A. 1 min on/1 min off x20

1. c2bike
2. Ski erg
3. Shuttle Runs
4. Row

-> try to finish the last round as you started the First one

A. Deficit Dumbbell Reverse Lunges 3 x 8-12

8-12 Deficit Dumbbell Reverse Lunges
8-12 Deficit Dumbbell Reverse Lunges
8-12 Deficit Dumbbell Reverse Lunges

rest ~30sec. btw legs

B. Intervals

4 sets of:
2min on 1min off

6x10m Farmers walk
15 Push ups
max cal Echo Bike in remaining time

A. Intervals

4 sets of:
3min on 2min off

12 Burpee over Bar
8 P. Cleans @50/35kg
12 T2B
8 OHS @50/35kg
max cal Echo Bike in remaining time
Aim for consistent scores for all sets.
Work with 80-90% Intensity!

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. Endurance Mixed Zones

Work at Zone2 Intensity for 20min
switching between
A: 5min Row @20-22spm
B: 5min of: 200m Run 8/6cal Echo Bike

@20:00
4 sets of:
4min EMOM
1. 45sec. Row for cals
2. 45sec. Echo Bike for cals
rest 1min btw sets
A starts on Bike, B starts on Rower.
Aim for consistent cals on ergs over all 4 sets!