Programming – Functional Training, controlled and progressive

All basic forms of functional strength training meet in the Programming class, in a targeted and progressive holistic training system. Your performance can be measured precisely and thus continuously increased. We give you the opportunity to control your training goal via the number of repetitions, weight or time. Depending on the training goal, the individual focus can be on strength or endurance.

Current programming:

(The reps are to be understood as level and remain the same throughout a workout, e.g. programming nr.1: 4 Dips – 8 Hanging Rows – 16 Jumping Lunges)

1

WOD 1:

15 min. EMOM or 15 min. AMRAP

2-3-4-5-6 Ring / Bar Dips

6-7-8-9-10 Hanging Rows

8-12-16-20-24 Jumping Lunges

WOD 2:

5 Rounds (10 min. TC)

8-12-16-20-24 Pelvis Lift / Dragon Flag

8-12-16-20-24 Superman / GHD

2

WOD 1:

15 min. EMOM or 15 min. AMRAP

2-3-4-5-6 Pull Ups

4-6-8-10-12 Push Ups / Benchpress

6-9-12-15-18 Squats

WOD 2:

5 Rounds (10 min. TC)

4-6-8-10-12 SL Deadlift (each)

15-20-25-30-35 Sit Ups

3

WOD 1:

15 min. EMOM or 15 min. AMRAP

2-3-4-5-6 High Box Jumps

2-3-4-5-6 HSPU / Pike Push Up

2-3-4-5-6 High Pulls

WOD 2:

5 Rounds (10 min. TC)

8-12-16-20-24 Plank

8-12-16-20-24 SL Hipthruster (total)

4

WOD:

7 Rounds (25 min. TC)

6-7-8-9-10 T2B / Dragon Flag

6-7-8-9-10 Bench / Bar / Straight Bar Dips

6-7-8-9-10 Weighted GHD

8-12-16-20-24 Hanging Rows

8-12-16-20-24 Cossack Squats

5

WOD:

7 Rounds (25 min. TC)

2-3-4-5-6 Pike Push Ups / Schrägbank Press

6-7-8-9-10 Deadlifts

4-6-8-10-12 Pistols (total)

6-9-12-15-18 Kipping/ assisted Pull Ups/Hanging Rows

8-12-16-20-24 V-Ups

6

WOD:

7 Rounds (25 min. TC)

8-12-16-20-24 Antirotation Plank

6-7-8-9-10 Broadjumps

8-9-10-11-12 Hip Thruster

6-7-8-9-10 Shoulder Press

8-9-10-11-12 Sumo Deadlift High Pulls