8. Mai 2026

Week 4 - 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
• 6 Runden:

• 1 Min Row (RPE 7)

• 1 Min Bike (RPE 7)

• 3×2 Min Wechsel (RPE 7)

• Optional: 30s all out je Gerät

Accessory
• 3× Lunges (RPE 6)
• 3× Core