A. Explosive Power

10-14 Jahre

Pvc splitjerk

15-18 Jahre

Splitjerk from rack

B. Wholebody Strength-

10-14 Jahre

3 sets
4-6 (Box)squats
Rest

3 sets
6-12 Box HSPU
Rest 45s
8-15 horizontal bar rows
Rest 45s

Core Finisher

15-18 Jahre

3 sets
4-6 Backsquats
Rest

3 sets
6-12 Box HSPU
Rest 45s
8-15 bentover barbell rows
Rest 45s

Core Finisher

A. 2 min on/2 min off x12

1)Echo bike
2)Ski
3)C2 bike
4)Row

A1. Dumbbell Flat Bench Press 3 x 6-12

6-12 Dumbbell Flat Bench Press
6-12 Dumbbell Flat Bench Press
6-12 Dumbbell Flat Bench Press

A2. Band Pull Apart 3 x 10-15

10-15 Band Pull Apart
10-15 Band Pull Apart
10-15 Band Pull Apart

rest 1-2min

B. Lower Body MetCon

10min EMOM
1. 45sec. Row for cals
2. 10-15 Goblet Squats

A. Romanian Deadlift 3 x 5-8

5-8 Romanian Deadlift
5-8 Romanian Deadlift
5-8 Romanian Deadlift

Work at RPE 8-9 for all sets
2'' def.

B1. Parallette Push-Up 3 x 6-12

6-12 Parallette Push-Up
6-12 Parallette Push-Up
6-12 Parallette Push-Up

@RPE 8-9 for all sets - controlled eccentric + 1s pause in bottom position ME for last set

B2. 3-Point Dumbbell Row 3 x 8-12

8-12 3-Point Dumbbell Row
8-12 3-Point Dumbbell Row
8-12 3-Point Dumbbell Row

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

C. Accessories

3 sets of:
10-20 DB Triceps Extentions
10-20 Barbell Biceps Curls
ME for last set.

A. Intervals

Every 6min for 30min (5 sets):
500/450m Row
20 WB @20/14lbs
10 DL @85/55kg
6 Bar MU
Aim for consistent times 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! -