Intro:
- Wärme dich vor jedem workout gut auf!!!
- 3 Übungskomplexe á 6 min.; zw. den Komplexen ca. 1 min. Pause
- die Pausen innerhalb der 6 min. so kurz wie möglich halten
- KB = Kettlebell; AMRAP = As Much Reps/Rounds As Possible
Equipment:
- Kettlebell
- evtl. eine Matte/Unterlage
Übungen:
1. Komplex (not dominant + dominant side):
-
burpee with jump
-
KB one hand deadlift
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KB dead clean with switching hands, rotation (90°) & press
-
KB clean with rotation (180°)
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rotation (90°) to starting pos. + KB back to the ground
2. Komplex (not dominant + dominant side):
- KB staggered row
- KB staggered dead clean & press
- KB staggered one hand swing with switching hands and foot position
- KB staggered clean
- KB back to the ground
3. Komplex:
-
squat + jump back to 4 point crawl position
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"jump" with hands forward into push up & back
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jump into deep squat
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"walk" into kneeling pos. and back to deep squat
-
stand up