Warm-up
2 rounds:
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left
• 10 Jumping Jacks
2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
Strength
Week 16/16: Inverted Juggernaut Method
Shoulder Press
• 5 reps at 40% NT1RM
• 5 reps at 50% NT1RM
• 5 reps at 60% NT1RM
Deadlift
• 5 reps at 40% NT1RM
• 5 reps at 50% NT1RM
• 5 reps at 60% NT1RM
Deload week. NT1RM is your NEW Training 1 Rep Max which was calculated after week 14. Rest as needed between sets. Inverted Juggernaut Method Calculator
Rest 1-2 min between sets.
Conditioning
Alternating until 2,000 meters:
• 60 sec: Max Row (meters)
• 90 sec: 1 Round of ”Cindy“
For the first 60 seconds, row as many meters as possible. Within the next 90 seconds, complete 1 round of “Cindy”: 5 Pull-ups + 10 Push-ups + 15 Air Squats. Rest in the remaining time. Repeat this until you’ve completed a total of 2,000 meters on the rower. Score is time. Goal: 18 min.
Cool-down
3 rounds:
• 30 sec Foam Roll Lower Back
• 30 sec Foam Roll Glutes
• 30 sec Foam Roll Hamstrings
• 30 sec Foam Roll Calves
• 30 sec Foam Roll Quads
• 30 sec Child’s Pose