Torflicht Fitness

Unser Programming

Torflicht Fitness Worpswede

.Montag, 02.09.2024 

Workout Class:

AMRAPx32min

40 cal. Bike

.20 KB-Swings (16/24kg)

.20 alt. Single Leg V-Ups

.40 cal. Ski

.20 KB-Deadlifts (16/24kg)

.20 Bicycle Crunches

.40 cal. Row

.20 Burpees Over KB

.20 Butterfly Sit-Ups

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Dienstag, 03.09.2024.

Workout Class:

EMOMx12

Min1: 20 Wall-Balls (unbroken if possible) (6/9kg)

Min2: 45 sec. Farmers Hold (2x24/2x32kg)

Min3: 1min Wall Sit

Min4: 1min Rest

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3min. Break

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AMRAPx18

2 Lanes Burpee Broad Jumps

10 Shuttle Runs (ca.8m)

20 Medball Deadlifts (6/9kg)

20 Mountain Climbers

2 Lanes Burpee Broad Jumps (2x8m)

10 Shuttle Runs

20 alt. OH-Lunges (6/9kg)

20 Hand Release Push-Ups

2 Lanes Burpee Broad Jumps 

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60+ Sport

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Fit mit Kind Class:

Team of 2

YGIG

AMRAP15

20 Box Step Ups 20'

30 Reverse Lunges Cross

40 Bumper Plate Ground to Overhead 5kg

50 Calorie on Erg of you choice

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2min Pause

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20 Walking Lanes with Bumper Plate Overhead 5kg

30 Burpees

40 Kettlebell Swings Russian 12kg

50 Calories of Erg of your choice

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Cool Down: Beckenboden Übungen

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Mittwoch 04.09.2024

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Bodyweight Workout

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Donnerstag 05.09.2024

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AMRAPx14

Ladder 2-4-6-8-...

Tuck-Ups

alt. Single DB-Devil Presses (10/15kg)

cal. Erg

Renegade Rows (10/15kg)

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Rest 3 min.

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AMRAPx14

Ladder2-4-6-8-..

Russian Twist with plate (10/15kg)

Plate Ground to OH (10/15kg)

Cal. Erg

Burpees to plate

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Freitag, 06.09.2024 

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AMRAP25min.

5 Push Ups

10 Lanes Shuttle Run

15 Air Squats

20 Jumping Jack

25 Calorie on Erg

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Samstag, 07.09.2024

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Bodyweight Class

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Sonntag, 08.09.2024

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Beginner Class

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Skill: Ergomter

Rowing Technique

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Rowing Game:

Teams of 3

Triff die 100m Marke so oft wie möglich.

Triffst Du nicht (3 Burpees)

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