5 min warm up
1. 15 min Intervall Block
1 min Hard effort
2 min active recovery pace
X5
5 Min Rest
2. 15 min Intervall Block
2 min moderate high effort
1 min active recovery pace
X5
5 min cool down
10-14 Jahre
4-6 sets
6-10 heavy gobletsquats
Into 3 broadjumps for distance
15-18 Jahre
4-6 sets
3-5 Frontsquats
Into
3 broadjumps for distance
10-14 Jahre
3-4 sets
5-10 Single Arm DB Pushpress / side
6-12 Ringrows
15-18 Jahre
3-4 sets
5-8 barbell Pushpress / side
3-6 chinups
Variable Core Finisher
8 sets of:
2min on 2min off
1. AMRAP of:
15 WB @20/14lbs
15 T2B
15 P. Snatch @35/25kg
2. AMRAP of:
12/9cal Echo Bike
12 H.P. Clean and Jerks @35/25kg
12 Burpee over Bar
2-3 sets of:
8-15 incline chest supp. DB-Rows
rest 30-60sec.
6-12 partner Nordic curls
rest 30-60sec.
6-12 Dumbbell Flat Bench Press
6-12 Dumbbell Flat Bench Press
6-12 Dumbbell Flat Bench Press
10-15 Bent Over Y-Raises
10-15 Bent Over Y-Raises
10-15 Bent Over Y-Raises
rest 1-2min
10min EMOM
1. 45sec. Row for cals
2. 10-16 alt. DB-rev. lunges
8-12 Barbell Deficit Deadlift
8-12 Barbell Deficit Deadlift
8-12 Barbell Deficit Deadlift
Do not push too hard if this is the 1st time you do this movement. 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 Seated Shoulder Press
4-6 Barbell Seated Shoulder Press
4-6 Barbell Seated Shoulder Press
@RPE 8-9, if this is your first week, start the first set a little bit more conservative leaning more towards 6 reps
5-10 Weighted Supinated Pull-Up
5-10 Weighted Supinated Pull-Up
5-10 Weighted Supinated Pull-Up
@RPE 8-9 - ME for last set
Dual Kettlebell Front Rack Carry
Dual Kettlebell Front Rack Carry
Dual Kettlebell Front Rack Carry
Dual Kettlebell Front Rack Carry
Dual Kettlebell Front Rack Carry
Dual Kettlebell Front Rack Carry