10 minutes Warm-up as needed. For example rowing, airbike, easy strength moves etc.
5 x 5 Reps Bench Press (Bankdrücken)
150m Rudern (Row)
12 Reps Box Jumps (40 - 80 cm hohe Box)
9 Reps Toes to bar (siehe Video unten)
6 Reps Push Press
Post reps to comments
10 minutes Warm-up as needed. For example rowing, airbike, easy strength moves etc.
1, 1, 1, 1, 1 Bench Press (Bankdrücken) 100% of 1 RM for the last set (3-5 min rest)
3 x max Reps Strict Chin Ups (Klimmzüge) 1 min rest between sets.
3 x max Reps Dips (1 min rest between sets)
As many rounds as possible in 12 minutes:
5 Reps Push Press, 80kg / 50kg
10 Reps Push Ups (Liegestützen)
*10 Reps Jump Touches – 60cm
*For jump touches, set a mark 60cm above your highest reach. Mark that point and count a rep every time you touch the mark.
Post total rounds completed to comments.
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10 minutes Warm-up as needed. For example rowing, airbike, easy strength moves etc.
Work up to a heavy Set of 5 Deadlifts (Kreuzheben). Make at least 15-25 Deadlifts (incl. the last heavy 5)
Complete 3 rounds for time:
7 Reps of 1 x One Arm Kettlebell Snatch + 1 x Kettlebell Push Press (right arm)
7 Reps of 1 x One Arm Kettlebell Snatch + 1 x Kettlebell Push Press (left arm)
7 Reps of Chin Ups or 10kg Weighted Chin Ups (Klimmzüge)
Post loads used and total rounds completed to comments.
