About Stefan Müller

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So far Stefan Müller has created 387 blog entries.

Samstag, 8. August 2020

AMRAP in 32min @STEADY pace of: 200m Ski 2 Wall Climbs (good and controlled, no sliding down) 10 DB Lateral Box Step Overs 20 Double KB Gorilla Rows 400m Bike 4 Bar Muscle Ups (Scale: 4 Pull-ups + 4 Dips) 20 Side to Side Medball Toss 40 Double Unders CROSSCIRCUIT 7min ON / 2min OFF: [...]

8. August 2020|

WOD Fotos August 2020

7. August 2020|

Freitag, 7. August 2020

A: 3 rounds for time of: 400m Run 21 T2B 12 Deadlifts @ heavy load Rest: 2min between rounds B: "Core Finisher" 4 sets of 6-10 Dragon Flags Rest 90sec. between sets. BOOTCAMP (HIIT) 7min ON / 2min OFF: 1: Ski, Row, Assault Bike or Bike 2: AMRAP: 5/5 Suitcase KB Deadlifts 10 Squat Jumps 1 [...]

7. August 2020|

Donnerstag, 6. August 2020

A1: 4-4-4-3-3-3 Z-Press A2: 6 sets of 8 Double KB Clean + Jerk Start every 1:30min one of the exercises (alternating). B: In Teams of 2, AMRAP in 12min of: 10/7cals Row 5 Man Makers @ Medium Load Alternate full rounds. STRENGTH WOD A: Deadlift Five Sets of: 5-7 reps @70% B: Three to four [...]

6. August 2020|

Mittwoch, 5. August 2020

A1: 5 sets of 3 Weighted Eccentric Pistols @30A0 (each leg) A2: 4-4-4-4-4 Dead Hang to Inverted in Rings @3011 Start every 1:30min one of the exercises (alternating). B: 6 rounds, each for time of: 20 DB Walking Lunges @ challenging Load 15 KB Swings @ Heavy Load 100m Run Rest 90sec. between each round. [...]

5. August 2020|

Dienstag, 4. August 2020

A: 3-3-3-3-3-3 Back Squat @20X1 Start every 2min. B: For time of, 21-15-9 reps of: Burpee Box Jump over Overhead Squats 5min Rest Then 21-15-9 reps of: Hang Power Snatches Pull-ups One load for both barbell movements. Light-Medium Load. Target is to stay as unbroken as possible. Time cap: 20min. BOOTCAMP (HIIT) 7min ON / [...]

4. August 2020|

Montag, 3. August 2020

A1: 3-3-3-3-3 Power Cleans A2: 8-8-8-8-8 Ring Face Pulls A3: 8-8-8-8-8 Glute Ham Raises Start every 1:30min one of the exercises (alternating). B: 15-12-9 reps for time of: Hang Power Cleans @ Medium Load Wallballs Push-ups BOOTCAMP (HIIT) 7min ON / 2min OFF: 1: Ski, Row, Assault Bike or Bike 2: AMRAP: 4 Push-ups 6 Burpees [...]

3. August 2020|

This Week’s Highlights

MONDAY Power Cleans + Pulls + Posterior Chain / Short Metcon TUESDAY Heavy Back Squats / 2x Short-Medium Metcons (incl. Oly) with rest between WEDNESDAY Single Leg Work + Ring Skill / Short Metcon Intervals THURSDAY Upper Push + KB Work / Team of 2 Workout FRIDAY Long Metcon (incl. core + heavy Deadlifts) SATURDAY [...]

3. August 2020|

Freitag, 31. Juli 2020

AMRAP for 35min @ STEADY pace of: Ski 400m 5 Bench Press Bike 800m 10 Ring Push-ups Row 400m 5 Supinated Bent over Row Run 400m 40m Sled Push (2x 20m) BOOTCAMP (HIIT) 7min ON / 2min OFF: 1: Ski, Row, Assault Bike or Bike 2: AMRAP: 9 DB Deadlifts 6 DB Squats 3 DB Push [...]

31. Juli 2020|

Donnerstag, 30. Juli 2020

A: EMOM for 12min do: 1) 30secs of Handstand practise (Hold, Walk, Wallclimb, …) 2) 30secs of Pistol pratise (scaled, Rx...) B: 6x AMRAP of 2min ON / 1min OFF: 1) 10 DB Box Step-ups 3 Burpees 2) 6 DB Push Presses 8 DB Front Squats (light load & same for both exercises) 3) 16 [...]

30. Juli 2020|