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Week Tabata Mins Cardio Mins Exercise A Sets Exercise B Sets Exercise C Sets Exercise D Sets

1 2 PushUps 4

2 3 PushUps 4 Mountain Climbers 2

3 4 PushUps 4 Mountain Climbers 4

4 5 PushUps 4 Mountain Climbers 4 SitUps 2

5 6 PushUps 4 Mountain Climbers 4 SitUps 4

6 7 PushUps 4 Mountain Climbers 4 SitUps 4 Burpees 2

7 8 PushUps 4 Mountain Climbers 4 SitUps 4 Burpees 4

8 8 PushUps 4 Mountain Climbers 4 SitUps 4 Burpees 4

9 8 5 PushUps 4 Mountain Climbers 4 SitUps 4 Burpees 4

10 8 5 PushUps 4 Mountain Climbers 4 SitUps 4 Burpees 4

11 8 10 PushUps 4 Mountain Climbers 4 SitUps 4 Burpees 4

12 8 10 PushUps 4 Mountain Climbers 4 SitUps 4 Burpees 4

13 2 10 PushUps 4

14 3 10 PushUps 4 Mountain Climbers 2

15 4 10 PushUps 4 Mountain Climbers 416 5 10 PushUps 4 Mountain Climbers 4 SitUps 2

17 6 10 PushUps 4 Mountain Climbers 4 SitUps 4

18 7 10 PushUps 4 Mountain Climbers 4 SitUps 4 Burpees 2

19 8 10 PushUps 4 Mountain Climbers 4 SitUps 4 Burpees 4

20 8 10 PushUps 4 Mountain Climbers 4 SitUps 4 Burpees 4

21 8 10 PushUps 4 Mountain Climbers 4 SitUps 4 Burpees 4

22 8 10 PushUps 4 Mountain Climbers 4 SitUps 4 Burpees 4

23 8 10 PushUps 4 Mountain Climbers 4 SitUps 4 Burpees 4

24 8 10 PushUps 4 Mountain Climbers 4 SitUps 4 Burpees 4

Notes:

Only Compound Movements are to be used! Isolation Exercises will overload the used Muscle.

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Cardio A und B Ziele: Mehere Wiederholungen und weniger zeit benötigt

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Cardio A Cardio B Datum

30-Oct

   W   i   t   h  o  u   t   R  e  s   i  s   t  a  n

  c  e   B  a  n   d  s

6-Nov

13-Nov

20-Nov

27-Nov4-Dec

11-Dec

18-Dec

Wind Sprints 25-Dec

Wind Sprints 1-Jan

Wind Sprints Suicides 8-Jan

Wind Sprints Suicides 15-Jan

Wind Sprints Suicides 22-Jan

   W   i   t

   h   R  e  s   i  s   t  a  n  c  e   B  a  n

   d  s

Wind Sprints Suicides 29-JanWind Sprints Suicides 5-Feb

Wind Sprints Suicides 12-Feb

Wind Sprints Suicides 19-Feb

Wind Sprints Suicides 26-Feb

Wind Sprints Suicides 5-Mar

Wind Sprints Suicides 12-Mar

Wind Sprints Suicides 19-Mar

Wind Sprints Suicides 26-Mar

Wind Sprints Suicides 2-AprWind Sprints Suicides 9-Apr

Sprint Exercise:Forwards 10ydsBackwards 5ydsRepeat through to the 35yd line (last 5yd Sprint)

 Total Distance 105yds

Player Base split into Teams:A. 1/2 GasserB. PauseC. Jumping Jacks

D. SitUpsE. PushUps

Exercises B through E are continued until A returns.

Usefull for Competition within Player BaseNB: Minimum Players Required are 10

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