2. Oktober 2026

Warm up:

1 min Shuttle run (easy pace)

1 min Echo bike

2 Rounds of:

10 Wall squats

5 Hip airplanes each side

10 Alt. Single leg good mornings

5 Rolling straddle stretches

Strength prep:

With an empty barbell:

3 Jefferson curls

5 Good mornings

5 1.5 Back squats

5 Paused back squats (2-3 sec)

5 Back squats

Strength:

Back Squat (Week 10)

4 x 11 @ 87-91%, rest 90 sec between sets.

Workout prep:

2 Rounds of:

5 Wall balls

5 Russian KB Swings

5 Push-ups

Workout:

20 min AMRAP:

2 – 4 – 6 – …

Wall balls 9/6/4kg

Russian KB swings 1 x 24/16kg

Push-ups