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.

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.

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

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

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

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.

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.

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

– Rest 3 min –
x2

**Gefüllter Rücksack, Einkaufstaschen, Wasserkisten, etc.

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 –

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 –

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

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

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

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

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

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

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

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

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

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.

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

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′

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

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

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

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.

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

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

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

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)

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

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.

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

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

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

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.

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

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

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.

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

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 –

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

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

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

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

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

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

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

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

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

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