A. Upper Body

3 Sets:

8-12 DB-Benchpress
45 sec. Rest
8-15 Ringrows
45 sec. Rest

B. 10 minute AMRAP of Bodyweight Walking Lunges, Echo Bikes, and Shuttle Runs

Bodyweight Walking Lunge
Echo Bike
10 Shuttle Run

A. Amrap‘40

10 cal Echo bike
400 m indoor run
15 cal Echo bike
400 m run
20 cal Echo bike
400 m run
…

A. Wholebody Strength

10-14 Jahre
1.
30 alt. Explosive medball Forward throws

2.
4 sets
12-16 walking Lunges (2x Farmers)
Rest 30s
12-16 Ring Rows
Rest 30s



15-18 Jahre
1.
30 alt. Explosive medball Forward throws

2.
4 sets
12-16 walking Lunges (Backrack)
Rest 30s
12-16 Ring Rows
Rest 30s

B. Finisher

In teams of 3-4 (Power Intervals)

Amrap6

15s Hard Effort on Bike as YGIG

A. Intervals

4 sets of:
4min on 3min off

AMRAP of:
15/12cal Row
10 Ring Dips
10 P. Snatch @50/35kg
10 Burpee over bar

B. Accessories

2 sets of:
8-15 ext. rot. Ring Rows
8-15 SA DB-OH Tri ext. (each)
20-30 prone banded leg curls

A. Deadlift 3-5 Reps

3-5 Deadlift

In 10min work up to a heavy set of 3-5 TNG reps. Take 5-7 sets to build up to that one heavy set.

B. Deadlift 2 x 3-5

3-5 Deadlift
3-5 Deadlift

Use ~90% of H3-5 and do 2 additional sets with the same rep number.

C1. Dumbbell Flat Bench Press 3 x 8-15

8-15 Dumbbell Flat Bench Press
8-15 Dumbbell Flat Bench Press
8-15 Dumbbell Flat Bench Press

@RPE 8-9, ME for last set

C2. Legless Rope Climb 3 x 1-3 Meters

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

D. Accessories

3 sets of:
15 banded Facepulls (high to low - 1sec. hold at peak)
8-15 DB-Triceps extensions