26. Mai 2026

Warm-up
• 3min Erg of choice
• 15 Airsquats
• 12 Goblet Squats

Spezific Warm Up

Backsquat

• 5 Backsquat 50X0
• 5 Backsquat 52X0
• 5 Backsquat 1 1/2

Deadlift

• 10 Stiff leg deadlift
• 5 Deadlift

Strength
• 5×4 Back Squat @ 80–85% (RPE 8–9)
• 3×4 Deadlift @ 70–75% (RPE 7–8)

Accessory
• 3×10 Lunges (RPE 8)
• 3×10 Hamstrings (RPE 8)
• 3×12 Glutes (RPE 8)
• 3× 30s Hollow & Arch hold