24H Fitnesscenter

Crossfit / Functional

Functional

In functional training, training is not isolated. Everyday movements with load are carried out. More stability in everyday life, more coordination in certain movements and strengthening of the deep muscles. Our functional area is freely accessible for you.

You can put together your own workouts and let your imagination run wild. You need to improve your sprint? Then sprint! You want to jump higher? Then jump! Or are you already experienced with the Kettlebell, the Bulgarian Bag, or the Battle Ropes? Then use it to your advantage. Among others you will also find Slam Balls, Wall Balls, a SkiErgo, Curved Runner, an AirBike, a GHD. The floor is perfectly designed for weightlifting, bumper plates and enough barbells are available.

If you still feel insecure or have no experience with free training, then visit our courses! The courses are led by trainers, with a maximum of 10 participants, to have full control – over each one! Courses are included in the annual membership!

  • Bumper Plates

  • Plate Machines

  • Sledges

  • Running track 30 meters

  • Artificial turf 20 meters

  • stretching mats

  • Jump Box

Ski
Ergo

The Concept2 SkiErg allows a combined strength building and endurance training. In addition to providing an excellent upper body workout, the SkiErg also trains abdominal/back muscles and legs with each pull. The SkiErg is suitable for both double-deck and diagonal techniques. Whether you’re a professional cross-country skier, hobby cross-country skier, or just looking for a great way to train, the SkiErg will help you achieve your goals.

Curverd
Runner

It’s like walking on air, but with a strong thrust. This treadmill is unlike any other you have run on before: it is designed to deliver high-intensity exercise programs and running on the AirRunner burns up to 30% more calories than the standard motorized versions.

Air Bike

Using air resistance, the Assault AirBike automatically scales to match how hard you want to ride. The more you pedal, the greater the resistance. This is very simple physics with great effect.

Concept 2 Rower

Rowing on the Indoor Rower allows for a complete total body workout that involves more body parts and muscle groups than any other training device! You train your heart, lungs, circulation (aerobic and anaerobic threshold) and simultaneously build up your leg, back, shoulder, buttock, arm and leg muscles! The device works with air resistance, which guarantees a joint-gentle training for everyone.

Abmat

In order to relieve the spinal column in the lumbar region, a small cushion, a so-called Abmat, is used for sit-ups (trunk bending).

Air squat

Squat without weight.

AMRAP (As many repetitions/rounds as possible)

As many repetitions/rounds as possible.

Arch

This gymnastic exercise is often also known as ‘Superman’ and strengthens the back muscles. The athlete lies flat on his stomach with arms and legs stretched out. By tensing the back and buttock muscles, the legs, arms and the entire upper body are then lifted.

Ball slam

A heavy ball is lifted from the ground upside down and then thrown back onto the ground with a swing.

Back squat

Squat, where a barbell is positioned on the neck during the execution.

Bear crawl

The exercise imitates the walk of a bear. The hands are placed flat on the floor in front of the body. Then you run forward in a diagonal step pattern, keeping your legs and arms permanently stretched during the exercise. In addition to the flexibility in leg flexors, gluteus and the lower back, the elbows and shoulders are also strengthened.

Benchmark workouts

These are training sessions that are uniformly defined worldwide in order to test one’s own performance and improvements through repeated, irregular appearances in the WOD.

BP (Bench press)

Bench press. Lying on the back, a weight is lowered with both hands and pressed upwards again.

Box

CrossFit has its origin in the USA and was initially often practiced in garages. You therefore do not train in a gym or fitness studio, but in a box. These often still have the character of a garage or similar.

Box jump

Jump onto a raised surface, usually a wooden box.

(un)broken

A training set is broken if one does not manage the given number of repetitions without stopping.

Burpee

An exercise that combines knee bends, push-ups and stretch jump.

Butterfly pull-up

Pull-up, which is performed with a special technique. This enables a faster motion sequence.

C2B (Chest to bar pull-up)

Pull-ups are performed in such a way that the chest at the highest point touches the pull-up bar below the collarbone.

Clean

Lifting or transferring a barbell from the floor to the shoulders. You pull yourself under the barbell as soon as the bar reaches hip height.

C&J (Clean and jerk)

Moving a barbell from the floor to the shoulders and then expelling it overhead.

DL (Deadlift)

Cross lift. Lifting a barbell from the floor to hip level.

Dip

The body is supported with both arms on two spars so that it hangs vertically downwards. Then both arms are bent and the body is lowered until the shoulders are below the elbows. Then both arms are stretched again, so that the starting position is reached again.

DU (Double unders)

Rope jumps in which the skipping rope circles the athlete twice per jump.

EMOM (Every minute on the minute)

At the beginning of each minute, a sequence of movements is performed and repeated every minute.

Farmers walk

Farmers walk involves carrying loads in both hands (e.g. kettle-bells) like shopping bags over a certain distance. In addition to the training of strength and endurance, the balance of the trainee is also promoted.

Front squat

Squat, where a barbell is positioned in front of the head on the shoulders during execution.

GHD (Glute ham developer)

An exercise machine for strengthening back, abdominal, buttock and rear thigh muscles.

Girls

The so-called “Girls” are challenging training units which are conducted uniformly worldwide. Coach Greg Glassman’s (CrossFit founder) explains why the workouts are all named after women: “Anything that left you flat on your back, looking up at the sky asking ‘what just happened to me?’ deserves a female name.”

GTOH/G2O (Ground to overhead)

Lifting and pushing up a barbell from the floor to above the head. The athlete is free to choose whether to perform the movement as clean jerk, snatch or shoulder press. In the upper position both elbows must be extended.

Hero WODs

The “Hero Workouts” are the male counterpart of the “Girls” and are usually longer and significantly more strenuous than regular workouts. They are named after American soldiers who died in the war to show this respect.

Hollow rock

This gymnastic exercise strengthens and improves the stability of the trunk muscles. You lie on your back with outstretched arms and legs, then lift your arms and legs and begin to bob back and forth with a tense trunk.

HSPU (Handstand push-up)

You stand in handstand and lower yourself until your head touches the ground. Then push yourself back up with your arms to the starting position.

Jerk

Pushing is an Olympic discipline from weightlifting. Usually the exercise is performed in the combination “Clean and jerk”. After transfer (Clean) the barbell is pushed (Jerk) over the head.

KBS (Kettlebell swing)

An iron ball with handle is held in front of the body with both hands while standing. Then it is accelerated by an explosive hip extension so that it reaches its highest position above the head. Then the kettle-bell is guided with the arms back to the hip in the starting position.

Kipping pull-up

Hip flexion and extension supports the pull-up movement. So more pull-ups can be performed in less time.

K2E (Knees to elbow)

While holding on to the pull-up bar, both knees are simultaneously raised as high as possible towards the chest.

L-sit

With the outstretched arms supported on bars or rings, the legs are raised stretched so that the upper body and legs form an “L”.

MBC (Medball clean)

A medicine ball is lifted from the floor to shoulder level by means of hip extension.

MU (Muscle up)

This combination of movements is carried out on rings or on a horizontal bar. First a pull-up is performed and immediately afterwards a dip.

OHS (Overhead squat)

Squat in which a barbell is held upside down with arms stretched out during the execution.

Pistol squat

A knee bend performed on one leg while the other is stretched forward.

Pd (Pod)

Weight unit for Kettlebells (1 Pod = 16 kilogram, 2 Pood = 32 kilogram)

Power clean

Moving a barbell from the floor to the shoulders. In contrast to the Clean, the knees are only slightly bent to bring the barbell to shoulder height.

Power snatch

Tear (see Snatch) without going into a deep squat.

PR (Personal record)

Persönliche Bestleistung des Trainierenden.

Pull-up

Pull-up. There are different techniques to perform pull-ups effectively. The Kipping pull-ups and the Butterfly pull-ups are the most used techniques.

Push jerk

A barbell held at shoulder height is accelerated upwards by an explosive hip extension. While the barbell is still in the upward phase, the athlete moves so far down that the barbell is stabilized overhead with arms stretched out. Then the legs are stretched again and the athlete returns to the starting position.

Push press

A barbell held at shoulder height is accelerated upwards by an explosive hip extension.

Push-up

Push-ups are effective exercises to strengthen the abdomen, arms and shoulders.

Quadruple unders

Rope jumps in which the skipping rope circles the athlete four times per jump.

Renegade row

Both arms rest on a kettle-bell, the feet on the floor. The body forms a straight line. Then a kettle-bell is alternately pulled up with the arm.

Ring dip

Both stretched arms hold the upright body in the rings. Then both elbows are flexed so that the shoulders are lower than the elbows. Then both arms are stretched out again to return to the starting position.

Ring row

In this exercise the body is drawn to suspended rings, with the feet on a box or even on the floor.

RM (Repetition maximum)

Maximum weight for a certain number of repetitions, e.g. 1RM (maximum weight for 1 repetition) or 10RM (maximum weight for 10 repetitions)

Rope jump

Rope skipping is an exercise in which the rope circles the user as quickly as possible.

Row

(Indoor) Rowing. On the one hand, rowing is one of the most intensive endurance sports, but on the other hand it also offers optimal strength training for all major muscle groups.

Russian twist

Sitting on the floor, a heavy object such as a weight plate, medicine ball or kettle-bell is placed on the thighs. Then both the object is lifted with the arms and the legs. Now the object is placed on the floor alternately to the left and right of the pool.

Rx

If the exercise is performed as specified (weight, difficulty level, etc.)

Singles

Rope jumps in which the skipping rope circles the athlete once per jump.

Shoulder press

The pushing up of a barbell from shoulder height over head without swinging. In the upper position both elbows must be extended.

STOH (Shoulder to overhead)

The pushing up of a barbell from shoulder height overhead. The athlete is free to choose whether to perform the movement with Clean and Jerk, Clean and Push press or Snatch. In the upper position both elbows must be extended.

Sit-up

In trunk bending, the upper body is raised vertically from a lying position. In addition, the soles of the feet are placed together and the knees outwards in order to stimulate the abdominal muscle more.

Snatch

Pulling is a discipline derived from weightlifting. This is a coordinated, continuous movement that is executed at speed. The grip should be wide enough to allow a full knee bend with the barbell at arm length above the head.

Squat

The knee bend is available in different versions. The following variants are often used: Air squat, back squat, front squat, overhead squat.
Squat clean: The consecutive execution of a clean and a front squat.

Strict pull-up

A pull-up, which is performed without swing.

SDHP (Sumo deadlift high pull)

Standing in a wide straddle, the barbell is gripped in the middle with both hands. Then a dead-lift is performed and then first the shoulders are pulled up and then the elbows are bent until the barbell reaches almost chin height. Then the barbell is guided back to the floor.

Tabata

Tabata is a high-intensity interval workout developed by Japanese researcher Izumi Tabata at the National Institute of Fitness and Sport in Tokyo. From each exercise, 8 intervals of 20 seconds each are performed, with a 10 second break in between.

TGU (Turkish get-up)

With the back lying on the floor, a kettlebell is brought upside down in a predetermined sequence of movements. Then the sequence of movements is performed in reverse order until you are lying on the floor again.

Thruster

The successive execution of a front squat and a push press.

Time cap

Time limit in which the workout should be completed.

Tire flip

A large (tractor) tire lying on the ground is lifted into a vertical position and then turned over again.

Triple unders

Rope jumps in which the skipping rope circles the athlete three times per jump.

T2B (Toes to bar)

Both legs are raised simultaneously so that the feet touch the pull-up bar between the hands.

Walking lunges

Walking with wide lunges.

Wall ball

A medicine ball is thrown to a certain height on a surface (wall or board) using a given technique and then caught again. The throwing height is 3 meters (10 ft) for men and 2.7 meters (9 ft) for women.

Wall climb

The body is in the push-up position at the beginning of the movement. The soles of your feet touch the wall. Then so much pressure is built up with the arms that one can walk up the wall with the feet until the stomach touches the wall and the movement ends in a handstand position. Then you run with your arms forward again and with your feet down the wall until the starting position is reached.

Whiteboard

On the whiteboard is always the upcoming WOD. After the training session the athletes’ results are written down next door.

WOD (Workout of the day)

Training of the day. The WOD describes the course of a training with the exercises to be completed.