Mon 5. Jan
Die HiLife Challenge startet HEUTE! Viel Erfolg an alle die mitmachen. Der Januar wird mega!
a) mobility 4min
1:00 each
hand walk
90/90 hip rotation
sumo squat stretch
instep rotation
b) warm up 4min
amrap 4min
10 reverse lunges
10 burpees
30sec plank hold
c) back squat 15min
on the 2:30 x 6 sets
set 1: 1 back squat at 85%
set 2: 6 back squats at 65%
set 3: 1 back squat at 85%
set 4: 6 back squats at 75%
set 5: 1 back squat at 85%
set 6: 6 back squats at 80%
absolute strength
d) conditioning 15min
HiLife Challenge Benchmark WOD
amrap 15min
5 burpees
10 sit ups
15 air squats
aerobic capacity (lactate threshold)
Weekly Overview 5.1.-11.1.2026
Skill Class 18:00
front-/overhead squat