25. Oktober 2026

Warm-up 3 Rounds

10 Airsquats

8 Push-ups

5 Situps

4 Box step on - step over/jumps

Kettlebell work

5 Deadlift

5 Swings

3/3 Snatches

Gymnastic work

10 Ring rows

3-5 Pull-ups

2-4 Muscle-ups

Barbell work

5 Deadlift

5 Highpulls

5 Cleans

5 Front squat

5 Push-press/Jerks

5 Thrusters

Workout (30 Min Time-cap)

400 meter Run/Row/Ski

21 MuscleUps/Pull-Ups/RingRows

21 Kettlebell Swings 24/16

15 BB Thrusters 60/45

400 meter Run/Row/Ski

21 Push-Ups/Kneelings

21 Kettlebell snatches 24/16

15 BB Thrusters 60/45

400 meter Run/Row/Ski

21 V-Ups/Sit-ups

21 Burpees over BB

15 BB Thrusters 60/40

400 meter Run/Row/Ski

21 BB Ground-To-Overheads 60/45

21 Box Jumps/Box step on (24/20 in)

15 Wall Ball Shots