90 sec on/90 sec off x 7
(Rest 3 min)
@24:00
4 km/3,5 km row for time
TC:40 min
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
8 sets of:
2min on 2min off
1. AMRAP of:
30 DU´s
12 P. Snatches @35/25kg
8 Burpee over Bar
2. AMRAP of:
15/12cal Echo Bike
15 C2B
max cal Row in remaining time
Aim for consistent scores for all sets.
2 sets of:
8-15 single arm DB-OH Triceps ext. (each)
rest 30sec.
8-15 DB-curls
rest 30sec.
Acc. 100 seated banded leg curls
6-10 Romanian Deadlift
6-10 Romanian Deadlift
6-10 Romanian Deadlift
rest 30-60sec.
6-12 Dumbbell Floor Press
6-12 Dumbbell Floor Press
6-12 Dumbbell Floor Press
rest 30-60sec.
Every 2min for 8-10min (4-5 sets):
30sec. Echo Bike Sprint
8-12 Barbell Deficit Deadlift
8-12 Barbell Deficit Deadlift
8-12 Barbell Deficit Deadlift
Do not push too hard for first 2 weeks. Just get accustomed to the movement and bracing with a slightly rounded spine!
4'' def. / slightly wider grip than Clean Grip / controlled ecc. and no TNG
4-6 Barbell Bench Press
4-6 Barbell Bench Press
4-6 Barbell Bench Press
@RPE 8-9, but start first set in first week a little bit more conservative - controlled eccentric and 1sec. pause on chest.
10-15 Chest Supported Incline Dumbbell Row
10-15 Chest Supported Incline Dumbbell Row
10-15 Chest Supported Incline Dumbbell Row
@RPE 8-9, but start first set in first week a little bit more conservative. controlled touch on the Bench
4 sets of:
60sec. Farmers walk for max distance (15m there and back - go unbroken)
rest 60sec.