FitNotes Workout - Sonntag 14th Dezember 2025
Time: 04:45 – 06:02 (1h 16m)
Total Volume: 3.942,5 Kg
Total Sets: 63
Total Reps: 1296

47:45 erste 10 Runden

Finisher in 2:32

Gesamt Training 1:16:20

** Tabata Abs **
- Total Sets: 1
- 04:00

** Pull Up ** (Superset 1)
- Total Sets: 11
- Total Reps: 134
- 10 reps [45 Grad Pronation]
- 10 reps [Neutral]
- 10 reps [45 Grad Supination]
- 10 reps [Chin Up]
- 10 reps [42,4 mm Stange]
- 13 reps
- 18 reps
- 23 reps
- 10 reps
- 10 reps
- 10 reps [Letzte Runde als Finisher nach dem Training auf Zeit]

** Push Up ** (Superset 1)
- Total Sets: 11
- Total Reps: 268
- 20 reps [Fist]
- 20 reps [Incline]
- 20 reps [One leg]
- 20 reps [Diamond]
- 20 reps
- 26 reps
- 36 reps
- 46 reps
- 20 reps
- 20 reps
- 20 reps

** Air Squat ** (Superset 1)
- Total Sets: 11
- Total Reps: 402
- 30 reps
- 30 reps
- 30 reps
- 30 reps
- 30 reps
- 39 reps
- 54 reps
- 69 reps
- 30 reps
- 30 reps
- 30 reps

** Clean & Press KB One Hand L/R (Added Reps) ** (Superset 1)
- Total Volume: 3.216 Kg
- Total Sets: 11
- Total Reps: 268
- 12.0 kgs x 20 reps
- 12.0 kgs x 20 reps
- 12.0 kgs x 20 reps
- 12.0 kgs x 20 reps
- 12.0 kgs x 20 reps
- 12.0 kgs x 26 reps
- 12.0 kgs x 36 reps
- 12.0 kgs x 46 reps
- 12.0 kgs x 20 reps
- 12.0 kgs x 20 reps
- 12.0 kgs x 20 reps

** Deadlift One Leg (Added Reps) ** (Superset 3)
- Total Volume: 144 Kg
- Total Sets: 1
- Total Reps: 12
- 12.0 kgs x 12 reps

** Step Ups 20" Box To Back Lunges ** (Superset 3)
- Total Sets: 1
- Total Reps: 14
- 14 reps

** TRX Pistol **
- Total Sets: 1
- Total Reps: 10
- 10 reps

** Row Parallettes ** (Superset 4)
- Total Sets: 1
- Total Reps: 20
- 20 reps

** Dip Parallettes ** (Superset 4)
- Total Sets: 1
- Total Reps: 20
- 20 reps

** Row Rings ** (Superset 4)
- Total Sets: 1
- Total Reps: 14
- 14 reps

** Dips Rings ** (Superset 4)
- Total Sets: 1
- Total Reps: 14
- 14 reps

** Side Lateral Dumbbell Raise ** (Superset 5)
- Total Volume: 150 Kg
- Total Sets: 1
- Total Reps: 15
- 10.0 kgs x 15 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 5)
- Total Volume: 82,5 Kg
- Total Sets: 1
- Total Reps: 11
- 7.5 kgs x 11 reps

** Side Lateral Dumbbell Raise Burnout ** (Superset 5)
- Total Volume: 60 Kg
- Total Sets: 1
- Total Reps: 12
- 5.0 kgs x 12 reps

** TRX Delts ** (Superset 5)
- Total Sets: 1
- Total Reps: 21
- 21 reps

** Curl ** (Superset 6)
- Total Volume: 140 Kg
- Total Sets: 1
- Total Reps: 14
- 10.0 kgs x 14 reps

** Skullcrusher KH ** (Superset 6)
- Total Volume: 150 Kg
- Total Sets: 1
- Total Reps: 15
- 10.0 kgs x 15 reps

** TRX Bizeps ** (Superset 6)
- Total Sets: 1
- Total Reps: 16
- 16 reps

** TRX Triceps ** (Superset 6)
- Total Sets: 1
- Total Reps: 16
- 16 reps

** Deadhang 42,4mm ** (Superset 6)
- Total Sets: 1
- 00:42

** Rucking 16 kg **
- Total Sets: 1
- 4.0 km - 41:00

** Footbike **
- Total Sets: 1
- 8.17 km - 23:20
Der Tacho fiel wieder aus nach ein paar Kilometern, aber ich hatte komoot an. ;-)
Jetzt habe ich vorsichtshalber mal die Batterie gewechselt

FitNotes Workout - Montag 15th Dezember 2025
Time: 04:15 – 05:35 (1h 19m)
Total Volume: 6.443 Kg
Total Sets: 82
Total Reps: 1527

Die rechte Schulter zwickt etwas. Ich habe das Kegeln und Heimwerken im Verdacht...

Während des Trainings war es aber im tolerierbaren Bereich.


34:25 erste 10 Runden
1:02:40 für die ersten beiden Supersätze gesamt

** Tabata Abs **
- Total Sets: 1
- 04:00

** Pull Up ** (Superset 1)
- Total Sets: 15
- Total Reps: 150
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps [Pro]
- 10 reps [Neutral]
- 10 reps
<sup>- 10 reps [Chin]
- 10 reps [42,4]

** Push Up ** (Superset 1)
- Total Sets: 15
- Total Reps: 300
- 20 reps
- 20 reps
- 20 reps
- 20 reps
- 20 reps
- 20 reps
- 20 reps
- 20 reps
- 20 reps
- 20 reps
- 20 reps [Fist]
- 20 reps [Incline]
- 20 reps [One Leg]
- 20 reps [Diamond]
- 20 reps

** Air Squat ** (Superset 1)
- Total Sets: 15
- Total Reps: 450
- 30 reps
- 30 reps
- 30 reps
- 30 reps
- 30 reps
- 30 reps
- 30 reps
- 30 reps
- 30 reps
- 30 reps
- 30 reps
- 30 reps
- 30 reps
- 30 reps
- 30 reps

** Clean & Press KB One Hand L/R (Added Reps) ** (Superset 1)
- Total Volume: 4.000 Kg
- Total Sets: 15
- Total Reps: 300
- 12.0 kgs x 20 reps
- 12.0 kgs x 20 reps
- 12.0 kgs x 20 reps
- 12.0 kgs x 20 reps
- 12.0 kgs x 20 reps
- 12.0 kgs x 20 reps
- 12.0 kgs x 20 reps
- 12.0 kgs x 20 reps
- 12.0 kgs x 20 reps
- 12.0 kgs x 20 reps
- 16.0 kgs x 20 reps
- 16.0 kgs x 20 reps
- 16.0 kgs x 20 reps
- 16.0 kgs x 20 reps
- 16.0 kgs x 20 reps

** Pull Up Heavy ** (Superset 2)
- Total Volume: 188 Kg
- Total Sets: 1
- Total Reps: 10
- 18.8 kgs x 10 reps

** Push Up Heavy ** (Superset 2)
- Total Volume: 376 Kg
- Total Sets: 1
- Total Reps: 20
- 18.8 kgs x 20 reps

** Squat Vest ** (Superset 2)
- Total Volume: 564 Kg
- Total Sets: 1
- Total Reps: 30
- 18.8 kgs x 30 reps

** Clean & Press KB One Hand L/R (Added Reps) SECOND Round ** (Superset 2)
- Total Volume: 400 Kg
- Total Sets: 1
- Total Reps: 20
- 20.0 kgs x 20 reps

** Deadlift One Leg (Added Reps) ** (Superset 3)
- Total Volume: 280 Kg
- Total Sets: 1
- Total Reps: 10
- 28.0 kgs x 10 reps [12+16]

** Step Ups 20" Box To Back Lunges ** (Superset 3)
- Total Sets: 1
- Total Reps: 20
- 20 reps

** TRX Pistol **
- Total Sets: 1
- Total Reps: 12
- 12 reps

** Row Parallettes ** (Superset 4)
- Total Sets: 1
- Total Reps: 21
- 21 reps

** Dip Parallettes ** (Superset 4)
- Total Sets: 1
- Total Reps: 21
- 21 reps

** Row Rings ** (Superset 4)
- Total Sets: 1
- Total Reps: 16
- 16 reps

** Dips Rings ** (Superset 4)
- Total Sets: 1
- Total Reps: 16
- 16 reps

** Side Lateral Dumbbell Raise ** (Superset 5)
- Total Volume: 130 Kg
- Total Sets: 1
- Total Reps: 13
- 10.0 kgs x 13 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 5)
- Total Volume: 75 Kg
- Total Sets: 1
- Total Reps: 10
- 7.5 kgs x 10 reps

** Side Lateral Dumbbell Raise Burnout ** (Superset 5)
- Total Volume: 50 Kg
- Total Sets: 1
- Total Reps: 10
- 5.0 kgs x 10 reps

** TRX Delts ** (Superset 5)
- Total Sets: 1
- Total Reps: 22
- 22 reps

** Curl ** (Superset 6)
- Total Volume: 180 Kg
- Total Sets: 1
- Total Reps: 18
- 10.0 kgs x 18 reps

** Skullcrusher KH ** (Superset 6)
- Total Volume: 200 Kg
- Total Sets: 1
- Total Reps: 20
- 10.0 kgs x 20 reps

** TRX Bizeps ** (Superset 6)
- Total Sets: 1
- Total Reps: 18
- 18 reps

** TRX Triceps ** (Superset 6)
- Total Sets: 1
- Total Reps: 20
- 20 reps

** Deadhang 42,4mm ** (Superset 6)
- Total Sets: 1
- 00:42

** Rucking 16 kg **
- Total Sets: 1
- 4.0 km - 43:00

Morgen vermutlich morgens Roller, nachmittags Rad</sup>

Man muss auch nicht immer trollen

FitNotes Workout - Mittwoch 17th Dezember 2025
Time: 04:21 – 05:47 (1h 25m)
Total Volume: 5.451 Kg
Total Sets: 85
Total Reps: 1617

1. 10 Runden 37:37

Runde 11-16 23:28


Überkopf geht, beim Seitheben spannt die rechte Schulter. Merkwürdig

** Tabata Abs **
- Total Sets: 1
- 04:00

** Pull Up ** (Superset 1)
- Total Sets: 16
- Total Reps: 163
- 10 reps [45 Grad Pronation]
- 10 reps [Neutral]
- 10 reps [45 Grad Supination]
- 10 reps [Chin Up]
- 10 reps [42,4 mm Stange]
- 10 reps [Pro]
- 10 reps [Neutral]
- 10 reps
<sup>- 10 reps [Chin]
- 10 reps [42,4]
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 13 reps

** Push Up ** (Superset 1)
- Total Sets: 16
- Total Reps: 326
- 20 reps [Fist]
- 20 reps [Incline]
- 20 reps [One leg]
- 20 reps [Diamond]
- 20 reps
- 20 reps [Fist]
- 20 reps [Incline]
- 20 reps [One Leg]
- 20 reps [Diamond]
- 20 reps
- 20 reps
- 20 reps
- 20 reps
- 20 reps
- 20 reps
- 26 reps

** Air Squat ** (Superset 1)
- Total Sets: 16
- Total Reps: 498
- 30 reps
- 30 reps
- 30 reps
- 30 reps
- 30 reps
- 39 reps
- 30 reps
- 30 reps
- 30 reps
- 30 reps
- 30 reps
- 30 reps
- 30 reps
- 30 reps
- 30 reps
- 39 reps

** Clean & Press KB One Hand L/R (Added Reps) ** (Superset 1)
- Total Volume: 4.416 Kg
- Total Sets: 16
- Total Reps: 326
- 12.0 kgs x 20 reps
- 12.0 kgs x 20 reps
- 12.0 kgs x 20 reps
- 12.0 kgs x 20 reps
- 12.0 kgs x 20 reps
- 12.0 kgs x 20 reps
- 12.0 kgs x 20 reps
- 12.0 kgs x 20 reps
- 12.0 kgs x 20 reps
- 12.0 kgs x 20 reps
- 16.0 kgs x 20 reps
- 16.0 kgs x 20 reps
- 16.0 kgs x 20 reps
- 16.0 kgs x 20 reps
- 16.0 kgs x 20 reps
- 16.0 kgs x 26 reps

** Deadlift One Leg (Added Reps) ** (Superset 3)
- Total Volume: 160 Kg
- Total Sets: 1
- Total Reps: 10
- 16.0 kgs x 10 reps

** Step Ups 20" Box To Back Lunges ** (Superset 3)
- Total Sets: 1
- Total Reps: 14
- 14 reps

** TRX Pistol **
- Total Sets: 1
- Total Reps: 10
- 10 reps

** Row Parallettes ** (Superset 4)
- Total Sets: 1
- Total Reps: 25
- 25 reps

** Dip Parallettes ** (Superset 4)
- Total Sets: 1
- Total Reps: 25
- 25 reps

** Row Rings ** (Superset 4)
- Total Sets: 1
- Total Reps: 16
- 16 reps

** Dips Rings ** (Superset 4)
- Total Sets: 1
- Total Reps: 16
- 16 reps

** Side Lateral Dumbbell Raise ** (Superset 5)
- Total Volume: 220 Kg
- Total Sets: 2
- Total Reps: 22
- 10.0 kgs x 11 reps
- 10.0 kgs x 11 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 5)
- Total Volume: 165 Kg
- Total Sets: 2
- Total Reps: 22
- 7.5 kgs x 11 reps
- 7.5 kgs x 11 reps

** Side Lateral Dumbbell Raise Burnout ** (Superset 5)
- Total Volume: 110 Kg
- Total Sets: 2
- Total Reps: 22
- 5.0 kgs x 11 reps
- 5.0 kgs x 11 reps

** TRX Delts ** (Superset 5)
- Total Sets: 2
- Total Reps: 42
- 21 reps
- 21 reps

** Curl ** (Superset 6)
- Total Volume: 180 Kg
- Total Sets: 1
- Total Reps: 18
- 10.0 kgs x 18 reps

** Skullcrusher KH ** (Superset 6)
- Total Volume: 200 Kg
- Total Sets: 1
- Total Reps: 20
- 10.0 kgs x 20 reps

** TRX Bizeps ** (Superset 6)
- Total Sets: 1
- Total Reps: 20
- 20 reps

** TRX Triceps ** (Superset 6)
- Total Sets: 1
- Total Reps: 22
- 22 reps

** Deadhang 42,4mm ** (Superset 6)
- Total Sets: 1
- 00:42</sup>

FitNotes Workout - Freitag 19th Dezember 2025
Time: 04:10 – 05:41 (1h 31m)
Total Volume: 7.277,3 Kg
Total Sets: 63
Total Reps: 1572

48:10 erste Supersatz (7 Runden)

Tatsächlich ziemlich langsam, aber durch die höheren Wiederholungszahlen waren doch längere Pausen notwendig und die 16er waren schwerer als erwartet heute

Letzte 3 Runden in 9:01:20 Minuten

** Tabata Abs **
- Total Sets: 1
- 04:00

** Pull Up ** (Superset 1)
- Total Sets: 10
- Total Reps: 150
- 14 reps [45 Grad Pronation]
- 14 reps [Neutral]
- 14 reps [45 Grad Supination]
- 14 reps [Chin Up]
- 14 reps [42,4 mm Stange]
- 26 reps
- 21 reps
- 11 reps [Auf Zeit als Finisher zum Schluss des Trainings]
- 11 reps
- 11 reps

** Push Up ** (Superset 1)
- Total Sets: 10
- Total Reps: 300
- 28 reps [Fist]
- 28 reps [Incline]
- 28 reps [One leg]
- 28 reps [Diamond]
- 28 reps
- 52 reps
- 42 reps
- 22 reps
- 22 reps
- 22 reps

** Air Squat ** (Superset 1)
- Total Sets: 10
- Total Reps: 450
- 42 reps
- 42 reps
- 42 reps
- 42 reps
- 42 reps
- 78 reps
- 63 reps
- 33 reps
- 33 reps
- 33 reps

** Clean & Press KB One Hand L/R (Added Reps) ** (Superset 1)
- Total Volume: 4.160 Kg
- Total Sets: 10
- Total Reps: 300
- 16.0 kgs x 28 reps
- 16.0 kgs x 28 reps
- 16.0 kgs x 28 reps
- 16.0 kgs x 28 reps
- 16.0 kgs x 28 reps
- 12.0 kgs x 52 reps
- 12.0 kgs x 42 reps
- 12.0 kgs x 22 reps
- 12.0 kgs x 22 reps
- 12.0 kgs x 22 reps

** Pull Up Heavy ** (Superset 2)
- Total Volume: 261,8 Kg
- Total Sets: 1
- Total Reps: 11
- 23.8 kgs x 11 reps

** Push Up Heavy ** (Superset 2)
- Total Volume: 523,6 Kg
- Total Sets: 1
- Total Reps: 22
- 23.8 kgs x 22 reps

** Squat Vest ** (Superset 2)
- Total Volume: 785,4 Kg
- Total Sets: 1
- Total Reps: 33
- 23.8 kgs x 33 reps

** Clean & Press KB One Hand L/R (Added Reps) SECOND Round ** (Superset 2)
- Total Volume: 488 Kg
- Total Sets: 2
- Total Reps: 22
- 24.0 kgs x 12 reps [Drop]
- 20.0 kgs x 10 reps

** Deadlift One Leg (Added Reps) ** (Superset 3)
- Total Volume: 336 Kg
- Total Sets: 1
- Total Reps: 12
- 28.0 kgs x 12 reps [12 kg und 16 kg Kettlebell]

** Step Ups 20" Box To Back Lunges ** (Superset 3)
- Total Sets: 1
- Total Reps: 20
- 20 reps

** TRX Pistol ** (Superset 3)
- Total Sets: 1
- Total Reps: 14
- 14 reps

** Row Parallettes ** (Superset 4)
- Total Sets: 1
- Total Reps: 25
- 25 reps

** Dip Parallettes ** (Superset 4)
- Total Sets: 1
- Total Reps: 25
- 25 reps

** Row Rings ** (Superset 4)
- Total Sets: 1
- Total Reps: 18
- 18 reps

** Dips Rings ** (Superset 4)
- Total Sets: 1
- Total Reps: 18
- 18 reps

** Side Lateral Dumbbell Raise ** (Superset 5)
- Total Volume: 180 Kg
- Total Sets: 1
- Total Reps: 18
- 10.0 kgs x 18 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 5)
- Total Volume: 97,5 Kg
- Total Sets: 1
- Total Reps: 13
- 7.5 kgs x 13 reps

** Side Lateral Dumbbell Raise Burnout ** (Superset 5)
- Total Volume: 65 Kg
- Total Sets: 1
- Total Reps: 13
- 5.0 kgs x 13 reps

** TRX Delts ** (Superset 5)
- Total Sets: 1
- Total Reps: 28
- 28 reps

** Curl ** (Superset 6)
- Total Volume: 180 Kg
- Total Sets: 1
- Total Reps: 18
- 10.0 kgs x 18 reps

** Skullcrusher KH ** (Superset 6)
- Total Volume: 200 Kg
- Total Sets: 1
- Total Reps: 20
- 10.0 kgs x 20 reps

** TRX Bizeps ** (Superset 6)
- Total Sets: 1
- Total Reps: 20
- 20 reps

** TRX Triceps ** (Superset 6)
- Total Sets: 1
- Total Reps: 22
- 22 reps

** Deadhang 42,4mm ** ( 6)
- Total Sets: 1
- 00:45

** Rucking 16 kg **
- Total Sets: 1
- 4.0 km - 39:30

FitNotes Workout - Samstag 20th Dezember 2025
Time: 04:17 – 05:48 (1h 31m)
Total Volume: 5.169,5 Kg
Total Sets: 83
Total Reps: 1700

Achtung, ich bin ein Profi und weiß nicht was ich tue

Tag 2 vom Projekt Wahnsinn:

Das Volumen im Urlaub täglich durchziehen.

Weste und Kettlebells über 16 kg und höhere Wiederholungen waren fürs Intro drin, fliegen zugunsten der Regeneration aber raus

Gefährlich werden könnte mir die Verspannung in der vorderen rechten Schulter. Die ist sehr wechselhaft.

Letzte Nacht war super, diese wieder schlechter. Training lief nach Einsetzen des Koffein super

Zwei PRs waren überraschendweise im Training. Das freut mich sehr


18:45 für die 1. 5 Runden verbuche ich unter warm Up

31:42 für Runden 5-15 vermutlich neuer PR auf 10 Runden

Letzte Runde in 3:01:30 als Finisher

** Tabata Abs **
- Total Sets: 1
- 04:00

** Pull Up ** (Superset 1)
- Total Sets: 16
- Total Reps: 160
- 10 reps [45 Grad Pronation]
- 10 reps [Neutral]
- 10 reps [45 Grad Supination]
- 10 reps [Chin Up]
- 10 reps [42,4 mm Stange]
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps
- 10 reps

** Push Up ** (Superset 1)
- Total Sets: 16
- Total Reps: 320
- 20 reps [Fist]
- 20 reps [Incline]
- 20 reps [One leg]
- 20 reps [Diamond]
- 20 reps
- 20 reps
- 20 reps
- 20 reps
- 20 reps
- 20 reps
- 20 reps
- 20 reps
- 20 reps
- 20 reps
- 20 reps
- 20 reps

** Air Squat ** (Superset 1)
- Total Sets: 16
- Total Reps: 480
- 30 reps
- 30 reps
- 30 reps
- 30 reps
- 30 reps
- 30 reps
- 30 reps
- 30 reps
- 30 reps
- 30 reps
- 30 reps
- 30 reps
- 30 reps
- 30 reps
- 30 reps
- 30 reps

** Clean & Press KB One Hand L/R (Added Reps) ** (Superset 1)
- Total Volume: 4.240 Kg
- Total Sets: 16
- Total Reps: 320
- 16.0 kgs x 20 reps
- 16.0 kgs x 20 reps
- 16.0 kgs x 20 reps
- 16.0 kgs x 20 reps
- 16.0 kgs x 20 reps
- 12.0 kgs x 20 reps
- 12.0 kgs x 20 reps
- 12.0 kgs x 20 reps
- 12.0 kgs x 20 reps
- 12.0 kgs x 20 reps
- 12.0 kgs x 20 reps
- 12.0 kgs x 20 reps
- 12.0 kgs x 20 reps
- 12.0 kgs x 20 reps
- 12.0 kgs x 20 reps
- 12.0 kgs x 20 reps

** Deadlift One Leg (Added Reps) ** (Superset 3)
- Total Volume: 192 Kg
- Total Sets: 1
- Total Reps: 16
- 12.0 kgs x 16 reps

** Step Ups 20" Box To Back Lunges ** (Superset 3)
- Total Sets: 1
- Total Reps: 22
- 22 reps

** TRX Pistol **
- Total Sets: 1
- Total Reps: 14
- 14 reps

** Row Parallettes ** (Superset 4)
- Total Sets: 1
- Total Reps: 27
- 27 reps

** Dip Parallettes ** (Superset 4)
- Total Sets: 1
- Total Reps: 27
- 27 reps

** Row Rings ** (Superset 4)
- Total Sets: 1
- Total Reps: 18
- 18 reps

** Dips Rings ** (Superset 4)
- Total Sets: 1
- Total Reps: 18
- 18 reps

** Side Lateral Dumbbell Raise ** (Superset 5)
- Total Volume: 180 Kg
- Total Sets: 1
- Total Reps: 18
- 10.0 kgs x 18 reps

** Side Lateral Dumbbell Raise Easy ** (Superset 5)
- Total Volume: 82,5 Kg
- Total Sets: 1
- Total Reps: 11
- 7.5 kgs x 11 reps

** Side Lateral Dumbbell Raise Burnout ** (Superset 5)
- Total Volume: 55 Kg
- Total Sets: 1
- Total Reps: 11
- 5.0 kgs x 11 reps

** TRX Delts ** (Superset 5)
- Total Sets: 1
- Total Reps: 30
- 30 reps

** Curl ** (Superset 6)
- Total Volume: 200 Kg
- Total Sets: 1
- Total Reps: 20
- 10.0 kgs x 20 reps

** Skullcrusher KH ** (Superset 6)
- Total Volume: 220 Kg
- Total Sets: 1
- Total Reps: 22
- 10.0 kgs x 22 reps

** TRX Bizeps ** (Superset 6)
- Total Sets: 1
- Total Reps: 22
- 22 reps

** TRX Triceps ** (Superset 6)
- Total Sets: 1
- Total Reps: 24
- 24 reps

** Deadhang 42,4mm ** (Superset 6)
- Total Sets: 1
- 01:01 [PR!]

** Crunches **
- Total Sets: 1
- Total Reps: 120
- 120 reps

** Rucking 16 kg **
- Total Sets: 1
- 4.0 km - 38:30 [Ein paar leichte Intervalle]