A. Strength

10-14 Jahre

PVC hang Powersnatch + Explosive Jumps

Handstand Work

15-18 Jahre

PVC hang Powersnatch --》 Barbell hang powersnatch

B. Wholebody Strength

10-14 Jahre


15-18 Jahre

3 sets
6-10 DB benchpress
Rest 30s
6-10 SA DB 3-Point Rows / Side
Rest 30s
12-20 alt reverse lunges (farmers position)
Rest 30s

Core Finisher
5 min Plank Madness

A. Strength

3 Sets

8-10 DB- floorpress
30- 60 sec. Rest
8-10 def. Goblet Reverse lunges
30-60 sec. Rest

B. Workout

1:00 min on 0:30 min off
4 sets

1. Echobike for cals.
2. farmerswalk for m.

A. Running

2,3 km easy jog
-rest 2 min-
6-8x 400 m run (TC: 20 min)
-rest 1 min after each lap-
800 m easy cool Down jog

A. Below Knee Snatch 6 x 2

2 Below Knee Snatch
2 Below Knee Snatch
2 Below Knee Snatch
2 Below Knee Snatch
2 Below Knee Snatch
2 Below Knee Snatch

B. Deadlift

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

C. Gymnastics Capacity Intervals

4 sets of:
3min on 2min off
25/18cal Row
then AMRAP of:
10 T2B
5m HS-walk

A. Endurance Mixed Zones

Every 5min for 20min
20/15cal Echo Bike
400m Run

@20:00 for 20 min
20/15cal Echo Bike
400m Run
@Zone 2 Intensity