22. Juli 2026

Warm up:

3 rounds for quality:

45 sec Echo bike

10 Hip flows

10 Alt. Single leg good mornings

5 Roll to v-sit

10 Alt. Lunge with overhead back reach

Strength prep:

With an empty barbell:

5 Jefferson curls with rotations

5 Good mornings

5 Romanian deadlift

10 Deadlifts

Give members 5 min to build up to working weights on the sled and deadlift.

Strength:

Every 2 min x 8:

A) 4 Deadlifts, 1-2 reps in reser

ve

B) 10m Heavy sled push

Workout prep:

At workout intensity:

20 sec Echo bike

10m Walking lunges

30 sec rest

20 sec Echo

10 Renegade rows

Workout:

6 x 2 min on / 1 min off:

A)

20/15 cal Echo bike

Max Sandbag walking lunges 20/10kg in remaining time

B)

20/15 cal Echo bike

Max Renegade rows 2 x 15/10kg in remaining time