24. Juni 2026

Warm up:

2 rounds:

Partner A: 200m Run

Partner B: Row

Change when partner A is done with the run.

2 rounds:

10 Kang squats

10 Alt Single leg good mornings

5 Inch worm into upward dog

Strength prep:

With an empty barbell:

5 Jefferson curls with rotations

5 Good mornings

5 Romanian deadlift

10 Deadlifts

Strength:

Every 2 min x 8:

A) 6 Deadstop deadlifts at 70-75%, 2-3 reps in reserve

B) 10m Heavy sled push

Alternate between A and B.

Workout:

8 x 90 sec on / 90 sec off:

A)

200m Run

Max KB Goblet squats 1x 24/16kg - in the remaining time

B)

250 / 200m Row

Max Burpees over the rower in the remaining time

Alternate between A and B.