BENCHMARK-WOCHE 10.-14.MAI

Diese Woche gilt es, Deinen Trainingserfolg in Zahlen zu messen. Zieh es durch und sei stolz auf Dich!
 
1. CFBS-Benchmark
 
Damen:
 
Drei Runden auf Zeit:
 
10 Liegestützen
20 Rumpfbeugen
30 Kniebeugen
40 Kettlebell Swings
 
Herren:
 
Vier Runden auf Zeit:
 
10 Klimmzüge
20 Liegestützen
30 Rumpfbeugen
40 Kniebeugen
 
Vergleiche deine Zeit mit:
3. Februar
2. Februar
1. Februar
6. November
7. September
8. Juli
8. Juni
 
 
2. Fran
 
21-15-9
Thrusters
Klimmzüge
 
 
3. Baseline-Benchmark
 
500m Rudern
40 Kniebeugen
30 Rumpfbeugen
20 Liegestütze
10 Klimmzüge
 
Schreibe deine Zeit und das verwendete Gewicht in die Kommentare und lies diesen Artikel.
 
ThrusterThis week we measure your training success. Go through with it be proud on yourself!
 
1. CFBS-Benchmark
 
Girls:
 
Three rounds for time:
 
10 push ups
20 sit ups
30 air squats
40 kettlebell swings
 
Men:
 
Four rounds for time of:
 
10 pull ups
20 push ups
30 sit ups
40 air squats
 
Compare your result with:
3. Februar
2. Februar
1. Februar
6. November
7. September
8. Juli
8. Juni
 
 
2. Fran
 
21-15-9
Thrusters
Pull ups
 
 
3. Baseline-Benchmark
 
500m row
40 air squats
30 sit ups
20 push ups
10 pull ups
 
Post time and load to comments and read this article.
 
Thruster

6 Gedanken zu „BENCHMARK-WOCHE 10.-14.MAI

  1. Claudia Artikelautor

    CFBS-Benchmark:

    Men’s version:

    as rx’d
    Fabian K. 10:21
    T. 11:44
    Tom 12:28
    Ramon 13:26
    Fabian D. 13:42
    Simon 13:42
    Claudia 13:51
    Oli F. 15:02
    Gregory 16:02
    Josh 16:35
    Mirko 17:13
    Aaron 20:52
    Norman 21:19

    scaled:
    Patrick B. 10:39 (2 rounds)
    Roman S. 14:26 (1 purple band)
    Mirco 14:31 (1 green band)
    Corey 14:33 (1 purple band)
    Remo 15:05 (1 purple band)
    David S. 15:37 (1 purple band, pu on knees)
    Dominik 15:52 (1 purple band)
    Guido 16:22 (1 purple band, pu on knees)
    Alexis 16:24 (1 green band)
    Christoph 18:27 (1 green band)
    Antonio 19:18 (1 blue band)
    David T. 21:28 (1 blue band, pu on knees)
    Beni 24:21 (1 purple band)

    Girls’ version:
    Sibylle 8:19 (10kg kb, pu on knees)
    Sandra 8:23 (8 incline pu on knees, su with 1 purple band, box-sq)
    Marleen 8:26 (12kg kb, pu on knees)
    Eveline 8:59 (12kg kb, pu on knees)
    Sabrina 9:05 (10kg kb, pu on knees)
    Denise 9:26 (10kg kb, pu on knees)
    Steffi 9:41 (16kg kb, pu on knees)
    Katrin 9:42 (12kg kb, pu on knees)
    Nicole 10:00 (10/12kg kb, pu on knees)
    Dunja 10:26 (12kg kb, pu on knees)
    Valérie 10:29 (12kg kb, pu on knees)
    Ivana 12:47 (10kg kb, pu on knees)
    Manuela 13:15 (10kg kb, pu on knees)
    Tanja 13:17 (12kg kb, pu on knees)
    Maya 13:36 (10kg kb, pu on knees)
    Stefanie 15:16 (8kg kb, pu on knees)

    The guys who already did the CFBS-benchmark workout had the honour to meet a nice girl called Fran. 😉

    as rx’d
    Ramon 4:17
    Tom 5:47
    Claudia 5:57
    Josh 6:51
    Fabian K. 7:51
    T. 9:30
    Mirko 10:39

    scaled:
    Marleen 6:03 (17.5kg bar, 2 purple bands)
    Nicole 6:22 (17.5kg bar, 2 green bands)
    David T. 9:01 (30kg bar, 1 green band)
    Christoph 9:07 (30kg bar, 1 purple band)
    Antonino 9:31 (30kg bar, 1 blue band)
    Ivana 11:48 (17.5kg bar, 2 purple bands)
    Tanja 12:20 (17.5kg bar, 1 green band)
    Aaron 13:16 (30kg bar, 1 purple band)

    The guys who already did the CFBS-benchmark workout AND Fran were blown away with our Baseline-Workout. XD

    T. 3:39
    Josh 4:11
    Dominik M. 4:36
    Claudia 4:37
    Simeon 4:26 (-4 pull ups)
    Beni H. 4:44 (-4 pull ups)

    Antworten
  2. Claudia Artikelautor

    CFBS-Benchmark:

    Men’s version:

    as rx’d
    Fabian K. 10:21
    T. 11:44
    Tom 12:28
    Ramon 13:26
    Fabian D. 13:42
    Simon 13:42
    Claudia 13:51
    Oli F. 15:02
    Gregory 16:02
    Josh 16:35
    Mirko 17:13
    Aaron 20:52
    Norman 21:19

    scaled:
    Patrick B. 10:39 (2 rounds)
    Roman S. 14:26 (1 purple band)
    Mirco 14:31 (1 green band)
    Corey 14:33 (1 purple band)
    Remo 15:05 (1 purple band)
    David S. 15:37 (1 purple band, pu on knees)
    Dominik 15:52 (1 purple band)
    Guido 16:22 (1 purple band, pu on knees)
    Alexis 16:24 (1 green band)
    Christoph 18:27 (1 green band)
    Antonio 19:18 (1 blue band)
    David T. 21:28 (1 blue band, pu on knees)
    Beni 24:21 (1 purple band)

    Girls’ version:
    Sibylle 8:19 (10kg kb, pu on knees)
    Sandra 8:23 (8 incline pu on knees, su with 1 purple band, box-sq)
    Marleen 8:26 (12kg kb, pu on knees)
    Eveline 8:59 (12kg kb, pu on knees)
    Sabrina 9:05 (10kg kb, pu on knees)
    Denise 9:26 (10kg kb, pu on knees)
    Steffi 9:41 (16kg kb, pu on knees)
    Katrin 9:42 (12kg kb, pu on knees)
    Nicole 10:00 (10/12kg kb, pu on knees)
    Dunja 10:26 (12kg kb, pu on knees)
    Valérie 10:29 (12kg kb, pu on knees)
    Ivana 12:47 (10kg kb, pu on knees)
    Manuela 13:15 (10kg kb, pu on knees)
    Tanja 13:17 (12kg kb, pu on knees)
    Maya 13:36 (10kg kb, pu on knees)
    Stefanie 15:16 (8kg kb, pu on knees)

    The guys who already did the CFBS-benchmark workout had the honour to meet a nice girl called Fran. 😉

    as rx’d
    Ramon 4:17
    Tom 5:47
    Claudia 5:57
    Josh 6:51
    Fabian K. 7:51
    T. 9:30
    Mirko 10:39

    scaled:
    Marleen 6:03 (17.5kg bar, 2 purple bands)
    Nicole 6:22 (17.5kg bar, 2 green bands)
    David T. 9:01 (30kg bar, 1 green band)
    Christoph 9:07 (30kg bar, 1 purple band)
    Antonino 9:31 (30kg bar, 1 blue band)
    Ivana 11:48 (17.5kg bar, 2 purple bands)
    Tanja 12:20 (17.5kg bar, 1 green band)
    Aaron 13:16 (30kg bar, 1 purple band)

    The guys who already did the CFBS-benchmark workout AND Fran were blown away with our Baseline-Workout. XD

    T. 3:39
    Josh 4:11
    Dominik M. 4:36
    Claudia 4:37
    Simeon 4:26 (-4 pull ups)
    Beni H. 4:44 (-4 pull ups)

    Antworten
  3. Claudia Artikelautor

    CFBS-Benchmark:

    Men’s version:

    as rx’d
    Fabian K. 10:21
    T. 11:44
    Tom 12:28
    Ramon 13:26
    Fabian D. 13:42
    Simon 13:42
    Claudia 13:51
    Oli F. 15:02
    Gregory 16:02
    Josh 16:35
    Mirko 17:13
    Aaron 20:52
    Norman 21:19

    scaled:
    Patrick B. 10:39 (2 rounds)
    Roman S. 14:26 (1 purple band)
    Mirco 14:31 (1 green band)
    Corey 14:33 (1 purple band)
    Remo 15:05 (1 purple band)
    David S. 15:37 (1 purple band, pu on knees)
    Dominik 15:52 (1 purple band)
    Guido 16:22 (1 purple band, pu on knees)
    Alexis 16:24 (1 green band)
    Christoph 18:27 (1 green band)
    Antonio 19:18 (1 blue band)
    David T. 21:28 (1 blue band, pu on knees)
    Beni 24:21 (1 purple band)

    Girls’ version:
    Sibylle 8:19 (10kg kb, pu on knees)
    Sandra 8:23 (8 incline pu on knees, su with 1 purple band, box-sq)
    Marleen 8:26 (12kg kb, pu on knees)
    Eveline 8:59 (12kg kb, pu on knees)
    Sabrina 9:05 (10kg kb, pu on knees)
    Denise 9:26 (10kg kb, pu on knees)
    Steffi 9:41 (16kg kb, pu on knees)
    Katrin 9:42 (12kg kb, pu on knees)
    Nicole 10:00 (10/12kg kb, pu on knees)
    Dunja 10:26 (12kg kb, pu on knees)
    Valérie 10:29 (12kg kb, pu on knees)
    Ivana 12:47 (10kg kb, pu on knees)
    Manuela 13:15 (10kg kb, pu on knees)
    Tanja 13:17 (12kg kb, pu on knees)
    Maya 13:36 (10kg kb, pu on knees)
    Stefanie 15:16 (8kg kb, pu on knees)

    The guys who already did the CFBS-benchmark workout had the honour to meet a nice girl called Fran. 😉

    as rx’d
    Ramon 4:17
    Tom 5:47
    Claudia 5:57
    Josh 6:51
    Fabian K. 7:51
    T. 9:30
    Mirko 10:39

    scaled:
    Marleen 6:03 (17.5kg bar, 2 purple bands)
    Nicole 6:22 (17.5kg bar, 2 green bands)
    David T. 9:01 (30kg bar, 1 green band)
    Christoph 9:07 (30kg bar, 1 purple band)
    Antonino 9:31 (30kg bar, 1 blue band)
    Ivana 11:48 (17.5kg bar, 2 purple bands)
    Tanja 12:20 (17.5kg bar, 1 green band)
    Aaron 13:16 (30kg bar, 1 purple band)

    The guys who already did the CFBS-benchmark workout AND Fran were blown away with our Baseline-Workout. XD

    T. 3:39
    Josh 4:11
    Dominik M. 4:36
    Claudia 4:37
    Simeon 4:26 (-4 pull ups)
    Beni H. 4:44 (-4 pull ups)

    Antworten

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