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ZYKLUS 7 (DE)

9-Minute X4 (DE)

31m

Up Next in Woche 6

  • Kilo Pyro (DE)

    Warm Up: Low Knee Skip

    Kilo Level 3
    3 Runden mit 3 Übungen. 50s Arbeit/10s Pause.
    T Arm Reach
    Side Kick
    High Knee Run / March

    Pyro Level 3
    3 Runden mit 3 Übungen. 50s Arbeit/10s Pause.
    Skydivers
    Squat to Deadlift
    Squat Thrust

    Cool Down: Hip Rolls

  • 9-Minute X5 (DE)

    Mobility Rx Warm Up
    Mobility Rx Circuit- Hip Rolls, Straddle Reach, Spider Crawl, Gate Swing Complex
    EFX Circuit- Negative Pull Ups, Lateral Jump, Pillar Reach
    Straddle Reach Cool Down

  • Pickle Poptop (DE)

    Warm Up: Low Knee Run

    Pickle Level 2
    3 Runden mit 3 Übungen. 45s Arbeit/15s Pause.
    Parallel Leg Bridge
    Starfish Twist
    Stork Stance

    Poptop Level 3
    3 Runden mit 3 Übungen. 60s Arbeit/10s Pause.
    Bent Leg Crunch
    Kickout to Table Top
    T-Arm Squat / Weighted Squats

    Cool Down: A-Frames