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Every morning:Pullups, pushups, and squats
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Every day:Usage of grip strength trainers, finger exercisers, and the Flexbar 15 min
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Before workouts:
Warmup and dynamic stretching 10-20 min
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After workouts:Static stretching and foam rolling 10-20 min
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DayWorkoutComments
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30.12.2018Bouldering 1.5h
Calisthenics Exercises 30 min:
- Dead Hangs
- Hanging Shrugs Two- and Onehanded
- Assisted Onehanded Lock-Offs
- Hanging Windshield Wipers
- Front Lever
2 days rest are now mandatory, as the workout was very intense
9
31.12.2018Rest
10
01.01.2019Rest
11
02.01.2019HIIT Running 4 km
12
03.01.2019Bouldering 1h
Calisthenics Exercises 45 min:
- Half Lever
- Front Lever
- Back Lever
- Planche
- Hanging Windshield Wipers
- Onehanded Hanging from a Bar
13
04.01.2019Calisthenics Core Exercises 30 min
Leg and Jump Exercises 30 min
14
05.01.2019Pushup Exercises 45 min:
- Wide
- Narrow
- Superman
- Clapping
- Spider
- Onehanded
Rotator Cuff Exercises 15 min
Shoulder Exercises 15 min
15
06.01.2019Calisthenics Exercises 45 min:
- Half Lever
- Front Lever
- Back Lever
Hangboard Workout 20 min
https://www.ninjawarriorx.com/hangboard-workout-for-getting-incredible-finger-strength/
16
07.01.2019Rest
17
08.01.2019Rest
18
09.01.2019Pullup Variants 45 min
Calisthenics Core Exercises 20 min
https://www.ninjawarriorx.com/how-to-train-pull-ups-like-a-ninja-warrior/
19
10.01.2019Pushup Exercises 30 min:
- Wide
- Narrow
- Superman
- Clapping
- Spider
- Finger
- Onehanded
Planche Exercises 10 min
Rotator Cuff Exercises 10 min
Shoulder Exercises 10 min
20
11.01.2019Bouldering 2.5h
Pullup Variants 10 min
Core Exercises on Pullup Bar 10 min
21
12.01.2019Leg Exercises 30 min
Endurance Exercises 30 min:
- Squat Thrust
- Mountain Climbers
- Burpees
- Bastards
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13.01.2019Calisthenics Exercises 1h:
- Handstand Pushups
- Half Lever
- Front Lever
- Back Lever
23
14.01.2019Bouldering 2.5h
24
15.01.2019Parkour Training 1.5h
25
16.01.2019RestRest needed, as strength was diminishing quickly the day before
26
17.01.2019Swimming 45 minKind of cardio and rest day
27
18.01.2019Pushup Exercises 30 min:
- Wide
- Narrow
- Superman
- Clapping
- Spider
- Finger
- Onehanded
Dips + Handstand Pushups 5 min
Rotator Cuff Exercises 10 min
Shoulder Exercises 10 min
28
19.01.2019Ninja Warrior Obstacle Training 6hhttps://www.ninjawarriorx.com/ninja-warrior-obstacles-guide/
29
20.01.2019Rest
30
21.01.2019Bouldering 1h
31
22.01.2019Leg Exercises 1 h inclusive
- Burpees
- Bastards
- Box Jumps

Core Exercises 20 min
32
23.01.2019Pushup Exercises 30 min:
- Wide
- Narrow
- Superman
- Clapping
- Spider
- Finger
- Onehanded
Handstand Pushups 10 min
Rotator Cuff Exercises 10 min
Shoulder Exercises 10 min"
33
24.01.2019Calisthenics Exercises 1h:
- Half Lever
- Front Lever
- Back Lever
- Weighted Dead Hangs from Rods
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25.01.2019Pullup Variants 45 min
Box Jumps + Skipping 20 min
Hangoard Workout 20 min
35
26.01.2019Rest
36
27.01.2019Rest
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28.01.2019Box Jumps + Skipping 20 min
Bouldering 1h
Pullup Variants + (Onehanded) Deadhangs 15 min

Core Exercises on Pullup Bar 15 min
- Hanging Windshield Wipers
- Hanging Leg Raises
- etc.
38
29.01.2019Parkour Training 1.5h inclusive
- Wall Runs
- Precision Jumps

- Precision Lache
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30.01.2019Calisthenics Exercises 1h:
- Half Lever
- Front Lever
- Back Lever
40
31.01.2019Rotator Cuff Exercises 10 min
Shoulder Exercises 10 min
Weighted Dead Hangs from Rods
Hangboard Workout 20 min
https://www.ninjawarriorx.com/hangboard-workout-for-getting-incredible-finger-strength/
41
01.02.2019Skipping + Box Jumps 10 min
Pushup Exercises 30 min:
- Wide
- Narrow
- Superman
- Clapping
- Spider
- Finger
- Onehanded
Dips + Handstand Pushups 5 min
42
02.02.2019Planche Exercises 10 min
Leg Exercises 20 min
Core Exercises 20 min
43
03.02.2019Bouldering 2h
Core Exercises on Pullup Bar 10 min
- Hanging Windshield Wipers
- Hanging Leg Raises
- etc.
44
04.02.2019Rest
45
05.02.2019Leg Exercises 20 min:
- Squats
- Box Jumps
Parkour Training 1.5h
46
06.02.2019Pushup Exercises 30 min:
- Wide
- Narrow
- Superman
- Clapping
- Spider
- Finger
- Onehanded
Dips + Handstand Pushups 10 min
47
07.02.2019Pullup Variants 45 min
Weighted Deadhangs 10 min
Hangoard Workout 20 min"
https://www.ninjawarriorx.com/how-to-train-pull-ups-like-a-ninja-warrior/
https://www.ninjawarriorx.com/hangboard-workout-for-getting-incredible-finger-strength/
48
08.02.2019Calisthenics Exercises 1h:
- Half Lever
- Front Lever
- Back Lever"
49
09.02.2019Cardio 2h
50
10.02.2019Ninja Warrior Obstacle Training 4hhttps://www.ninjawarriorx.com/ninja-warrior-obstacles-guide/
51
11.02.2019Rest
52
12.02.2019Pushup Exercises 30 min:
- Wide
- Narrow
- Superman
- Clapping
- Spider
- Finger
- Onehanded
Dips + Handstand Pushups 5 min
Rotator Cuff Exercises 10 min
Shoulder Exercises 10 min
53
13.02.2019Pullup Variants 45 min
Weighted Deadhangs 10 min
Hangoard Workout 20 min"
54
14.02.2019Rest
55
15.02.2019Bouldering 2h
56
16.02.2019Rest
57
17.02.2019Pushup Exercises 30 min:
- Wide
- Narrow
- Superman
- Clapping
- Spider
- Finger
- Onehanded
Dips + Handstand Pushups 5 min
Rotator Cuff Exercises 10 min
Shoulder Exercises 10 min
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18.02.2019Rest
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19.02.2019Planche Exercises 10 min
Leg Exercises 20 min
Core Exercises 20 min
60
20.02.2019Rest
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21.02.2019Calisthenics Exercises 1h:
- Half Lever
- Front Lever
- Back Lever"
62
22.02.2019Rest
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23.02.2019Casting
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24.02.2019Rest
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25.02.2019Bouldering 2h
66
26.02.2019Pushup Exercises 30 min:
- Wide
- Narrow
- Superman
- Clapping
- Spider
- Finger
- Onehanded
Dips + Handstand Pushups 5 min
Rotator Cuff Exercises 10 min
Shoulder Exercises 10 min
67
27.02.2019Calisthenics Exercises 1h:
- Half Lever
- Front Lever
- Back Lever"
68
28.02.2019Bouldering 2h
69
01.03.2019Planche Exercises 10 min
Leg Exercises 20 min
Core Exercises 20 min
70
02.03.2019Rest
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03.03.2019Snowboarding
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04.03.2019Snowboarding
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05.03.2019Snowboarding
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06.03.2019Snowboarding
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07.03.2019Bouldering 2h
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08.03.2019Strength-Stamina Circuit Training 1h
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09.03.2019Ninja Warrior Obstacle Training 6h
78
10.03.2019Rest
79
11.03.2019Pushup Exercises 30 min:
- Wide
- Narrow
- Superman
- Clapping
- Spider
- Finger
- Onehanded
Dips + Handstand Pushups 5 min
80
12.03.2019Rotator Cuff Exercises 15 min
Shoulder Exercises 15 min
Static Leg Exercises 20 min
81
13.03.2019Calisthenics Exercises 45 min:
- Half Lever
- Front Lever
- Back Lever
- Planche
- Onehanded Locking on Rings
82
14.03.2019Rest
83
15.03.2019Calisthenics Exercises 20 min:
- Hanging Windshield Wipers
- Planche Exercises
Core Exercises 20 min
Handstand and Dip Exercises 10 min
84
16.03.2019Bouldering 2h
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17.03.2019Rest
86
18.03.2019Running 4 km
Leg Exercises: 20 min
87
19.03.2019Pullup Variants 45 min
Weighted Deadhangs 10 min
Hangoard Workout 20 min
Rotator Cuff Exercises 15 min
Shoulder Exercises 15 min
88
20.03.2019Core Exercises 30 min
Running 4 km
Leg Exercises 20 min
89
21.03.2019Bouldering 2h
90
22.03.2019Pushup Exercises 30 min:
- Wide
- Narrow
- Superman
- Clapping
- Spider
- Finger
- Onehanded
Dips 10 min
91
23.03.2019Rest
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24.03.2019Rest
93
25.03.2019Pullup Variants 45 min
Weighted Deadhangs 10 min
Hangoard Workout 20 min
94
26.03.2019Running 4 km
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27.03.2019Bouldering 2h
96
28.03.2019Calisthenics Exercises 45 min:
- Half Lever
- Front Lever
- Back Lever
97
29.03.2019Rest
98
30.03.2019Ninja Warrior Competition (Ninja League, Flip Lab, Zurich, Switzerland)
99
31.03.2019Rest
100
01.04.2019Bouldering 2h