A. Strength Lower Body

10-14 Jahre

5+ sets

6-8 romanian DL
1-2 Boxjumps

15-18 Jahre

5+ sets

4-6 deadlifts from floor
1-2 Boxjumps

B. Strength

Every 90s for 9 min (2 sets)

1. 3-6 strict T2B + 3-6 kipping T2B
2. 12-20 DB walking Lunges
3. 2-4 Wallwalks

A. Echo bike intervalle

5 min warm up

3x 4 min moderate pace/2 min easy

6x 30 sec Sprint /90 sec easy

5 min cool down

A. Intervals

4 sets of:
4min on 3min off

30/24cal Row
then AMRAP of:
12 C2B
30 DU´s
8 DB-Thruster @2x22,5/15kg
30 DU´s
12 alt. DB-Snatches @22,5/15kg
30 DU´s

B. Accessories

2-3 sets of:
8-15 incline chest supp. DB-Rows
rest 30-60sec.
6-12 partner Nordic curls
rest 30-60sec.

A1. Heel Elevated Dumbbell Squat 3 x 8-12

8-12 Heel Elevated Dumbbell Squat
8-12 Heel Elevated Dumbbell Squat
8-12 Heel Elevated Dumbbell Squat

controlled eccentric
rest 30-60sec.

A2. Supinated Pull-Up 3 x 5-10

5-10 Supinated Pull-Up
5-10 Supinated Pull-Up
5-10 Supinated Pull-Up

rest 30-60sec.

B. Intervals

Every 2min for 8-10min (4-5 sets):
30sec. Echo Bike Sprint

A. Power Clean + Push Jerk + Split Jerk 8 Sets

Power Clean + Push Jerk + Split Jerk
Power Clean + Push Jerk + Split Jerk
Power Clean + Push Jerk + Split Jerk
Power Clean + Push Jerk + Split Jerk
Power Clean + Push Jerk + Split Jerk
Power Clean + Push Jerk + Split Jerk
Power Clean + Push Jerk + Split Jerk
Power Clean + Push Jerk + Split Jerk

start @ first weight after empty bar and work up from there
Work in a 12min window

B. Hang Power Clean + Push Jerk

6min EMOM
6-10 Push Jerks

C. MetCon

10min AMRAP of:
10 DB-DL @2x22,5/15kg
10 T2B
10 Burpee over DB´s