WORKOUT WOCHENPLAN

Don’t stop when you are tired, stop when you are done

MOD3191

RUDER-MARATHON 2026
REGISTRATION CLOSED SAMSTAG 31.01.2026 Start 9:00h Doors Open: 8:30h

core strength

Tabata:

-Hollow hold

-Superman hold

CONDITIONING

Mayhem's Insight (3 Rounds for reps)

3 sets of

30/20 cal Assault Bike

30 Box Jump over

30 Push Ups

30 alt. DB Snatch

30/20 cal ROW

*new set every 12 Min.

Goal: finish between 8-9 minutes.

L1: 15/10 kg 60/50cm

L2-3: 22,5/15 kg 60/50cm

Workout Structure:

this is an individual workout. Obviously we don't have that many bikes, so:

coaches: just let the clock run up
team up to teams of 6
heat 1 starts at Min. 00:00, heat 2 at Min. 02:00, heat 3 at min 04:00 etc. depending on how many heats we need we keep up doing this
after that you just follow along the movements, BUT make sure non of these movements takes you longer that 2 min. be able to finish the bike at the latest by 1:45 so that the next person can hop on to it
if we have f.e. 6 heats, heat number one starts at minute 12 again, heat 2 at min 14 etc…
score: 3 rounds, each round for time.