A. Explosive Power

10-14 Jahre

Frontsquat from Floor + Explosive Jumps

15-18 Jahre

Hang Powercleans

B. Wholebody Strength-

10-14 Jahre

3 sets
8-16 alt. DB strictpress
Rest 30s
4-8 Chinups
Rest 30s
8-12 Splitsquats (slow ecc. + pause in bottom)
Rest 30s

Core Finisher

15-18 Jahre

3 sets
5-10 Barbell strictpress from Floor
Rest 30s
4-8 chinups
Rest 30s
8-12 frontfoot elevated splitsquats / side
Rest 30s

Core Finisher

A. In Teams of 2

3 min on/3 min off x5
Echo bike @moderate pace

@35:00
1 min on/1 min off x 5
Echo bike @hard pace

A1. Dumbbell Romanian Deadlift 3 x 10-15

10-15 Dumbbell Romanian Deadlift
10-15 Dumbbell Romanian Deadlift
10-15 Dumbbell Romanian Deadlift

rest 30-60sec.

A2. Rack Push-Up 3 x 6-12

6-12 Rack Push-Up
6-12 Rack Push-Up
6-12 Rack Push-Up

rest 30-60sec.

B. Intervals

3 sets of:
60sec. Echo Bike @moderate/hard pace
rest 60sec.
20sec. all out sprint
rest 2min

A. Intervals

25min EMOM
1. 15/12cal Echo Bike
2. 10-14 Single arm DB-Thrusters @30/20kg
3. 30 DU´s + 15 Pull ups
4. 12 DB-facing Burpees
5. rest

A. Snatch

4 sets of:
M. Snatch + P. Snatch + Below Knee Snatch
@ first weight after empty bar +

B. Snatch

4 sets of:
P. Snatch + Below Knee Snatch
@65-85%

C. Gymnastics Strength

2 sets of:
5-10 strict Pull Ups
rest 30-60sec.
5-10 strict (Ring) Dips
rest 30-60sec.
10-15 Wide ellbow Ring Rows
rest 30-60sec.
20-40sec. HS-hold
rest 30-60sec.
30sec. DB-Maltese hold
rest 30-60sec.
30sec. Planche Lean
rest 30-60sec.