAX CAL ROW
DIENSTAG: 18:00 – 19:00 UHR:
HYROX
MITTWOCH: 18:30 – 19:30 UHR:
SKILL: TTB
2 ROUNDS
10 ALT. KIPPING TTB
20 M DOUBLE KB OVERHEAD CARRY
10 LYING TTB
50 TTB FOR QUALITY
3 SEPERSETS
16 KB GORILLA ROW
8,6,6, BARBELL PUSH PRESS
21-15-9-15-21
AIR SQUAT
V UPS
PUSH UP
DONNERSTAG: 17:30- 18:30 UHR
HYROX
FREITAG: 17:30 – 18:30 UHR
SKILL: CLEAN AND JERK
FIND YOUR 3 RM (POWER CLEAN + SPLIT JERK) IN 15 MIN
3 SUPERSETS
8 DB INCLINE BENCH PRESS
8-12 INVERTED ROW (BARBELL)
60 SEC REST
WITH A PARTNER – YOU GO,I GO OR 1:1 WORK/ REST
3 SETS
10 POWER CLEAN (40-50%)
2 SETS
8 SQUAT CLEAN
1 SET
6 HANG CLEAN
ACCUMULATE 5 MIN PLANK HOLD
SAMSTAG: 10:00 – 11:00 UHR
FUNCTIONAL TRAINING
SAMSTAG: 11:00 – 12:00 UHR
HYROX
SONNTAG: 11:00 – 12:30 UHR
IN TEAMS OF 2 – SPLIT ANYHOW
2000 M ROW
100 TTB
60 DEADLIFT (100/70 KG)
EVERY 5 MIN COMPLETE:
5 SYNCHRO SIT UP
10 SYNCHRO PLANK SHOULDER TAP
15 SYNCHRO AIR SQUAT