A. Strength

10-14 Jahre

PVC OHS + Explosive Jumps

15-18 Jahre

PVC OHS + Explosive jumps

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. Rowing

5 km row for Time @moderate pace
TC: 22 min
@28:00
1 min on/1 min off x6 @hard pace

A. Dumbbell Bulgarian Split Squat 3 x 6-10

6-10 Dumbbell Bulgarian Split Squat
6-10 Dumbbell Bulgarian Split Squat
6-10 Dumbbell Bulgarian Split Squat

with controlled eccentric.
rest ~30sec. btw legs

B. Intervals

5 sets of:
90sec. on 30sec. off
AMRAP of:
8/6cal Echo Bike
10 Push Ups
10 Ring Rows

A. Power Snatch + Snatch 5 Sets

Power Snatch + Snatch
Power Snatch + Snatch
Power Snatch + Snatch
Power Snatch + Snatch
Power Snatch + Snatch

B. Gymnastics Capacity Intervals

4 sets of:
2min on 3min off

1. 12/9cal Echo Bike
10 Front Squats @60/40kg
7-15 C2B
ME Wall-walks

2. 12 Burpee over Bar
10 Front Squats @60/40kg
7-15 T2B
ME HS-walk (2,5m there and back)

A. Skill Bar Muscleups

Depending on Skill/Strength level work on the following parts:

1. No strict/No kipping pullups
-3-6 banded pullups/2-3 negatives/15-30s chin over bar hold
- 12-20 Boxdips / 3-6 Bar Dips
- Jumping Bar Muscleups

2. Got Strict/no kipping pullups
- work on kipping pullups
- Jumping Bar Muscleups
- hips to bar

3. Got Kipping/ but no C2B
- work on C2B
- Jumping Bar muscleups
- hips to bar

4. Got C2B
- work on banded bar Muscleups
- hips to bar
- Coach supported reps if close

B1. Dumbbell Romanian Deadlift 3 x 8-15

8-15 Dumbbell Romanian Deadlift
8-15 Dumbbell Romanian Deadlift
8-15 Dumbbell Romanian Deadlift

Rest 30-60s

B2. Pike Pushups From Box 3 x 8-15

8-15 Pike Pushups From Box
8-15 Pike Pushups From Box
8-15 Pike Pushups From Box

Rest 30-60s

B3. Barbell Upright Row 3 x 12-20

12-20 Barbell Upright Row
12-20 Barbell Upright Row
12-20 Barbell Upright Row

Rest 30-60s