Day 1

A) Warmup

3x Mobility Drill
3 Rounds of
10 Airsquats
10 Push-Ups
10 Rows
10 Shoulder Dislocates
10sec 3rd world stretch
10sec Pigeon Stretch
10sec Instep Stretch

B) Technique

2×2 Turkish Get-Up no weights – focus on the movement
2×3; 2×2; 2×1 Turkish Get-Up – take easy weights, focus technique; dumbbells also possible

EMOM 10
Odd: 4 Tuck Jumps – Focus on Landing Position
Even: 2 Work for Front Lever

C) Conditioning

AMRAP 8
5 Pull-Ups
10 Push-Ups
15 Airsquats

Day 2

A) Warmup

3x Mobility Drill
3 Rounds of
10 Airsquats
10 Push-Ups
10 Rows
10 Shoulder Dislocates
10sec 3rd world stretch
10sec Pigeon Stretch
10sec Instep Stretch

B) Movement Prep

3 Rounds of
10 Tea Cup Drills per Side
10 Tea Cup Drill Double Arm
10 Deep Squat Sit Spinerotation Drill

C) Conditioning – Bench Press

2×3 50%
5×70%
3×80%
RMx90%
rest as needed

Day 3

A) Warmup

3x Mobility Drill
3 Rounds of
10 Airsquats
10 Push-Ups
10 Rows
10 Shoulder Dislocates
10sec 3rd world stretch
10sec Pigeon Stretch
10sec Instep Stretch
15 Pulldowns – straight Arms

B) Time for muscle pump

4×10 Deadlifts
3×8 Pull-Ups
3×10 Bent over Bar Row
3×8 Rev. Flys
2×10 Back Extension
3×10 Biceps Curls
2×8 Hammer Curls
Work without muscle failure – ohne Muskelversagen arbeiten!

Day 4

A) Warmup

3 Rounds of
1 Mobility Drill
1 Squat Mobility Drill
10 Airsquats
10 Push-Ups
10 Rows
10 Shoulder Dislocates
10sec 3rd world stretch
10sec Pigeon Stretch
10sec Instep Stretch
15 Pulldowns with straight arms

B) Conditioning

10 Rounds of
5 Front Squats 30/20
5 Push Press
5 Burpees
Rest 30 secs

scale
too easy? increase weights
too hard? decrease weights