A. 2 min on/2 min off x10

A) cal on Ski
B) Cak on C2 Bike

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 8-12

8-12 Goblet Squat
8-12 Goblet Squat
8-12 Goblet Squat

with 4sec. ecc.
rest 30-60sec.

A2. Seated Alternating Dumbbell Shoulder Press 3 x 10-16

10-16 Seated Alternating Dumbbell Shoulder Press
10-16 Seated Alternating Dumbbell Shoulder Press
10-16 Seated Alternating Dumbbell Shoulder Press

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. Intervals

10 sets of:
90sec. on 90sec. off

1. AMRAP of:
12/9cal Echo Bike
6 P. Snatches @50/30kg
max DU´s in remaining time

2. AMRAP of:
5 Thrusters @50/35kg
5 C2B
5 Burpee over Bar
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. Endurance Mixed Zones

Work at Zone2 Intensity for 24min
switching between
A: 1min Row @20-22spm
B: 1min Bike
100m Run
A: 1min Bike
B: 1min Row @20-22spm
100m Run

@24:00
Every 4min for 16min (4 sets):

1. 3min Row for cal

2. 3min Echo Bike for cals