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
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
Warm-up (5 Min.)
Steigerungen (alle 30 Sek. um 2 SPM erhöhen, max. 28 SPM)
Ruderintervalle
A:
5 Min. moderat bei 24–26 SPM (ca. 75 % der Maximalleistung)
2:30 Min. Pause
B:
4 Min. bei 26–28 SPM, (ca. 80% der Maximalleistung)
1 Min. Sprint bei 30–32 SPM (ca. 90% der Maximalleistung)
2:30 Min. Pause
C:
5 × (40 Sek. Sprint bei 30–32 SPM + 20 Sek. locker)
2:30 Min. Pause
D:
5 Min. im Wechsel: 30 Sek. hochintensiv (30+ SPM) / 30 Sek. locker
Cool-down (10 Min.)
6-10 Lateral Box Step Down
6-10 Lateral Box Step Down
6-10 Lateral Box Step Down
with controlled eccentric.
rest 30-60sec.
6-10 3-Point Dumbbell Row
6-10 3-Point Dumbbell Row
6-10 3-Point Dumbbell Row
rest 30-60sec.
3 sets of:
60sec. Echo Bike @moderate/hard pace
rest 60sec.
20sec. all out sprint
rest 2min
6 sets of:
2min on 3min off
1. AMRAP of:
8 Burpee BJ over @24/20''
10 P. Snatch @40/30kg
60 DU´s
2. AMRAP of:
16 T2B
12 Single Arm DB-Push Press @32/24kg (6 each arm)
ME cal Echo Bike in remaining time
2 sets of:
8-15 ext. rot. Ring Rows
8-15 SA DB-OH Tri ext. (each)
20-30 prone banded leg curls
5-8 Front Squat
5-8 Front Squat
5-8 Front Squat
@RPE 8-9, if this is your first week, start the first set a little bit more conservative leaning more towards 8 reps
6-12 Dumbbell Incline Bench Press
6-12 Dumbbell Incline Bench Press
6-12 Dumbbell Incline Bench Press
@RPE 8-9, if this is your first week, start the first set a little bit more conservative leaning more towards 12 reps. ME for the last set (still keeping good form!) - controlled eccentric
6-10 3-Point Dumbbell Row
6-10 3-Point Dumbbell Row
6-10 3-Point Dumbbell Row
@RPE 8-9, if this is your first week, start the first set a little bit more conservative leaning more towards 10 reps
Split Squat Hold
Split Squat Hold
standing on plates
Y-W-T´s
Y-W-T´s