10. April 2026

Week 1 – Row + Echo Bike

Warm-up
• 3 Min Row + 3 Min Bike locker (RPE 5)
• 2×10 Technikzüge Row (RPE 6)
• 2×20 Sek Bike Steigerung (RPE 6)

Conditioning

• 5 Runden:

• 2 Min Row (RPE 6)

• 2 Min Echo Bike (RPE 6)
      • 1 Min locker zwischen Runden (RPE 3)

• Finisher:

• 1×2 Min Row (RPE 7)

• 1×2 Min Bike (RPE 7)

Accessory
• 3×30–45s Plank (RPE 6)
• 3×12 Hip Thrust (RPE 6)

Cool Down
• 2–3 Min locker