1) 15/12 cal Ski erg
2) 15/12 cal C2 Bike
3) 18/14 cal Row
4) rest
10-14 Jahre
Pvc splitjerk
15-18 Jahre
Splitjerk from rack
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
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
5 sets of:
90sec. on 30sec. off
AMRAP of:
40m Farmers walk (10m there and back)
10 Push Ups
max cal Echo Bike in remaining time
Every 5min for 30min (6 sets):
3min AMRAP of:
12 alt. DB Box step ups @2x22,5/15kg (20'')
12 T2B
12 Burpee BJ over @24/20''
max cal Echo Bike in remaining time
Aim for consistent scores for all sets.
Work with 80-90% Intensity!
3 sets of:
8-12 KB-Hip flex. lifts (each side)
20-40sec. loaded long lunge hold (each)
8-12 PVC (wtd.) shoulder extension (2sec. hold for each rep)
5-8 BB rolling shoulder extension (inlocates)
6 rounds of:
8 Burpee BJ (24/20'')
12 alt. DB-Snatches @22,5/15kg