Kategorie: Beginner

04/11/2022 Bodyweight Beginner

Weight Plate Squat Warm-UpHeels-elevated T-Spine Rotations x 3 per sideHeels-elevated Flex and Extend x 6 repsFront Foot Elevated Split Split Squats x 6 per sidePlate Elevated Cossack Squats x 6 per sideTempo Plate Squats x 3 reps @ 32X1 A. 3 sets of:Tempo Front Squat or Front-Racked KB Squat x 5 reps @ 6211Rest 2-3 minutes […]

BEGINNER 07/10/2022

Warmup.in teams of 3:2 rounds1min: Slider Seal Walk forwards and backwards1min: EchoBike1min: Pullaparts A.3 setsMinute 1 – Tempo Push-Ups x 15 reps @ 1111Minute 2 – 60-Meter Suitcase Carry + Waiter’s Carry (Left Arm Overhead)(hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry)Minute 3 – 60-Meter […]

04/10/2022 Beginner Modul 3/ PushPull

A. Warm-Up:25 Jumping Jacks15m Sidewards Bear Crawl L25 Jumping Jacks15m Sidewards Bear Crawl R15m Inch Worm B. Learning Movement:B1. X Rounds of:Pull-Ups/Ring RowsPush-UpsNote for Coach: Recommendation on how to coach this – go alternating trough both movements, from easiest scaling version moving up to the hardest one with each round. Athletes who found their scaling stick […]

02/09/2022 Bodyweight / Beginner

warm up 10‘ 10 pull aparts20“ active hang10 hollow rocks1 rd runstrength and skill 15‘ 3 roundsfalse grip hang(20“)/3-6 false grip pull ups10 australian pull ups10 kip swings10-15 side dips l/r emom 20‘1 12/12 bulg split squats2 12/12 hip dips3 6/6 deadbugs4 12 burpees5 rest

19/07/2022 BEGINNER Modul 4

A. Warm-Up: 2-3 Rounds of: 15m Reverse Plate Drag aka Hamstring-Burner w/ 5/10kg Plate 15m Plate Front Rack Lunges 30 Plate Russian Twists(total) B. Learning Movement: Deadlift hinge with sandbag hinge with barbell B. Conditioningin teams of 2 Buyin: 4×200 Meter Relay Run 10 rounds of 10 Box Stepover with db in farmer carry4 Chinups10 […]

Beginner Modul 6 08/06/2022

Session 6(Woche 1/Freitag/Peter): Squat A. Warm-Up:Teams of 2, 40s On/20s OFF(transition), alternate tasks for 4 Rounds:Wall SitEcho/Assault Bike B. Learning Movement:B1. BB Back Squat:10-10-10 Note for coach: Easy to moderate weight, controlled movement, probably give athletes a tempo like @3111. B2. 1 Set of:Max Reps SB Squats @0.33/0.25 BW C. Workout:2 Rounds for time of:40 Single-Unders(or […]

Beginner Modul 5 08/06/2022

A. Warm-Up B. Learning Movement:B1. 3 Sets of:SB Bent-over RowSB Bench Press B2. 3 Sets of:Lat Pull-DownsSB Press C. Workout:1-3 Sets Banded Partner Bear Crawls1-3 Sets Banded Partner Sprints

Beginner Modul 4 07/06/2022

Session 4(Woche 1/Dienstag/Stephi): Hinge A. Warm-Up:2-3 Rounds of:15m Reverse Plate Drag aka Hamstring-Burner w/ 5/10kg Plate15m Plate Front Rack Lunges30 Plate Russian Twists(total) B. Learning Movement:Deadlift:10-10-10Note for coach: Easy to moderate weight, controlled movement, probably give athletes a tempo like @3111. C. Workout:EMOM 5+:Even: 10-20 KBS(Russian)Odd: 10-20 WBS Note for coach: 10-20 Rep range to give athletes […]

Beginner Modul 3 03/06/2022

A. Warm-Up:25 Jumping Jacks15m Sidewards Bear Crawl L25 Jumping Jacks15m Sidewards Bear Crawl R15m Inch Worm B. Learning Movement:B1. X Rounds of:Pull-Ups/Ring RowsPush-UpsNote for Coach: Recommendation on how to coach this – go alternating trough both movements, from easiest scaling version moving up to the hardest one with each round. Athletes who found their scaling stick […]

Beginner Modul 2 01/06/2022

Session 2(Woche 1/Mittwoch/Phil): HingeA. Warm-Up:Activating the External ObliquesB. Learning Movement:HingeSB CleanC. Workout:1-3 Sets of:Sled Sprint

Beginner Modul 1 31/05/2022

Session 1(Woche 1/Dienstag/Stephi): SquatA. Warm-Up:15m Waking Lunges15m Bear Crawl15m 1 Lunge L + 1 Lunge R + 1 Air Squat(repeat pattern for 15m distance) B. Learning Movement:B1. 3 Sets of:Weighted Walking LungesNote for coach: Any external weight/position(DB/KB Farmers/Front Rack Hold – recommended is a Front Rack Hold with DB/KB/MedBall in Goblet Position) B2. BB Front Squats:10-10-10Note […]

Beginner Hinge Modul 2

1. Warm-Up 2. Learning Movement: Deadift 3. Workout Movement:KBS(Russian)21-15-9 Reps for Time Kettlebell Swings Burpees

Beginner PUSH/PULL Modul

1. Warm-UpLat Pec Activation 2. Learning Movement:Pull-UpsRing RowsBB/DB/KB OH PressPush-Ups 3. Workout Movement: 3 AMRAPs AMRAP 6min5 Pullup 10 Pushup 15 Airsquats rest 3 min AMRAP 6 min 12 DB hang squat cleans10 box dips AMRAP 4 min PartnercoreFoamrollersqueeze Deadbug

10/05/2022 BEGINNER

Session 1(Woche 1): Squat1. Warm-Up 2. Learning Movement: Walking Lunges(Weighted)BB Front Squat 3. Workout Movement:Box JumpsStep-UpsStep-overs AMRAP in 7 minutes 10 calorie Row10 Dumbbell Overhead Presses then 1 L Sandbag Alternating Lunges 10 Box Step-Ups

Beginner (Push/Pull)

Warm up: 3 rds10 cal row or bike10 KB Bottom up Presses / side 10 KB Reverse Bottom up Lunges / leg then.. intense shoulder Warmup with Eminem 😉 (Plank / Pushup) A. Strength (00:15-00:35) 4 sets for max reps of:  45 seconds of Dumbbell Bench Press (choose a weight you can handle for 8-10 unbroken […]

Beginner (Bulgarian Split Squats / Pistols)

Tabata Warmup: 3 rounds of..Round 1: High kneesRound 2: Air SquatsRound 3: Jump SquatsRound 4: Mountain ClimbersRound 5: Pushups A. Strength3 sets of:Bulgarian Split Squats x 8-10 reps each leg (slow decent) Single-Arm Dumbbell Row x 8 reps rest 1-2 min between each exercise. B. Conditioning17 min BUDDY AMRAPshare workload in teams of 260 push […]

Beginner (Lunges und KB Swing)

A. Strength (00:15-00:35)3 sets of:(Dumbbell) Walking Lunges x 20 stepsand 1 min of wall sit B. Conditioning (00:35 – 00:55) AMRAP 5 minutes of:30 Single-Unders10 Russian Kettlebell Swings Rest 90 seconds, and then… AMRAP 5 minutes of:5 Push-ups15 Box Jumps (or Step-Ups) Rest 90 seconds, and then… AMRAP 5 minutes of:10 Knee Raises10 Air Squats

Beginner (Pull / Push & some Movement Repetition)

a) Warmup: meet the animalsb) Mobility: Shoulder, Hips, Wristsc) Strength:3 rds of:8-12x Seated DB Presses40 sec single-leg Paralette Hold8-12x Ring Rowsafter each exercise 1 min rest d) WOD:Every minute, on the minute, for 18 minutes: Minute 1 – 12 Walking Lunges with dumbbells Minute 2 – 8 Burpee Box Jump-Overs Minute 3 – 12 v-upse) Finisher:2 rounds wall […]

Beginner (Backsquat & Thruster)

Warumup: Medball Game 4 min Work on Squat Mobility Strength: Every 4 min for 4 rounds: Backsquat – 8 reps 1 min rest, then Single Arm DB Row – 8-10 reps (per side) Skill: Thruster WOD: AMRAP 15 Min Teams of 2: 10 Cal Assault Bike / 12 Cal Row 10 Thruster Person A works, […]

Beginner (Deadlift)

Warmup: 3 Rounds1 Länge Bear Crawl with med Ball 8 Medball Squats8 Medball Presses 8 Wallball Shots Hamstring & Glute Activation: 10-12 Hanging Leg Curls 8-10 Glute Bridges Skill: Deadlift from Rack Strength: 3 rounds of 6-8 Deadlift from Rack 5-6 Handstandpushups/Pike Pushups WOD: „Fight Gone Bad“ 3 rounds of: 1 min Rope Jumping 1 […]