A. Rowing Intervalls

3 min on/3 min off x3
2 min on/2 min off x4
1 min on/1 min off x5

A. Explosive Power

10-14 Jahre

Frontsquat from Floor + Explosive Jumps

15-18 Jahre

Cleans

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

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

10min EMOM
10sec. Echo Bike Sprint @~70% of max output

A. Intervals

8 sets of:
2min on 2min off

1. AMRAP of:
12/9cal Echo Bike
12 C2B
12 DB P. Cleans @2x22,5/15kg

2. AMRAP of:
50 DU´s
15 Ring Dips/Push ups
15 DB-Front Squats @2x22,5/15kg
Aim for consistent scores for all sets.

B. Accessories

3 sets of:
8-12 Hanging Ring leg curls
10-15 Wide ellbow Ring rows
30sec. prone W-hold
- YGIG per movement, but hold right after Row! -

A. Close Grip Bench Press 3 x 4-6

4-6 Close Grip Bench Press
4-6 Close Grip Bench Press
4-6 Close Grip Bench Press

Work at RPE 8-9 for set 1 + 2 and RPE 10 for the last set

B1. Box Step-Down 3 x 6-10

6-10 Box Step-Down
6-10 Box Step-Down
6-10 Box Step-Down

@RPE 8-9 for all sets - controlled eccentric and no bounce on floor

B2. Kettlebell Gorilla Row 3 x 8-12

8-12 Kettlebell Gorilla Row
8-12 Kettlebell Gorilla Row
8-12 Kettlebell Gorilla Row

@RPE 8-9 for all sets / Reps are for each side

C. Finisher

5min AMRAP of:
3-6-9-12-15-18... Push Ups
- after every round do 10 DB-P. Cleans @2x15/10kg -