{"id":43398,"date":"2019-04-01T03:00:27","date_gmt":"2019-04-01T01:00:27","guid":{"rendered":"https:\/\/evofitness.at\/uncategorized\/high-intensity-kraft-ausdauer-training\/"},"modified":"2019-04-01T03:00:27","modified_gmt":"2019-04-01T01:00:27","slug":"high-intensity-kraft-ausdauer-training","status":"publish","type":"post","link":"https:\/\/evofitness.at\/de\/blog\/move\/high-intensity-kraft-ausdauer-training\/","title":{"rendered":"Workout des Monats: Capacity"},"content":{"rendered":"\n<p><strong>Alle Level <\/strong>\/ Kraft und Ausdauer \/ High-Intensity \/ 10-15 Minute<\/p>\n\n\n\n<p><strong>Equipment: <\/strong>Plyo Box, Trainingsmatte, Spin Bike\/Assault Bike<\/p>\n\n\n\n<div style=\"height:35px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mach dich bereit f\u00fcr unser Workout des Monats &#8211; ein <strong>hochintensives Kraft-Cardio-Training,<\/strong> das darauf ausgerichtet ist, <strong>Leistungsf\u00e4higkeit und Ausdauer<\/strong> zu entwickeln. Das wirft nat\u00fcrlich die Frage auf: Hast du was n\u00f6tig ist, um es durchzuf\u00fchren?<\/p>\n\n\n\n<p>Das Training ist, wie gewohnt unkompliziert. Es besteht aus nur<strong> 3 einfachen \u00dcbungen, <\/strong>die direkt nacheinander \u00fcber insgesamt <strong>5 Runden<\/strong> durchgef\u00fchrt werden. Du ben\u00f6tigst daf\u00fcr eine Stoppuhr, da es sich um ein zeitlich begrenztes Training handelt.<\/p>\n\n\n\n<p>Die \u00dcbungen werden in der folgenden Reihenfolge durchgef\u00fchrt:<\/p>\n\n\n\n<ol class=\"wp-block-list\"><li>Burpee &#8211; 6 Wiederholungen<\/li><li>Box Jumps &#8211; 6 Wiederholungen<\/li><li>Fahrrad &#8211; 1 Minute<\/li><\/ol>\n\n\n\n<p>F\u00fchre 5 Runden auf Zeit durch. <\/p>\n\n\n\n<div style=\"height:35px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Um dich bei diesem Training zu beraten, haben wir drei verschiedene Vorschl\u00e4ge zur Skalierung vorbereitet.<\/p>\n\n\n\n<p><strong>Leicht:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Burpee (ohne Liegest\u00fctz)<\/li><li>Squat jump (ohne Box)<\/li><li>Fahrrad (sitzend) <\/li><\/ul>\n\n\n\n<p><strong>Mittel:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Burpee<\/li><li>Box jump (niedrige H\u00f6he)<\/li><li>Fahrrad (sitzend) <\/li><\/ul>\n\n\n\n<p><strong>Schwer:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Burpee<\/li><li>Box jump (maximale H\u00f6he)<\/li><li>Fahrrad (stehend) <\/li><\/ul>\n\n\n\n<div style=\"height:35px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">HIGH-INTENSITY KRAFT-CARDIO-TRAINING<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>3 \u00fcbungen<\/li><li>5 Runden<\/li><li>Equipment: Plyo Box, Trainingsmatte, Spin Bike\/Assault Bike<\/li><li>Dauer: 10-15Min<\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><a href=\"https:\/\/vimeo.com\/191978583\/268cb9980a\">1. BURPEE<\/a><\/h3>\n\n\n\n<p><strong>6 Wiederholungen<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>ALS ANF\u00c4NGER, beginnst du mit einem unvollendeten Burpee (keine Liegest\u00fctze)<\/li><li> Dr\u00fccke die H\u00fcften nach oben<\/li><li> Kehre in die aufrechte Position zur\u00fcck<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-embed-vimeo wp-block-embed is-type-video is-provider-vimeo wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Burpees\" src=\"https:\/\/player.vimeo.com\/video\/191978583?h=268cb9980a&amp;dnt=1&amp;app_id=122963\" width=\"500\" height=\"338\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write; encrypted-media\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><a href=\"https:\/\/vimeo.com\/191978583\/268cb9980a\">2. BOX JUMP<\/a><\/h3>\n\n\n\n<p><strong>6 Wiederholungen<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>LEICHT: f\u00fchre einen einfachen Squat Jump (ohne Box) durch<\/li><li> MITTELSCHWER: benutze eine niedrige Box <\/li><li> Halte die K\u00f6rpermitte angespannt<\/li><li> Absorbiere die Landung durch das Beugen der Knie<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-embed-vimeo wp-block-embed is-type-video is-provider-vimeo wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Box jump\" src=\"https:\/\/player.vimeo.com\/video\/191991314?h=8e7aa22c3a&amp;dnt=1&amp;app_id=122963\" width=\"500\" height=\"338\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write; encrypted-media\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">3. Fahrrad\/ASSAULT BIKE<\/h2>\n\n\n\n<p><strong>1 Min<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>LEICHT\/MITTELSCHWER: bleib sitzen;<\/li><li> SCHWER: stehend<\/li><li> Du kannst ein Assault Bike nutzen, falls vorhanden<\/li><\/ul>\n\n\n\n<div style=\"height:35px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Hat dir unser High-Intensity Kraft-Cardio Training gefallen? Hier findest du noch andere EVO-Workouts:<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li><a href=\"https:\/\/evofitness.at\/langhantel-training\/\">Langhantel-Training<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/deadlift-workout\/\">Deadlift Workout<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/eigengewicht-workout-ausdauer-kraft\/\">20-Minuten Eigengewicht Workout<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/cardio-eigengewicht-zirkeltraining\/\">Cardio Eigengewicht-Training<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/emom-corebag-zirkeltraining\/\">EMOM Corebag Zirkeltraining<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/zirkeltraining-fantastischen-4\/\">Eigengewicht Zirkeltraining<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/eigengewicht-trx-workout\/\">Eigengewcht und TRX Workout<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/queenax-workout\/\">Queenax Workout<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/kinesis-workout\/\">Kinesis Workout<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/sommer-eigengewicht-workout\/\">Ganzk\u00f6rper Sommer Workout<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/glutes-workout\/\">Glutes Workout<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/16-minutiges-tabata-workout\/\">16-min\u00fctiges Tabata Workout<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/core-workout-fuer-paare\/\">Workout f\u00fcr Paare<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/36-minutiges-beintraining\/\">Beintraining<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/10-minutiges-ganzkorpertraining\/\">10-Minuten Ganzk\u00f6rpertraining<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/tabata-workout\/\">Tabata Workout<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/workout-des-monats-kettlebell-core-workout\/\">Kettlebell Core Workout<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/langhantel-workout\/\">Langhantel Workout<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/schnelles-10-minuetiges-zirkeltraining\/\">High Intensity Zirkeltraining<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/des-teufels-advokat\/\">Cardio Workout<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/workout-des-monats-bewegungsbalance\/\">Bewegungsbalance Workout<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/workout-des-monats-in-the-bag\/\">Corebag Workout<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/workout-des-monats-kinesis-core-workout\/\">Kinesis Core Workout<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/workout-des-monats-jump-start-hiit-workout\/\">Jump Start HIIT Workout<\/a><\/li><\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Alle Level \/ Kraft und Ausdauer \/ High-Intensity \/ 10-15 Minute Equipment: Plyo Box, Trainingsmatte, Spin Bike\/Assault Bike Mach dich&#8230;<\/p>\n","protected":false},"author":4,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"Workout des Monats: High-Intensity Kraft-Ausdauer Training | EVO Fitness","_seopress_titles_desc":"Mach dich bereit f\u00fcr unser Workout des Monats - ein High-Intensity Kraft-Cardio-Training f\u00fcr bessere Leistungsf\u00e4higkeit und Ausdauer.","_seopress_robots_index":"","footnotes":""},"categories":[102],"tags":[130,134,689,1309,1352],"class_list":["post-43398","post","type-post","status-publish","format-standard","hentry","category-move","tag-funktionelles-training","tag-kraft","tag-workout-des-monats","tag-functional-training-2","tag-strength-2"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.at\/de\/wp-json\/wp\/v2\/posts\/43398","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/evofitness.at\/de\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/evofitness.at\/de\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/evofitness.at\/de\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.at\/de\/wp-json\/wp\/v2\/comments?post=43398"}],"version-history":[{"count":0,"href":"https:\/\/evofitness.at\/de\/wp-json\/wp\/v2\/posts\/43398\/revisions"}],"wp:attachment":[{"href":"https:\/\/evofitness.at\/de\/wp-json\/wp\/v2\/media?parent=43398"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.at\/de\/wp-json\/wp\/v2\/categories?post=43398"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.at\/de\/wp-json\/wp\/v2\/tags?post=43398"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}