Welcome to the Spring 2020 Program.
In the upcoming weeks you will find an array of new home workouts on this page.
All workouts are designed for home training. Utilizing basic household items and your bodyweight will allow you to stick to your training regimen.
Additional skill and nutrition videos are in progress to boost your recovery and help you to learn new movement patterns.
Workouts Cycle 1Workouts Cycle 2Workouts Cycle 3SkillsNutrition
Introduction
The Workout Schedule:
Cycle 1
16.03.2020 – 12.04.2020
Workout 1: 15 min EMOM
Levels | 1 | 2 | 3 | 4 | 5 |
---|---|---|---|---|---|
Pike Pushups or Handstand Pushups | 2 | 3 | 4 | 5 | 6 |
Jumping Lunges | 4 | 6 | 8 | 10 | 12 |
Deadlift or KB Swings | 4 6 | 6 9 | 8 12 | 10 15 | 12 18 |
Workout 2: 15 min EMOM
Levels | 1 | 2 | 3 | 4 | 5 |
---|---|---|---|---|---|
Hindu Pushups | 4 | 6 | 8 | 10 | 12 |
Boxjumps or Jumping Squats | 2 | 3 | 4 | 5 | 6 |
Pullups or Hanging Rows | 2 4 | 3 6 | 4 8 | 5 10 | 6 12 |
Workout 3: 15 min EMOM
Levels | 1 | 2 | 3 | 4 | 5 |
---|---|---|---|---|---|
Burpees | 2 | 3 | 4 | 5 | 6 |
Sidesquats | 4 | 6 | 8 | 10 | 12 |
Superman or GHD | 6 2 | 9 4 | 12 6 | 15 8 | 18 10 |
Workout 4: 15 min EMOM
Levels | 1 | 2 | 3 | 4 | 5 |
---|---|---|---|---|---|
Hanging Rows or Pullups | 4 2 | 6 3 | 8 4 | 10 5 | 12 6 |
Pushups | 4 | 6 | 8 | 10 | 12 |
Squats | 6 | 9 | 12 | 15 | 18 |
The Workout Schedule Cycle 2:
13.04.2020 – 10.05.2020
Workout 1: 20 min. AMRAP
Exercise | Repetitions |
---|---|
Screwing Push Ups | 10 |
Frog Push Ups | 10 |
Monkey 2 Frog | 10 |
Frogjumps | 10 |
Pull Ups OR: Hanging Rows | 10 20 |
Workout 2: 20 min. AMRAP
Exercise | Repetitions |
---|---|
Kipping Pull Ups OR: Strict Pull-Ups OR: Hanging Rows | 20 15 30 |
Push Ups | 30 |
Sit Ups | 40 |
Squats | 50 |
Workout 3: 20 min. AMRAP
Exercise | Repetitions |
---|---|
Lateral Hip Raise | 30 (15/15) |
Hip Thruster | 30 |
Superman | 30 |
V-Ups | 30 |
Single Leg Lunge 2 Deadlift | 30 (15/15) |
Workout 4: 20 min. AMRAP
Exercise | Repetitions |
---|---|
Wall Walk | 5 |
Pistols | 10 (5/5) |
Toes 2 Bar/ Hip Raise | 15 |
Pull Ups OR: Hanging Rows | 10 20 |
Burpees + Knee Tuck | 5 |
All explanations and videos for the workout are on our Instagram page:
Workout 1: 20 min. AFAP
3 roundsExercise | Repetitions |
---|---|
Thruster | 30 - 20 - 10 |
SDHP | 30 - 20 - 10 |
Pushups | 30 - 20 - 10 |
Sprawls | 30 - 20 - 10 |
Hanging Row | 30 - 20 - 10 |
Workout 2: 20 min. AFAP
Exercise | Repetitions |
---|---|
Pullups | 10-9-8-7-6-5-4-3-2-1 |
Pistols | 20-18-16-14-12-10-8-6-4-2 |
HSPU | 10-9-8-7-6-5-4-3-2-1 |
V-Ups | 30-27-24-21-18-15-12-9-6-3 |
Workout 3: 20 min. AFAP
7 RoundsExercise | Repetitions |
---|---|
Plank 2 Pushup | 14 |
SDHP | 21 |
Jumping Lunges | 28 |
Workout 4: 20 min. AFAP
Exercise | Repetitions |
---|---|
Mountain Climber (each) | 80 - 60 - 40 - 20 |
Situps | 80 - 60 - 40 - 20 |
Hanging Row | 80 - 60 - 40 - 20 |
Folgt in Kürze …
The first nutrition video with Meli and Benny: