20-01-2026 (elke dag proberen)
10x pull up wide grip 10x handle pull up 10x dips
18-01-2026
2x 10x deadlifts 10x front squat 10x Romanian deadlift 12x squat clean 12x goblet squat
2x 14x alternating dumbbell snatch 12x renegade push up 8-10x pull-up 12x z-press 12x med ball roll out push-up
30 sec 2x Hollow body rock Med ball pass Table top shoulder taps Leg raises Flutter kicks
16-01-2026
6x pull-ups wide grip 6x handle pull-ups 10x dips
09-01-2026
6 sets 8-12 resistance band deadlifts 3 x max sit-ups met opbouwend gewicht 7x thruster burpees 12 jump lunges 6 box step ups met plates
24-11-2025
3x wide pull-ups 5x handle pull-ups 5x push-ups 2x5 dips
20-11-2025
10x handle pull-ups 5x wide pull-ups 3x5 dips 10x push-ups
06-11-2025
Total for four persons: 500/350 m ski 20 thrusters 50 cal bike 60 hammer slams 50 tyre flips 200 rope pulls 30 sandbags over the shoulder
28-10-2025
3x5 handle pull-ups 2x5 dips 10x push-ups
23-10-2025
12 sandbag squats yoke pull 10 n 10-10 landmine press max seated shoulder press 20 floor press 20 low row max sandbag chest push
20-10-2025
5x wide pull-up (incomplete) 5x handle pull-up 3x6 dips 10x handle push-ups
16-10-2025
200 m sandbag carry 30 burpees over sandbag 30 sandbags over the shoulder 30 barbell bicep rows 30 deadlifts 60 plate overhead lunge walks 30 m sled push 30 m sled pull
13-10-2025
8x pull-ups 3x6 dips 8 push-ups
09-10-2025
(A) 10 box step sandbag 20 meter sled push 10 box step up sandbag 6 sandbag over the shoulder
(B) 20 landline press floor 30 floor press 20 shoulder press empty bar MAX push-ups
(C) 20 cal bike 20 DB lunge steps 8 cal bike
06-10-2025
3x2 pull-ups 3x6 dips 1x10 push ups
02-10-2025
40 m sled push 40 m farmers walk 10x sb over the shoulder
10 x close chest? press Max sandbag hold 30 sec battle ropes
Max front squat hold 150 m bike 10x landmine press
28-09-2025
3x pull-up 10x push-ups 3x3 dips
27-09-2025
3x pull-up 3x3 dips 25x fly press (5 kg) 25x db press (5kg)
25-09-2025
20 m sled push with shoulders 20 m sled pull trx 12 unbroken sandbag squats 6 ring row 20 sec gorilla row hold kettlebell Max low row 30 Sec battle rope 45 Sec ski 8/12 Tricep Roll