A. Lower Body Strength + Plyometrics

10-14 Jahre

4-6 sets
6-10 heavy gobletsquats
Into 6 CMJ

15-18 Jahre

4-6 sets
3-5 Frontsquats
Into
6 Bounding CMJ

B. Upper Body Strength

10-14 Jahre

3-4 sets
5-8 barbell Pushpress / side
3-6 chinups



15-18 Jahre

3-4 sets
5-10 Single Arm DB Pushpress / side
6-12 Ringrows

C. Core

Variable Core Finisher

A. 2 min on/2 min off x10

A) cal Ski
B) cal C2 Bike

A1. Dumbbell Romanian Deadlift 3 x 10-15

10-15 Dumbbell Romanian Deadlift
10-15 Dumbbell Romanian Deadlift
10-15 Dumbbell Romanian Deadlift

rest 30-60sec.

A2. Rack Push-Up 3 x 6-12

6-12 Rack Push-Up
6-12 Rack Push-Up
6-12 Rack Push-Up

rest 30-60sec.

B. Intervals

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

A. Intervals

4 sets of:
4min on 2min off

AMRAP of:
30/24cal Row
2 rounds of "cindy"
max cal Echo Bike in remaining time
Aim for consistent scores for all sets.
Work with 80-90% Intensity!

A1. Deficit Push-Up 3 x 10-20

10-20 Deficit Push-Up
10-20 Deficit Push-Up
10-20 Deficit Push-Up

controlled eccentric

A2. Legless Rope Climb 3 x 1-3 Meters

1-3 Legless Rope Climb
1-3 Legless Rope Climb
1-3 Legless Rope Climb

controlled eccentric

B. 21-15-9 Dual Dumbbell Front Squats, Toes to Bars, and Burpees to Target

Dual Dumbbell Front Squat
Toes to Bar
Burpee to Target