"full body workout" with material - 5 exercises / 3 rounds.
Time limit (time cap): 25 minutes

17-minute "full body workout" with equipment (2 dumbbells - m: 15-25kg/f: 10-15kg).

3 rounds - 5 exercises (max. repetitions) for 1 minute each - 1 minute break between rounds.

"full body workout" without equipment - 3 rounds

“full body workout” without equipment - 3 rounds

"full body workout" without equipment - 3 rounds

"full body workout" without equipment - 3 rounds

“full body workout” without equipment - 3 rounds

"full body workout" without equipment incl. 3 running units (1000m/800m/400m) for time

"full body workout" without equipment - 3 rounds

"full body workout" without equipment - 3 rounds

"full body workout" without equipment - 3 rounds

2 "body weight" exercises (without material) in alternation - for time

"full body workout" without material for time

45-minute intensive "full body workout".
Material: rowing machine, horizontal bar, flat bench, elasticated rubber band, sling trainer, balance hemisphere, plyo box, weight plates (1, 2, 5, 10kg), dumbbells (2, 3, 15kg).

"full body workout" with material - 3 exercises / 30 rounds.
Material: horizontal bar (pull ups).

"full body workout" with equipment (rowing machine and kettlebell m:16-24kg/f:8-12kg).
4 exercises (varying number of reps) / 4 rounds

"full body workout" with equipment (skipping rope) - 4 rounds

"full body workout" with equipment (plyo box or bench); add-on method up to 5 exercises for time

"full body workout" without equipment incl. running unit (4 rounds)

"full body workout" without equipment - 4 rounds

"full body workout" without equipment - 4 rounds

"full body workout" without equipment (3 exercises - 1x variable number of repetitions 2x identical - 4 rounds) for time

"full body workout" without equipment - 3 exercises (one with varying number of repetitions) / 4 rounds

"full body workout" with material - 5 rounds

"full body workout" with material (plyo box) - 5 rounds