A. Strength

10-14 Jahre

15-18 Jahre

4-5 sets

5 Touch and go Deadlifts
Rest 1 min
5-8 Pike pushups from Box
Rest 1 min

B. Wod

10-14 Jahre

15-18 Jahre

Amrap8 in teams of 2
10 synchro T2B
4 burpees each
20 alt. Partner wallballs
4 burpees each

A. Amrap‘40

5 cal Echo bike
400 m run
10 cal Echo bike
400 m run
15 cal Echo bike
400 m run
…

A1. Goblet Squat 3 x 10-15

10-15 Goblet Squat
10-15 Goblet Squat
10-15 Goblet Squat

rest 30-60sec.

A2. Supinated Pull-Up 3 x 5-10

5-10 Supinated Pull-Up
5-10 Supinated Pull-Up
5-10 Supinated Pull-Up

rest 30-60sec.

B. Intervals

Every 4min for 12min (3 sets):
30sec. Echo Bike for cals
40m "heavy" Farmers walk (2x10m there and back)
30sec. Echo Bike for cals

A. Power Snatch + Hang Snatch 6 Sets

Power Snatch + Hang Snatch
Power Snatch + Hang Snatch
Power Snatch + Hang Snatch
Power Snatch + Hang Snatch
Power Snatch + Hang Snatch
Power Snatch + Hang Snatch

B. Deadlift

Build up to 2 heavy set of 1 Deadlift
rest 2-3min btw sets

C. Gymnastics Capacity Intervals

8 sets of:

1. 60 DU´s + 2-5 wall-walks/10-20m HS-walk

2. 18/14cal Row + 10-20 T2B

rest 60sec. btw sets

A. Shoulder Press 3 x 4-6

4-6 Shoulder Press
4-6 Shoulder Press
4-6 Shoulder Press

Work at RPE 8-9 for all sets

B1. Barbell Bulgarian Split Squat 3 x 6-10

6-10 Barbell Bulgarian Split Squat
6-10 Barbell Bulgarian Split Squat
6-10 Barbell Bulgarian Split Squat

@RPE 8-9 for all sets - controlled eccentric and focus on front leg quad

B2. 3-Point Dumbbell Row 3 x 6-10

6-10 3-Point Dumbbell Row
6-10 3-Point Dumbbell Row
6-10 3-Point Dumbbell Row

@RPE 8-9 for all sets

C. Finisher

5min AMRAP of:
10 Single arm KB-Hang Squat Cleans (5 each side) @32/24kg
10 Single arm KB-Push Press (5 each side) @32/24kg
- sets of Cleans and Presses need to be unbroken --> KB can not touch the floor even when switching sides! -