15. Juli 2026

Warm up:

2 Rounds:

45 sec Echo bike

10 Alt. Single leg good mornings

45 sec Ski erg

10 Squat to stand

Strength prep:

For quality:

10 Ring rows

10 Scapula pull-ups

3-5 Eccentric chin ups

3 x 5 DB Strict press, increasing weight

Strength:

Every 90 sec x 8:

A) 8-10 Chin-ups / Banded / Weighted

B) 8-10 Seated DB Strict press

Workout:

6 x 2 min on / 2 min off:

A) AMRAP:

10m Sled pull 100/80kg

10/7 cal Echo bike

B) AMRAP:

10 DB Thrusters 2 x 15/10kg

10/7 cal Ski

Alternate between A and B.

Accessory:

Barbell Sit-ups

50-70 reps

No more than 5 sets. Choose the barbell weight accordingly.