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    HOME - GYM WORKOUT DES TAGES #50

    Teil 1: Hüft Kraft

    A. WarmUp
    Für 15 Min.
    Posterior Hip Stretch x15/Side
    Crossbody Deadlift x10/Side
    alt. Side Lunges x20

    B. Strength
    5 Sets
    :20 Isometric Towel Romanian Deadlift
    AMRAP Sideboard Curls
    2´Rest

    Teil 2: Metcon #50

    MIT Equipment

    40 sec on / 20 sec off for Max Reps @tough pace
    1. Jump Squats
    2. HSPU/ Pike Push Ups
    3. Max Shuttle Runs (10 m segments)
    4. SA Alternating Devil Presses 22,5/15

    X 4


    OHNE Equipment

    40 sec on / 20 sec off for Max Reps @tough pace (ohne Equipment)
    1. Jump Squats
    2. HSPU/ Pike Push Ups
    3. Max Shuttle Runs (10 m segments)
    4. Plank Tap Jumps

    X 4

    Sahnehäubchen:
    Trage eine 14LB (Frauen) oder 20LB (Herren) Gewichtsweste.

    HOME - GYM WORKOUT DES TAGES #49

    Teil 1: Beinkraft

    A. WarmUp
    “27 Squats”

    B. Single Leg Strength
    5 Sets
    High Box Stepups x5/Side
    Cross Box Stepovers x20
    2´Rest

    C. Anti Rotational Strength
    3 Sets
    Bear Crawl Lifts x10-20

    Teil 2: Metcon #49

    MIT Equipment

    12 Sets
    Broken AMRAP 1min on / 30sec off

    35 DoubleUnders
    5 Burpees
    7 DB/KB Shoulder to Overhead 22,5/15kg
    *Immer da weitermachen wo man aufgehört hat.

     

    OHNE Equipment

    12 Sets
    Broken AMRAP 1min on / 30sec off

    35 Double Unders // 20 Poggo Jumps
    5 Burpees
    7 AirSquats
    *Immer da weitermachen wo man aufgehört hat.

    HOME - GYM WORKOUT DES TAGES #48

    Teil 1: ToeToBar

    A. WarmUp
    Für 10 Minuten
    5x Jefferson Curls
    20x Overhead Swing Lunges
    1´ alt. Pike Leg Lifts

    B. Strength
    3 Sets
    1´ ToeToBar Floor Drill
    :30 Rest
    1´ Pike Leglifts
    2´ Rest

     

    Teil 2: Metcon #48

    MIT Equipment

    6 Rounds for Time
    400m Run / 500m Row / 30cal Ski / 30cal AssBike / 1k BikeErg
    7 Double DB Power Cleans 22,5/15

     

    MIT Equipment

    6 Rounds for Time 
    400m Run
    14 Object Ground to Overhead

    HOME - GYM WORKOUT DES TAGES #47

    Teil 1: Movement Capacity Work

    A. EMOM 30′
    :40 on / :20 off
    1. Bear Crawl
    2. Squat Jumps
    3. Planke Matrix
    4. Lunge Matrix
    5. Alt. Planke to Bridge Rotations

    Teil 2: Metcon #47

    MIT Equipment

    AMRAP 9′
    2-4-6-8-10-…
    Devil Presses 22,5 /15
    Alt. Double DB Step Ups

     

    OHNE Equipment

    AMRAP 9′
    2-4-6-8-10-…
    Burpees
    Alt. Step Ups

    Sahnehäubchen:
    Trage eine 14LB (Frauen) oder 20LB (Herren) Gewichtsweste.
    ODER nutze einen Rucksack mit Zusatzgewicht

    HOME - GYM WORKOUT DES TAGES #46

    Teil 1: Sprunggelenks-Beweglichkeit

    A. WarmUp
    2-4 Sets
    Downward Dog Hold :90
    Toeraises x30-50

    B. Movement Work
    4-6 Sets
    Ankle Reach Matrix x5/Side
    Posterior Reach with Knee Target x6-8/Side
    Static Deep Lunge x5/Side

    Teil 2: Metcon #46

    MIT Equipment

    AMRAP 15′
    35 Double Unders
    12 1arm DB/KB Hang Clean & Jerk
    9 HSPU / Pike Push Ups

     

    OHNE Equipment

    AMRAP 15′
    40 Poggo Jumps
    21 Sit Ups
    9 HSPU/ Pike Push Ups

    HOME - GYM WORKOUT DES TAGES #45

    Teil 1: Press Handstand

    A. WarmUp
    10 Minuten
    Trap 3 Raise x8-12/Side
    Press Lean :20 Sec.
    Jefferson Curls x5

    B. Strength Work
    Negative Wallfacing Press Handstand
    Acc. 10-15 Reps

    C. Accessory
    3 Sets
    Press on Box AMRAP
    1´ Rest

    Teil 2: Metcon #45

    Half Loredo

    3 Rounds for Time
    24 Air Squats
    24 Push Ups
    24 Lunges
    400m Run

    Sahnehäubchen:
    Trage eine 14LB (Frauen) oder 20LB (Herren) Gewichtsweste.

    HOME - GYM WORKOUT DES TAGES #44

    Teil 1: Pistol Progression

    A. WarmUp
    2 Sets
    Pistol Hold :40 per Side

    B. Positional Work
    3 Sets
    Deck Squats x14
    alt. (slowmotion) Pistols to Box x10

    C. Strength Work
    3 Sets
    Weighted Pistols March x10

    Teil 2: Metcon #44

    MIT Equipment

    AMRAP 8′
    2-4-6-8-10
    Burpees over DB
    Double KB/DB Front Rack Step Ups*

    – Rest 3 min –
    x2

    *auf eine Box, Couch, Kiste, Bierkiste, Mauer etc.

     

    OHNE Equipment

    AMRAP 8′
    2-4-6-8-10
    Burpees over Object
    Object Step Ups**

    – Rest 3 min –
    x2

    **Gefüllter Rücksack, Einkaufstaschen, Wasserkisten, etc.

    HOME - GYM WORKOUT DES TAGES #43

    Teil 1: Handstand Walk

    A. WarmUp
    10-8-6-4-2
    Wrist Stretch/Side
    Gymnastic Swim

    B. Wallfacing Shouldertouches
    5 Sets
    Max Reps :20 on / :40 off

    C. Handstand Walk
    5-10-15-20-25-30m
    Unbroken Sets as fast as Possible

    Beginner: Akkumuliere 100x Handstand Steps

    Teil 2: Metcon #43

    MIT Equipment

    A.Every 2 min x 6
    8 Double DB/KB Hang Power Snatches
    12 (alt) Pistol Squats / 14 (alt) Goblet Lunges

    OHNE Equipment

    A. Every 2 min x 6
    12 Object Ground to Shoulder
    12 (alt) Pistol Squats / 14 (alt) Object Goblet Lunges

    B. 6-8 Sets
    20 Hollow Rocks
    20 Arch Raises
    – Rest :30 –

    HOME - GYM WORKOUT DES TAGES #42

    Teil 1: Squat-Mobility

    A. AMRAP 20′
    3 Way Ankle Wall Reaches 5/5/5
    Rotational Lunges x20
    Wall Squat x10
    Posterior Hip Stretch x15/Side

    B. 1Arm Overhead Squat
    Work up to a 5RM/Side

    Teil 2: Metcon #42

    Run / Row / Bike / Ski

    4 Sets 
    3 min @moderate pace
    2 min @moderate/tough pace
    1 min@tough pace
    – 1 min recovery –

    HOME - GYM WORKOUT DES TAGES #41

    Teil 1: Oberkörper-Kraft

    A. WarmUp
    EMOM 10′
    1. Hindu Pushups x5
    2. YTW-Raises x5/each

    B. Absolut Strength
    Deficit Strict Handstand Pushup to a 3RM
    +
    5 Sets of 3 @80%

    C. AMRAP 5
    Strict Pullups

    Teil 2: Metcon #41

    MIT Equipment

    A. AMRAP 12′
    8 Kipping HSPU
    12 Double DB/KB Front Squats 22,5/15
    36 Double Unders

     

    OHNE Equipment

    A. AMRAP 12′
    8 Kipping HSPU/ Pike Push Ups
    16 Air Squats
    20 Poggo Jumps over Object

     

    B. 3 Sets
    20 Tuck Ups
    20 Side Plank Raises / Side

    HOME - GYM WORKOUT DES TAGES #40

    Teil 1: Beinkraft

    A. WarmUp
    EMOM 10′
    1. Cossack Squats with Sit x10
    2. Turkish Get Up Hip Extensions x5/Side

    B. Absolute Strength
    Work up to a 3RM Def. Shrimp Squat
    +
    5 Sets of 3x @80%

    Teil 2: Metcon #40

    MIT EQUIPMENT

    AMRAP 15′
    3-6-9-12-15
    American Swings
    Reverse Burpees

     

    OHNE EQUIPMENT

    AMRAP 15′
    3-6-9-12-15
    Arch Rocks
    Reverse Burpees

    HOME - GYM WORKOUT DES TAGES #39

    Teil 1: Breathing Work

    A. Positional Breathing
    10-1 on each
    laying Wall Squat / Hands & Knees / Squat / Plank

    B. Breathing Conditioning
    6-8 Sets
    1´ Run @mod/hard pace
    15 Breaths in Plank

    Teil 2: Metcon #39

    MIT Equipment

    1′ on / 1′ off
    8 (alt) 1-arm Devil Press
    Max Cal on Erg in the remaining time
    *Continue until you reached 150 Cal

     

    OHNE Equipment

    1′ on / 1′ off
    15 HR Push Ups
    Max Shuttle Runs in the remaining time (in 10 m Segmenten)
    *Continue until you reached 200 total shuttle runs

    HOME - GYM WORKOUT DES TAGES #38

    Teil 1: Hüft Stabilität

    A. WarmUp
    15′ Walking Lunges with Stick – 20m each

    B. Hip Strength
    4-6 Sets
    Single Leg KB Deadlifts x8-12/Side
    Dragon Lunge x10/Side

    Teil 2: Metcon #38

    MIT Equipment

    16 Rounds for Time
    15 Double Unders
    5 SA KB Swings
    5 SA KB Front Squats
    5 SA KB Shoulder to Overhead
    *Switch arm every round

     

    OHNE Equipment

    16 Rounds for Time
    30 Mountain Climber
    10 Arch Rocks
    5 Odd Object Squats
    5 Handstand Pushups / Pike Pushups

    HOME - GYM WORKOUT DES TAGES #37

    Teil 1: Oberkörper Ballerei

    A. WarmUp
    2 Sets
    15x Standing T-Spine Extensions + 10x Arch Ups
    +
    2 Sets
    DB Press Matrix x5

    B. Gymnastic Strength
    3 Sets
    2x Wallwalks
    4x Planche Slides
    2x Wallwalks
    8x Planche Leans
    2x Wallwalks
    12x DB Hollow Raises

     

    Teil 2: Metcon #37

    Every 4′ Min x 6 Sets @tough Pace

    200m Run
    15 Burpees

    Fokus: jede Runde Allout gehen
    Ziel: identische Split Zeiten

    HOME - GYM WORKOUT DES TAGES #36

    Teil 1: Beinkraft Ballerei

    A. WarmUp
    EMOM 8′
    1. Side Lunge + Side&Back Lunges
    2. Glute-Bridge Walkouts

    B. Beinkraft
    4-6 Sets
    :20 Isometric Cyclist Squat (Towell)
    :40 Max Reps Air Squats Tempo 50×1

    C. Accessory
    2-4 Sets
    20x Squat Calve-Raises
    30x Toe-Raises

    Teil 2: Metcon #36

    MIT Equipment

    10 Sets for max Reps
    1′ Wall Sit
    1′ max Rep 1-arm DB/KB Hang Clean&Jerk (alt)

     

    OHNE Equipment:

    10 Sets for max Reps
    1′ Wall Sit
    1′ max Rep Inchworm + 2 Pushups

    HOME - GYM WORKOUT DES TAGES #35

    Teil 1: Snatch Work

    A. WarmUp
    2 Sets each
    Shoulder Rotations x10
    Shoulder Shrugs x10
    Strict Musclesnatch x5

    B. Overhead Squat Technik
    2 Sets each
    Slow down – fast up x5
    3 Sec. Pause x5
    1 1/4 Reps x5

    C. Sott Press
    5 Sets to a heavy Weight

    Teil 2: Metcon #35

    MIT Equipment

    For Time
    12-11-…-2-1 Devil Presses 22,5/15kg
    1-2-…-11-12 DB Front Squats 22,5/15kg

     

    OHNE Equipment:

    For Time
    15-14-…-2-1 Burpee Broad Jumps
    1-2-…-14-15 Odd Object Squats

    HOME - GYM WORKOUT DES TAGES #34

    Teil 1: Oberkörper-Kraft

    A. WarmUp
    AMRAP 10′
    Scapular Pushups from Elbow x10
    Reverse Planke Pushups x10
    Side Lunge to SA Press x10/Side

    B. Pushup Kraft
    4-6 Sets
    :20 Plyo Pushups
    :20 alt. uneven Pushups
    AMRAP 1´Plate Row
    2´Rest

    C. Health
    3′ unbroken Bearcrawl

    Teil 2: Metcon #34

    MIT Equipment

    For Time

    500m Row / 500m Ski / 1k Bike / 30 bzw. 25 Cal AssaultBike
    30 DB/KB Snatches (alt) 22,5/15kg
    500m Row / 500m Ski / 1k Bike / 30 bzw. 25 Cal AssaultBike
    30 DB/KB Hang Cluster (alt) 22,5/15kg

    – Rest 5′ –
    x 2

     

    OHNE Equipment:

    For Time

    400m Run
    30 HSPU/ Pike Push Ups
    400m Run
    30 Step Ups (alt)

    – Rest 5′ –
    x 2

    HOME - GYM WORKOUT DES TAGES #33

    Teil 1: Hüft-Mobility

    A. WarmUp
    5 Sets
    Box Adductor Stretch x15/Side
    Kneeling “Kicks” x8/Side
    Side Lunge x5/Side

    B. Hip Strength
    2-4 Sets per Side
    Copenhagen Planke :30-:40
    Cossack Squats x6-8
    1´Rest, switch Sides

    Teil 2: Metcon #33

    AMRAP 25′

    60 Double Unders
    30 Hand-Release Push Ups
    30 Lunges (alt)

    Sahnehäubchen:
    Trage eine 14LB (Frauen) oder 20LB (Herren) Gewichtsweste.

    HOME - GYM WORKOUT DES TAGES #32

    Teil 1: Handstand Pushup

    A. WarmUp
    2-3 Sets
    Hollow to Arch Roll x6 + DB Press Matrix

    B. HSPU Technik
    4-6 Sets
    B1. Gatherings x4-8
    B2. Kipping to Wallfacing HSPU x1.1.1

    C. Strength
    3 Sets
    AMRAP Deadstop Pike Pushups
    directly into…
    1´ Max Reps PVC Press
    2´Rest

    Teil 2: Metcon #32

    MIT EQUIPMENT

    10 Rounds for Time
    4 Renegade Rows 22,5/15kg
    4 Devil Presses

     

    OHNE EQUIPMENT

    10 Rounds for Time
    30 Mountain Climber
    10 Burpees

    HOME - GYM WORKOUT DES TAGES #31

    Teil 1: Sprint Session

    A. Lauf ABC
    15m pro Variante

    B. Sprints
    9x30m, 2´ Rest
    1. Fallstart
    2. Tripod Start
    3. Fliegend

    C. Accessory
    EMOM 8′
    1. alt. Deficit Reverse Lunges T50x1
    2. Glute-Bridge Hold :45

    Teil 2: Metcon #31

    MIT EQUIPMENT

    For Time

    6 Sets
    500m Row / 1k Bike Erg / 500m Ski Erg
    15 Double DB/KB Front Squats 22,5/15kg
    Rest 1′

     

    OHNE EQUIPMENT

    For Time

    6 Sets
    400m Run
    25 Jump Squats
    Rest 1′

    HOME - GYM WORKOUT DES TAGES #30

    Teil 1: Oberkörper-Kraft

    A. WarmUp 
    AMRAP 8′
    10x Scapular Pushups from Elbows
    10x Planke to Bridge
    :30 Reverse Planke

    B. Strength
    x4-6 Sets
    B1. Neg. 1-Arm Pushups x1.1.1
    B2. Australien Pullups AMRAP (-1)

    C. Health
    2 Sets
    Shoulder Ext. Rotations x12-15/Side
    Powell-Raises x12-15/Side

    Teil 2: Metcon #30

    MIT Equipment

    AMRAP 8′
    8 1-Arm DB/KB Hang Clean and Jerk Rechts
    8 1-Arm DB/KB Frontrack Lunges (alt) Rechts
    8 1-Arm DB/KB Hang Clean and Jerk Links
    8 1-Arm DB/KB Frontrack Lunges (alt) Links

    -Rest 3 min –
    x 2

     

    OHNE Equipment

    AMRAP 8′
    2 Wall Walks
    16 (alt) Prisoner Step Ups

    -Rest 3 min –
    x 2

    HOME - GYM WORKOUT DES TAGES #29

    Teil 1: Bridge Mobility

    A. WarmUp
    Standing T-Spine Extension x50
    +
    Wrist Stretch x10/2

    B. Bridge Work
    3-5 Sets
    High Bridge Pushups x4-6
    Backward Roll to Floor x4-6

    C. Accessory
    Acc. 5 Min. Dead Bug

    Teil 2: Metcon #29

    For Time
    150 Burpees

    *Every 3 min:
    200m Run / 250m Row / 500m BikeErg / 15cal Assault Bike / 15cal Ski Erg

    HOME - GYM WORKOUT DES TAGES #28

    Teil 1: Pistol-Squat

    A. WarmUp
    2 Sets
    Hip Rotations x20
    +
    “27 Squats”

    B. Pistol Progression
    3-5 Sets
    Deck Squat to Pistols x5/Side
    Single-Leg Hip Thrusts x12-15, Tempo 31×1

    C. Accessory
    2-3 Sets
    Wall seated Hip Flexor Leg-Lifts x3/Side

    Teil 2: Metcon #28

    MIT Equipment

    10 Rounds For Time
    10 Double DB/KB Shoulder To Overhead 2×22,5kg
    10 Tuck Ups
    35 Double Unders

     

    OHNE Equipment

    10 Rounds For Time
    10 Handstand Push Up / 10 Pike Push Up
    10 Tuck Ups
    10 Knee Tuck Jumps

    HOME - GYM WORKOUT DES TAGES #27

    Teil 1: Toe-To-Bar

    A. Positional Work
    3-5 Sets
    A1. Overhead Swing Lunges x20
    A2. Jefferson Curls x6-8
    A3. Kip Swings oder Hollow to Arch Rolls x10
    A4. Pike Leg Lifts max Reps

    B. Capacity Work
    3-5 Sets
    400m Run
    1´Min. max Reps Leg Lifts to KB (oder TTB)
    1´Min. Rest

    C. Strength
    3-5 Sets
    max Floor L-Sit
    1´Min. Rest

    Teil 2: Metcon #27

    AMRAP 20′

    15 Hand-Release Push Ups
    +
    10 x Complex:
    2 Lunges (alt)
    4 Air squats

    Sahnehäubchen:
    Trage eine 14LB (Frauen) oder 20LB (Herren) Gewichtsweste.

    HOME - GYM WORKOUT DES TAGES #26

    Teil 1: Beinkraft

    A. WarmUp
    Stick Lunge Matrix
    x5 each (Clean Grip, Snatch Grip, Closegrip)

    B. Strength/Structural Balance
    5 Sets
    B1. Single-Leg & Single-Arm Staggerstance Overhead Squat x6-8/Side
    B2. Harop Curls x5

    C. AMRAP 10′
    Walking Lunges
    20m Forward
    20m Backward
    20m Sideward (10m per Side)

    Teil 2: Metcon #26

    Run / Bike/ Row / Ski

    A. Warm Up
    5 min @ easy pace

    B. 4 Sets
    2 minutes @ moderate pace
    2 minutes @ easy/moderate pace
    2 minutes @ fast pace
    2 minutes @ easy pace

    C. Cool Down
    5 min @ easy pace

    HOME - GYM WORKOUT DES TAGES #25

    Teil 1: Planche Pushup Kraft

    A. Scapular Work
    AMRAP 10′
    10x Scapular Pushups
    10x Scapular Ring Rows
    10x Plate Wall Straight-Arm Raises

    B. Planche Pushups
    5 Sets
    Tucked Planche Slides x4-8
    1´Rest
    +
    5 Sets
    Max. Lean Forward Pushups
    1´Rest

    C. Shoulder Health 
    2-4 Sets
    Wall Shoulder CARs x3/Side
    Dumbbell External Rotations x12/Side

    Teil 2: Metcon #25

    MIT Equipment

    AMRAP 8′
    16 DB/KB Snatches (alternierend) 22,5 / 15kg
    8 DB/KB Facing Burpees

    – Rest 3 min –
    x 2

     

    OHNE Equipment

    AMRAP 8′
    2 Wall Walks
    8 Burpees

    – Rest 3 min –
    x 2

    HOME - GYM WORKOUT DES TAGES #24

    Teil 1: Überkopf Mobilität

    A. WarmUp
    3´Min. Child Pose
    +
    3 Sets
    Door Pec Stretch x15/Side
    Lat Reach Rotations x15/Side
    Overhead Swing Lunges 20m

    B. Overhead Endrange Strength
    5 Sets
    Tucked Wallfacing Handstand x10 + :20 Sec
    Trap 3 Handstand Raises x6-12
    2´ Min. Rest

    Teil 2: Metcon #24

    MIT Equipment
    :90 sec on / :30 sec off x 8

    15 Double DB/ KB Front Squats 22,5/15kg
    Max Rep Double Unders

    *wenn nur eine DB oder KB : switch arm every round

     

    OHNE Equipment:

    :90 sec on / :30 sec off x 8

    30 Air Squats
    Max Rep Mountain Climbers

    HOME - GYM WORKOUT DES TAGES #23

    Teil 1: Beinkraft

    A. WarmUp
    Single-Leg Balance to Lunge
    Froward – Side – Side/Back
    x5 each Side

    B. Leg Strength
    Shrimp Squat x10 alternierend
    High Jumping Squats x10

    C. Sprints
    5 Sets of 30m @80-85-90-95-100%
    2´Rest

    Teil 2: Metcon #23

    AMRAP 30
    500m Row / 1k Bike / 400m Run
    20 Burpees
    20 Prisoner Lunges (alternierend)

    Sahnehäubchen:
    Trage eine 14LB (Frauen) oder 20LB (Herren) Gewichtsweste.

    HOME - GYM WORKOUT DES TAGES #22

    Teil 1: Oberkörper Zugkraft

    A. WarmUp
    YTWL Raises
    +
    IRO Contract/Release Stretch

    B. Pulling Strength
    AMRAP 10′
    “Zombie Slides” with high Quality

    C. Accessory
    2-4 Sets
    Single-Arm Row T2020 10-15/Side
    Reverse Panke :45 Sec

    Teil 2: Metcon #22

    “Das Wallwalk Massaker”

    For Time
    50 Wall Walks
    *Every Wall Walk starts with 2 Push Ups

    HOME - GYM WORKOUT DES TAGES #21

    Teil 1: Isometrische Übungen für die Beine

    A. WarmUp
    AMRAP 10′
    15m Inch Worms
    10x alt. Cossack Squat
    15m Broad Jumps
    20x Plank Shoulder touches

    B. Isometric Strength
    4-6 Sets
    :20 Isometric Towel Deadlift
    max Single Leg Wallsit/Side
    2´ Rest

    C. Accessory/Tempo Work
    Staggerstance Air Squats x8-12/Side Tempo 51×1
    Slideboard Hamstring Curls x6-10

    Teil 2: Metcon #21

    10 Sets for Max Reps

    1. AMRAP 1′: 5 HR Push Ups + 5 Jump Squats
    2. 1′ Wall Sit

     

    Sahnehäubchen:
    Trage eine 14LB (Frauen) oder 20LB (Herren) Gewichtsweste.

    HOME - GYM WORKOUT DES TAGES #20

    Teil 1: Wirbelsäulen Mobilität

    A. WarmUp
    Cat & Cow Separation 10´Min.

    B. Spinal Strength
    3-5 Sets
    Jefferson Curls x5
    Medball Sideway Throw x4/Side
    max Hollow Hold

    C. Core Strength
    3 Sets
    10x V-Ups
    20x Russian Twists
    30x alternierende Knees to Elbow in Plank
    :60 sec Rest

    Teil 2: Metcon #20

    OHNE Equipment

    AMRAP 20
    20 Straight Leg Sit Ups
    40 Mountain Climber
    20 Arch Rocks
    20 alternierende Cossack Squats


    MIT Equipment

    AMRAP 20
    20 Straight Leg Sit Ups
    10 alternierende Single-Arm Devil Presses 22,5/15kg
    20 Arch Rocks
    20 alternierende Goblet Cossack Squats 22,5/15kg

    HOME - GYM WORKOUT DES TAGES #19

    Teil 1: Handstand Pushup

    A. WarmUp
    EMOM 9
    1. Gymnastic Swim
    2. Reverse Pushups
    3. Cuban Press

    B. Absolut Strength Press
    Fortgeschrittener: Akkumuliert 10-20x Reps Negative Wall-Facing Handstand-Pushup
    Beginner: Akkumuliert 10-20x Reps Negative Pike Pushups

    C. Pressing Endurance
    Fortgeschrittener: AMRAP Strict Handstand-Pushup + 1´Min. PVC Press – 2´Rest, 3 Sets
    Beginner: AMRAP Pushups + 1´Min. PVC Press – 2´Rest, 3 Sets

    Teil 2: Metcon #19

    MIT Equipment

    AMRAP 8
    1-2-3-4-5-6-7-8-…
    Burpees
    2-4-6-8-10-12-14-16-…
    Single-Arm alternierend Dumbbell/Kettlebell Hang Cluster
    👉 35 Double Unders between each round

    Rest 3 min
    x 2

     

    OHNE Equipment

    AMRAP 8
    1-2-3-4-5-6-7-8-…
    Burpees
    2-4-6-8-10-12-14-16-…
    Air Squats
    👉 25 Jumping Jacks between each round

    Rest 3 min
    x 2

     

    HOME - GYM WORKOUT DES TAGES #18

    Teil 1: Einbeinige Kraft

    A. WarmUp
    2-4 Sets
    Static Side Lunge with Arm Overhead x8/Side
    SL Hip Thrust x15/Side
    Sideplank :20/Side

    B. Explosivkraft
    Every :30 Sec. 20 Sets
    1. Bulgarian Split Jumps rechts x4-6
    2. Bulgarian Split Jumps links x4-6

    C. Accessory Strength
    2-4 Sets
    Pistol Raises x10/Side
    Squat Calve Raises x10-15

    Teil 2: Metcon #18

    Row/Bike/Run
    5 sets
    3 min @moderate pace
    1 min @tough pace
    2 min @easy pace

    HOME - GYM WORKOUT DES TAGES #17

    Teil 1: Oberkörper-Kraft

    A. WarmUp
    2 Sets
    YTWL Raises x5/each
    +
    Wrist Routine

    B. Upperbody Gymnastic Strength
    EMOM 12-15
    1. Wallfacing Shouldertouches
    2. Strict TTB (Toes to Object)
    3. L-Sit

    C. Accessory
    2-4 Sets
    Press Hops x6-10
    Reverse Planke :45 Sec

    Teil 2: Metcon #17

    AMRAP 30

    14 Hand-Release Push Ups
    14 Prisoner Lunges alternierend
    14 Prisoner Jump Squats

    Sahnehäubchen:
    Trage eine 14LB (Frauen) oder 20LB (Herren) Gewichtsweste.

    HOME - GYM WORKOUT DES TAGES #16

    Teil 1: Locomotion

    A. Animal Walks 15´Min 
    10-20 Meter pro Variante
    Bear Crawl (Forward/Backward/Sideward)
    Ape
    Crab Walk
    Frog
    Duck
    Ostrich

    B. Organic Strength
    EMOM 10´
    1. Sideroll to Pushup
    2. Squat Reaches

    Teil 2: Metcon #16

    Every 3 min x 8

    200m Run oder 250m Row oder 500m Bike
    10 Burpee Broad Jumps (vor und zurück) oder 15 reguläre Burpees

    👉 Score: Langsamste Runde

    HOME - GYM WORKOUT DES TAGES #15

    Teil 1: Pancake Mobility

    A. Hip
    Hip CARs Standing x5/Side

    B. Adductor Stretch
    2-4 Sets
    Box Adductor Hip Shifts 30 Sec/Side
    Kneeling “Kick” x10/Side

    C. Loaded Progressiv Stretching
    4-6 Sets
    Seated Goodmornings x10 + :10 Sec
    Straddle Leg Lifts AMRAP

    Teil 2: Metcon #15

    MIT Equipment

    For Time
    16-15-14-…-2-1
    Kettlebell/ Dumbbell Shoulder to Overhead @22,5/15kg (x2)
    32-30-28-…-4-2
    Butterfly Sit Ups

     

    OHNE Equipment

    For Time
    16-15-14-…-2-1
    Handstand Pushups / Pike Push Ups from Couch
    32-30-28-…-4-2
    Butterfly Sit Ups

     

    HOME - GYM WORKOUT DES TAGES #14

    Teil 1: Handstand

    A. Warmup
    Shoulder CARs 5x/Side
    +
    Wrist Flow

    B. Handstand Positions
    15´Min. Practice
    Wallfacing Handstand
    -Head
    -Shoulder/Scapular
    -Pelvic

    C. Accessory
    3-5 Sets
    -Tucked V-Sit AMRAP
    -DB Ext. Rot. Knee x8-12/Side

    Teil 2: Metcon #14

    EMOM for as long as possible (CAP 20 min)

    10 Push Ups
    15 Air Squats
    20 Double Under / 40 Single Under / 20 Alternating High Knees

    Skalierungsmöglichkeiten:
    Gehe im Warm Up einmal durch eine Runde und schau, wieviel Zeit übrig ist (mindestens 10 Sec). Dann überleg dir, ob das für 20 Minuten machbar ist und skaliert die reps dementsprechend runter oder vielleicht sogar hoch.

    HOME - GYM WORKOUT DES TAGES #13

    Teil 1: Beinkraft

    A. Squat Routine

    B. Sissy Squat
    5 Sets of AMRAP Tempo 41×1, 1:30 Rest
    Beginner: Akkumuliere 20-30x Negative Reps

    C. Accessory
    EMOM 12
    C1. Glute Bridge Walkouts x6-10
    C2. Narrow Stance Air Squats Tempo 5050
    C3. Russian Step up Complex x5/Side

    Teil 2: Metcon #13

    „Affenartiges Sixpack“

    EMOM 21
    1. 30-40 sec max Rep hollow body flutter kicks
    2. 30-40 sec Max Rep Tuck Ups
    3. 20-30 sec Star Side plank Links
    4. 30-40 sec Max Rep mountain climber
    5. 30-40 max Rep pike raises
    6. 20-30 Star Side plank Rechts
    7. REST

    HOME - GYM WORKOUT DES TAGES #12

    Teil 1: Planche

    A. WarmUp
    Wrist Routine
    +
    Scapular Pushups x10 + 10x Wall Planche Raises

    B. Pseudo Planche Pushups
    5 Sets of AMRAP Tempo @41×1, 1´Min. Rest

    C. Accessory
    2-4 Sets
    10x Hollow Rocks
    10x V-Ups
    10x Tucked V-Ups
    :10 Sec. Hollow Hold
    :60 Sec. Rest

    Teil 2: Metcon #12

    OHNE Equipment:

    2 Sets
    3 Round For Time
    20 Alternating Leg V-Ups
    18 Air Squats
    16 Get Ups
    – Rest 5 min between sets –

     

    MIT Equipment

    2 Sets
    3 Round For Time
    20 Alternating Leg V-Ups
    18 Double Dumbbell/Kettlebell Front Squats 20-24/12-16kg
    16 Get Ups
    – Rest 5 min between sets –

    HOME - GYM WORKOUT DES TAGES #11

    Teil 1: Speed Work

    A. WarmUp
    3 Sets
    Single-Leg Calve Raises x10/Side + 20x Toe Raises
    +
    3 Sets
    Plate Jumps :20 Sec. on / :40 Sec. off

    B. Jumps
    3-5 Sets
    Seated Box Jumps x3
    +
    3-5 Sets
    Bulgarian Split Jumps x5/Side

    C. Isometric Strength
    3 Sets
    :15 Sec. Single-Leg WallSit/Leg + 1´Min. WallSit + :45 Single-Leg Bridge Hold/Side
    1´Rest

    Teil 2: Metcon #11

    2 Sets of Running/Rowing/Bike

    5 min @ 65% Effort
    4 min @ 70 %Effort
    3 min @ 75% Effort
    2 min @ 80% Effort
    1 min @85%+ Effort

    -3 min Rest between sets –

    *In jedem Intervall immer einen Gang schneller

    HOME - GYM WORKOUT DES TAGES #10

    Teil 1: Mobility

    A. Hip Rotations
    x10 SL/Side
    x20 switches
    x10 switches into Shinbox
    x10 switches into Shinbox into Lunge

    B. Hip Abduction
    3-5 Sets
    Butterfly Stretch x20 + :30
    Low Cossack Squat x14-20

    C. Spine
    Cat & Cow Segmentation, 10´Minuten

    Teil 2: Metcon #10

    OHNE Equipment

    AMRAP 15′
    1-2-3-4-5-6-…
    Standing Toe Touches
    Air Squats


    MIT Equipment

    AMRAP 15′
    1-2-3-4-5-6-…
    Russian Swings 24/16kg
    Goblet Squats 24/16kg

    *Mit Kettlebell oder Dumbbell

    HOME - GYM WORKOUT DES TAGES #9

    Teil 1: Pistol Progression #2

    A. WarmUp
    Lunges, 16 Reps each
    Reach Lunges + Overhead Swing Lunges + Rotational Lunges + Lat-Bent Lunges

    B. Pistol Positions
    3x :20 Sec. Pistol Hold/Leg
    +
    Acc. 15-30x Negative Pistols to Box

    C. Accessory
    2-4 Sets
    C1. Single-Leg Bench Hamstring Curls x12-15
    C2. Side Planke Raises x10-20

    Teil 2: Metcon #9

    10 Rounds for Time

    10 Burpees
    45 Double Unders / 90 Single Unders / Sprünge über ein Hindernis

    Time-Cap: 15 Minuten

    Sahnehäubchen:
    Trage eine 14LB (Frauen) oder 20LB (Herren) Gewichtsweste.

    HOME - GYM WORKOUT DES TAGES #8

    Teil 1: Kipping Handstand Pushup

    A. WarmUp
    50x Sup T-Spine Rotations/Side
    +
    2-3 Sets
    Wrist IRO Stretch :30 Sec. + Table Stretch :30 Sec.

    B. Position Work, 10´Min.
    :20 Tripod Hold + 6x Hollow to Arch Roll + 10x Wall Slides

    C. Technik Work, 10´Min.
    Tripod to Planke
    Tripod to Wall
    Wallfacing Kipping Handstand Pushup

    Teil 2: Metcon #8

    OHNE Equipment
    EMOM 20
    1. 45 Sec. High Knees
    2. 12-20 Hand-release Push Ups


    MIT Equipment
    EMOM 20
    1. 10-15 cal Assault Bike oder 12-20 Cal Row/ Bike Erg
    2. 12-20 Hand-release Push Ups

    HOME - GYM WORKOUT DES TAGES #7

    Teil 1: Door Pullups

    A. WarmUp
    2-4 Sets
    A1. Reverse Flys x12-15
    A2. Powell Raises x8-12
    A3. Scapular Pushups x10

    B. Door Pullups
    Fortgeschritten: 7´Min. AMRAP Strict Pullups
    Beginner: 7´Min. AMRAP Neg. Rep´s (10 Sec+)

    C. Pull Accessory
    2-4 Sets
    C1. Australian Pullups Table x8-12 T31x1
    C2. DB External Rotation Knee x12-15
    C3. Banded Bizeps Curls x20-30

    Teil 2: Metcon #7

    OHNE Equipment
    3 Sets
    30 Mountain Climbers
    20 (alt) Lunges

    – 2 min Pause –
    x 2


    MIT Equipment
    3 Sets
    30 Mountain Climbers
    14 Dumbbell Lunges alternierend 2×22,5/15kg

    – 2 min Pause –
    x 2

    HOME - GYM WORKOUT DES TAGES #6

    Teil 1: Dragon Squat

    A. WarmUps
    3 Sets
    A1. Lunge with Arms overhead to Lat Bent x10
    A2. Planke to Bridge Reach, 8x alternierend

    B. Dragon Lunges
    4-6 Sets
    10x Steps/ Leg

    C. Core Accessory
    5 Sets
    20x Steps Ostrich Walk + AMRAP Pike Leglifts

    Teil 2: Metcon #6

    Annie with a Twist
    For Time
    50-40-30-20-10
    Unbroken Double Unders oder Sprünge über ein Hindernis
    V-Ups

    Scaled: 100-80-60-40-20 Single Unders

    HOME - GYM WORKOUT DES TAGES #5

    Teil 1: Press Handstand

    A. WarmUp
    2 Sets
    1´Min. Hang (:90 Sec. Downward Dog)
    10x Gymnastic Swim
    10x First Knuckle Pushups

    B. Handstand
    3 Sets:
    10x HS Shrugs + 10x Pelvic Tilts + :10 Sec. Hold

    C. Handstand Press für 10´Min.
    Tucked Handstand x2-10
    Straddle Pike Jumps x5-10

    Teil 2: Metcon #5

    For Time

    75 strict Handstand Pushups
    -directly into-
    250 Air Squats

    Scaled: 100 Hand-Release Push Ups

    Sahnehäubchen:
    Trage eine 14LB (Frauen) oder 20LB (Herren) Gewichtsweste.

    HOME - GYM WORKOUT DES TAGES #4

    Teil 1: Cossack Squat

    A. Lunge Matrix
    with reach to overhead x5/ Seite

    B. Hips Stretch & Strength
    3-5 Sets
    B1. Butterfly Stretch x20 + :30 Sek.
    B2. Lateral Box Steps x6-8/ Seite
    B3. Single-Leg Hip Thrust x15/ Seite

    C. Cossack Squat
    20RM in 12 Minuten (Kettlebell, Dumbbell, Barbell, Rucksack, Gewichtsweste…)

    Teil 2: Metcon #4

    OHNE Equipment

    A. Accessory
    3 sets
    Y-T-L-W  5 each
    +
    3 Sets:
    AMRAP Pike Ups from Couch
    – directly into-
    90sec Max Rep PVC broom stick Z presses
    -Rest 2 min –

    B. OPEN WOD 12.1
    AMRAP 7
    Max Rep Burpees

     

    MIT Equipment

    A. Accessory
    10-1
    Single-Arm DB Bentover Row / Seite
    Single-Arm DB Strict Press / Seite

    B. AMRAP 7
    Max Rep Alternating Single-Arm Dumbbell Buster 22,5/ 15kg

    HOME - GYM WORKOUT DES TAGES #3

    Teil 1: Turkish Getup

    A. WarmUp
    10-8-6-4-2
    Wall Bridge Rotations + :15 Sec. Sideplank pro Seite

    B. TGU Progression
    10-15 Min. Technikübung
    – Rücklage bis Stütz
    – Stütz & Hip Thrust
    – Stütz & Hip Thrust & in Lunge
    – Turkish Getup

    C. 10 Minuten AMRAP
    Alternierende Turkish Getup

    Teil 2: Metcon #3

    OHNE Equipment

    8-10 x 400m Run ; 45 Sekunden Pause zwischen den Sätzen
    *Ziel: Gleiche Zeiten pro Satz
    *Beginner: 4 Minuten Pause nach der Hälfte der Sätze


    MIT Equipment

    Option A: 8-10x 500m Row; 1 min Pause
    *Ziel: Gleiche Zeiten pro Satz
    *Beginner: 4 Minuten Pause nach der Hälfte der Sätze

    Option B: 8-10x 1000m BikeErg, 45 Sekunden Pause
    *Ziel: Gleiche Zeiten pro Satz
    *Beginner: 4 Minuten Pause nach der Hälfte der Sätze

    HOME - GYM WORKOUT DES TAGES #2

    Teil 1: Pike Pushup Progression #1

    A. WarmUp
    3-5 Sets
    A1. 10x Scpaular Pushups
    A2. :30 IRO Wrist Stretch
    A3. 10x Scapular Shrugs
    A4. 10x First Knuckle Pushups

    B. Pike Handstand Pushup
    2 Sets
    :30 Sec. Pike Handstandhold + 10x Gymnastic Swim
    +
    5 Sets
    Pike Handstand Pushups, T40x1, AMRAP -1,
    60 Sec. Rest

    *Beginner: Negative Pike Pushups akkumuliere 10-20x Reps as slow as possible

    C. Accessory/Core
    akkumuliere 100x Planke Shouldertouches

    Teil 2: Metcon #2

    OHNE Equipment 

    AMRAP 20
    75 Double Unders oder Sprünge über ein kleines Hindernis
    30 Lunges alternierend
    15 Hollow Rocks

     

    MIT Equipment

    AMRAP 20
    75 Double Unders
    14 Double Dumbbell Frontrack Lunges alternierend 22,5/ 15kg
    7 Sandbag over Shoulder 60/40kg

    *Bei einer Dumbbell oder Kettlebell: 14 Single-arm Overhead Lunges alternierend – Arm wechseln nach 7 Wiederholungen

    HOME - GYM WORKOUT DES TAGES #1

    Teil 1: Pistol Progression #1

    A. Mobility
    3-5 Sets
    A1. Posterior Hip Stretch x10/Side
    A2. Posterior Ankle Reach x6-8
    A3. Arms Overhead Posterior Lunges x14 alternierend

    B. Pistol Progression
    Specific Warm-up:
    2-3 Sets
    :20 Sec. Pistol Hold + 15x SL Glutebridges/Side
    +
    Shrimp-Squats
    5 Sets
    4-10 Reps, 1´Min. Rest after both Legs

    C. Accessory
    3-5 Sets
    C1. Glutebridge Walkouts x5-10
    C2. Closestance Air Squats x15-25 T31x1

    Teil 2: Metcon #1

    10 Runden (EMOM 20)
    1 Minute Wall Sit
    1 Minute Max Reps Burpees

    👉 Score: Total Reps of Burpees

    Sahnehäubchen:
    Trage eine 14LB (Frauen) oder 20LB (Herren) Gewichtsweste.

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