| Erklärung | ||||
| System 10:1 | 10 Runden ohne Pause | |||
| 1. Runde 10 Wiederholungen | ||||
| jede Runde eine Wiederholung weniger | ||||
| Plan | ||||
| Freitag | Walking Squat Kick | System 10:1 | Walking Squat Kick | |
| Explosive Situp | Explosive Situp | |||
| Superman Pushover | Superman Pushover | |||
| Samstag | Walking Squat Kick | System 10:1 | Walking Squat Kick | |
| Explosive Situp | Explosive Situp | |||
| Superman Pushover | Superman Pushover | |||
| Sonntag | Military Plank | |||
| Montag | ||||
| Dienstag | ||||
| Mittwoch | ||||
| Donnerstag | Pause | |||
| Freitag | ||||
| Samstag | ||||
| Sonntag | ||||
| Montag | ||||
| Dienstag | ||||
| Mittwoch | ||||
| Donnerstag | Pause | |||
| Freitag | ||||
| Samstag | ||||
| Sonntag | ||||
| Montag | ||||
| Dienstag | ||||
| Mittwoch | ||||
| Donnerstag | ||||