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16 Wochen Rudern und Kettlebell

by Herbert Rainer

Program Description

Training

Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    Dumbbell Only
  • Program Length
    16 weeks
  • Time Per Workout
    40 minutes
  • Created
    Sep 29, 2025 09:36
  • Last Edited
    Sep 29, 2025 11:46
Muscle Engagement
Front
Back
MuscleSet
Abs
19.9%
Upper Back
17.1%
Lats
13.7%
Other
13.7%
Quadriceps
11.6%
Glutes
8.2%
Hamstrings
6.2%
Full Body
3.4%
Biceps
2.7%
Front Delts
2.1%
Adductors
1.4%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Mobilisation
1
5 mins
-
2
Cardio Rudern
1
5 mins
-
3
Rudern 60% (110-128)
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Mobilisation
1
5 mins
-
2
Cardio Rudern
1
5 mins
-
3
Rudern 60% (110-128)
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Mobilisation
1
5 mins
-
2
Cardio Rudern
1
5 mins
-
3
Rudern 60% (110-128)
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Mobilisation
1
5 mins
-
2
Cardio Rudern
1
5 mins
-
3
Rudern 60% (110-128)
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Mobilisation
1
5 mins
-
2
Cardio Rudern
1
5 mins
-
3
Rudern 70% 128-146
1
45 mins
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Mobilisation
1
5 mins
-
2
Cardio Rudern
1
5 mins
-
3
Rudern 70% 128-146
1
45 mins
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Mobilisation
1
5 mins
-
2
Cardio Rudern
1
5 mins
-
3
Rudern 70% 128-146
1
45 mins
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Mobilisation
1
5 mins
-
2
Cardio Rudern
1
5 mins
-
3
Rudern 70% 128-146
1
45 mins
RPE 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Mobilisation
1
5 mins
-
2
Cardio Rudern
1
5 mins
-
3
Rudern Intervalltraining 80% 146-165
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Mobilisation
1
5 mins
-
2
Cardio Rudern
1
5 mins
-
3
Rudern Intervalltraining 80% 146-165
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Mobilisation
1
5 mins
-
2
Cardio Rudern
1
5 mins
-
3
Rudern Intervalltraining 80% 146-165
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Mobilisation
1
5 mins
-
2
Cardio Rudern
1
5 mins
-
3
Rudern Intervalltraining 80% 146-165
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Mobilisation
1
5 mins
-
2
Cardio Rudern
1
5 mins
-
3
Rudern Intervalltraining 85-90% 150-183
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Mobilisation
1
5 mins
-
2
Cardio Rudern
1
5 mins
-
3
Rudern Intervalltraining 85-90% 150-183
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Mobilisation
1
5 mins
-
2
Cardio Rudern
1
5 mins
-
3
Rudern Intervalltraining 85-90% 150-183
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Mobilisation
1
5 mins
-
2
Cardio Rudern
1
5 mins
-
3
Rudern Intervalltraining 85-90% 150-183
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
5 mins
RPE 1
2
Renegade Row
1
10 reps
RPE 3
3
Goblet Squat
1
12 reps
RPE 3
4
Kettlebell Swing
1
20 reps
RPE 4
5
Overhead Press
1
10 reps
RPE 3
6
Bent Over Row (Kettlebell)
1
12 reps
RPE 3
7
Russian Twist
1
20 reps
RPE 3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
5 mins
RPE 1
2
Renegade Row
1
10 reps
RPE 3
3
Goblet Squat
1
12 reps
RPE 3
4
Kettlebell Swing
1
20 reps
RPE 4
5
Overhead Press
1
10 reps
RPE 3
6
Bent Over Row (Kettlebell)
1
12 reps
RPE 3
7
Russian Twist
1
20 reps
RPE 3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
5 mins
RPE 1
2
Renegade Row
1
10 reps
RPE 3
3
Goblet Squat
1
12 reps
RPE 3
4
Kettlebell Swing
1
20 reps
RPE 4
5
Overhead Press
1
10 reps
RPE 3
6
Bent Over Row (Kettlebell)
1
12 reps
RPE 3
7
Russian Twist
1
20 reps
RPE 3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
5 mins
RPE 1
2
Renegade Row
1
10 reps
RPE 3
3
Goblet Squat
1
12 reps
RPE 3
4
Kettlebell Swing
1
20 reps
RPE 4
5
Overhead Press
1
10 reps
RPE 3
6
Bent Over Row (Kettlebell)
1
12 reps
RPE 3
7
Russian Twist
1
20 reps
RPE 3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
5 mins
RPE 1
2
Renegade Row
1
10 reps
RPE 3
3
Goblet Squat
1
12 reps
RPE 3
4
Kettlebell Swing
1
20 reps
RPE 4
5
Overhead Press
1
10 reps
RPE 3
6
Bent Over Row (Kettlebell)
1
12 reps
RPE 3
7
Russian Twist
1
20 reps
RPE 3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
5 mins
RPE 1
2
Renegade Row
1
10 reps
RPE 3
3
Goblet Squat
1
12 reps
RPE 3
4
Kettlebell Swing
1
20 reps
RPE 4
5
Overhead Press
1
10 reps
RPE 3
6
Bent Over Row (Kettlebell)
1
12 reps
RPE 3
7
Russian Twist
1
20 reps
RPE 3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
5 mins
RPE 1
2
Renegade Row
1
10 reps
RPE 3
3
Goblet Squat
1
12 reps
RPE 3
4
Kettlebell Swing
1
20 reps
RPE 4
5
Overhead Press
1
10 reps
RPE 3
6
Bent Over Row (Kettlebell)
1
12 reps
RPE 3
7
Russian Twist
1
20 reps
RPE 3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
5 mins
RPE 1
2
Renegade Row
1
10 reps
RPE 3
3
Goblet Squat
1
12 reps
RPE 3
4
Kettlebell Swing
1
20 reps
RPE 4
5
Overhead Press
1
10 reps
RPE 3
6
Bent Over Row (Kettlebell)
1
12 reps
RPE 3
7
Russian Twist
1
20 reps
RPE 3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
5 mins
RPE 1
2
Deadlift
1
10 reps
RPE 3
3
Lunges
1
12 reps
RPE 3
4
Renegade Row
1
10 reps
RPE 3
5
Kettlebell Swing
1
20 reps
RPE 4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
5 mins
RPE 1
2
Deadlift
1
10 reps
RPE 3
3
Lunges
1
12 reps
RPE 3
4
Renegade Row
1
10 reps
RPE 3
5
Kettlebell Swing
1
20 reps
RPE 4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
5 mins
RPE 1
2
Deadlift
1
10 reps
RPE 3
3
Lunges
1
12 reps
RPE 3
4
Renegade Row
1
10 reps
RPE 3
5
Kettlebell Swing
1
20 reps
RPE 4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
5 mins
RPE 1
2
Deadlift
1
10 reps
RPE 3
3
Lunges
1
12 reps
RPE 3
4
Renegade Row
1
10 reps
RPE 3
5
Kettlebell Swing
1
20 reps
RPE 4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
5 mins
RPE 1
2
Turkish Get Up
1
5 reps
RPE 3
3
Windmill
1
10 reps
RPE 3
4
Overhead Carry
1
RPE 3
5
Plank Pull-Through
1
15 reps
RPE 3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
5 mins
RPE 1
2
Turkish Get Up
1
5 reps
RPE 3
3
Windmill
1
10 reps
RPE 3
4
Overhead Carry
1
RPE 3
5
Plank Pull-Through
1
15 reps
RPE 3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
5 mins
RPE 1
2
Turkish Get Up
1
5 reps
RPE 3
3
Windmill
1
10 reps
RPE 3
4
Overhead Carry
1
RPE 3
5
Plank Pull-Through
1
15 reps
RPE 3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
5 mins
RPE 1
2
Turkish Get Up
1
5 reps
RPE 3
3
Windmill
1
10 reps
RPE 3
4
Overhead Carry
1
RPE 3
5
Plank Pull-Through
1
15 reps
RPE 3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 1
2
Warm-Up
1
10 mins
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 1
2
Warm-Up
1
10 mins
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 1
2
Warm-Up
1
10 mins
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 1
2
Warm-Up
1
10 mins
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 1
2
Warm-Up
1
10 mins
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 1
2
Warm-Up
1
10 mins
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 1
2
Warm-Up
1
10 mins
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 1
2
Warm-Up
1
10 mins
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 1
2
Warm-Up
1
10 mins
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 1
2
Warm-Up
1
10 mins
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 1
2
Warm-Up
1
10 mins
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 1
2
Warm-Up
1
10 mins
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 1
2
Warm-Up
1
10 mins
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 1
2
Warm-Up
1
10 mins
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 1
2
Warm-Up
1
10 mins
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 1
2
Warm-Up
1
10 mins
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Mobilisation
1
5 mins
-
2
Cardio Rudern
1
5 mins
-
3
Rudern 60% (110-128)
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Mobilisation
1
5 mins
-
2
Cardio Rudern
1
5 mins
-
3
Rudern 60% (110-128)
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Mobilisation
1
5 mins
-
2
Cardio Rudern
1
5 mins
-
3
Rudern 60% (110-128)
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Mobilisation
1
5 mins
-
2
Cardio Rudern
1
5 mins
-
3
Rudern 60% (110-128)
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Mobilisation
1
5 mins
-
2
Cardio Rudern
1
5 mins
-
3
Rudern 70% 128-146
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Mobilisation
1
5 mins
-
2
Cardio Rudern
1
5 mins
-
3
Rudern 70% 128-146
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Mobilisation
1
5 mins
-
2
Cardio Rudern
1
5 mins
-
3
Rudern 70% 128-146
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Mobilisation
1
5 mins
-
2
Cardio Rudern
1
5 mins
-
3
Rudern 70% 128-146
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Mobilisation
1
5 mins
-
2
Cardio Rudern
1
5 mins
-
3
Rudern Intervalltraining 80% 146-165
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Mobilisation
1
5 mins
-
2
Cardio Rudern
1
5 mins
-
3
Rudern Intervalltraining 80% 146-165
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Mobilisation
1
5 mins
-
2
Cardio Rudern
1
5 mins
-
3
Rudern Intervalltraining 80% 146-165
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Mobilisation
1
5 mins
-
2
Cardio Rudern
1
5 mins
-
3
Rudern Intervalltraining 80% 146-165
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Mobilisation
1
5 mins
-
2
Cardio Rudern
1
5 mins
-
3
Rudern Intervalltraining 85-90% 150-183
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Mobilisation
1
5 mins
-
2
Cardio Rudern
1
5 mins
-
3
Rudern Intervalltraining 85-90% 150-183
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Mobilisation
1
5 mins
-
2
Cardio Rudern
1
5 mins
-
3
Rudern Intervalltraining 85-90% 150-183
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Mobilisation
1
5 mins
-
2
Cardio Rudern
1
5 mins
-
3
Rudern Intervalltraining 85-90% 150-183
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
5 mins
RPE 1
2
Renegade Row
1
10 reps
RPE 3
3
Goblet Squat
1
12 reps
RPE 3
4
Kettlebell Swing
1
20 reps
RPE 4
5
Overhead Press
1
10 reps
RPE 3
6
Bent Over Row (Kettlebell)
1
12 reps
RPE 3
7
Russian Twist
1
20 reps
RPE 3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
5 mins
RPE 1
2
Renegade Row
1
10 reps
RPE 3
3
Goblet Squat
1
12 reps
RPE 3
4
Kettlebell Swing
1
20 reps
RPE 4
5
Overhead Press
1
10 reps
RPE 3
6
Bent Over Row (Kettlebell)
1
12 reps
RPE 3
7
Russian Twist
1
20 reps
RPE 3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
5 mins
RPE 1
2
Renegade Row
1
10 reps
RPE 3
3
Goblet Squat
1
12 reps
RPE 3
4
Kettlebell Swing
1
20 reps
RPE 4
5
Overhead Press
1
10 reps
RPE 3
6
Bent Over Row (Kettlebell)
1
12 reps
RPE 3
7
Russian Twist
1
20 reps
RPE 3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
5 mins
RPE 1
2
Renegade Row
1
10 reps
RPE 3
3
Goblet Squat
1
12 reps
RPE 3
4
Kettlebell Swing
1
20 reps
RPE 4
5
Overhead Press
1
10 reps
RPE 3
6
Bent Over Row (Kettlebell)
1
12 reps
RPE 3
7
Russian Twist
1
20 reps
RPE 3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
5 mins
RPE 1
2
Renegade Row
1
10 reps
RPE 3
3
Goblet Squat
1
12 reps
RPE 3
4
Kettlebell Swing
1
20 reps
RPE 4
5
Overhead Press
1
10 reps
RPE 3
6
Bent Over Row (Kettlebell)
1
12 reps
RPE 3
7
Russian Twist
1
20 reps
RPE 3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
5 mins
RPE 1
2
Renegade Row
1
10 reps
RPE 3
3
Goblet Squat
1
12 reps
RPE 3
4
Kettlebell Swing
1
20 reps
RPE 4
5
Overhead Press
1
10 reps
RPE 3
6
Bent Over Row (Kettlebell)
1
12 reps
RPE 3
7
Russian Twist
1
20 reps
RPE 3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
5 mins
RPE 1
2
Renegade Row
1
10 reps
RPE 3
3
Goblet Squat
1
12 reps
RPE 3
4
Kettlebell Swing
1
20 reps
RPE 4
5
Overhead Press
1
10 reps
RPE 3
6
Bent Over Row (Kettlebell)
1
12 reps
RPE 3
7
Russian Twist
1
20 reps
RPE 3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
5 mins
RPE 1
2
Renegade Row
1
10 reps
RPE 3
3
Goblet Squat
1
12 reps
RPE 3
4
Kettlebell Swing
1
20 reps
RPE 4
5
Overhead Press
1
10 reps
RPE 3
6
Bent Over Row (Kettlebell)
1
12 reps
RPE 3
7
Russian Twist
1
20 reps
RPE 3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
5 mins
RPE 1
2
Deadlift
1
10 reps
RPE 3
3
Lunges
1
12 reps
RPE 3
4
Renegade Row
1
10 reps
RPE 3
5
Kettlebell Swing
1
20 reps
RPE 4
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
5 mins
RPE 1
2
Deadlift
1
10 reps
RPE 3
3
Lunges
1
12 reps
RPE 3
4
Renegade Row
1
10 reps
RPE 3
5
Kettlebell Swing
1
20 reps
RPE 4
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
5 mins
RPE 1
2
Deadlift
1
10 reps
RPE 3
3
Lunges
1
12 reps
RPE 3
4
Renegade Row
1
10 reps
RPE 3
5
Kettlebell Swing
1
20 reps
RPE 4
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
5 mins
RPE 1
2
Deadlift
1
10 reps
RPE 3
3
Lunges
1
12 reps
RPE 3
4
Renegade Row
1
10 reps
RPE 3
5
Kettlebell Swing
1
20 reps
RPE 4
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
5 mins
RPE 1
2
Turkish Get Up
1
5 reps
RPE 3
3
Windmill
1
10 reps
RPE 3
4
Overhead Carry
1
RPE 3
5
Plank Pull-Through
1
15 reps
RPE 3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
5 mins
RPE 1
2
Turkish Get Up
1
5 reps
RPE 3
3
Windmill
1
10 reps
RPE 3
4
Overhead Carry
1
RPE 3
5
Plank Pull-Through
1
15 reps
RPE 3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
5 mins
RPE 1
2
Turkish Get Up
1
5 reps
RPE 3
3
Windmill
1
10 reps
RPE 3
4
Overhead Carry
1
RPE 3
5
Plank Pull-Through
1
15 reps
RPE 3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
5 mins
RPE 1
2
Turkish Get Up
1
5 reps
RPE 3
3
Windmill
1
10 reps
RPE 3
4
Overhead Carry
1
RPE 3
5
Plank Pull-Through
1
15 reps
RPE 3
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 1
2
Warm-Up
1
10 mins
RPE 1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 1
2
Warm-Up
1
10 mins
RPE 1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 1
2
Warm-Up
1
10 mins
RPE 1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 1
2
Warm-Up
1
10 mins
RPE 1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 1
2
Warm-Up
1
10 mins
RPE 1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 1
2
Warm-Up
1
10 mins
RPE 1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 1
2
Warm-Up
1
10 mins
RPE 1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 1
2
Warm-Up
1
10 mins
RPE 1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 1
2
Warm-Up
1
10 mins
RPE 1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 1
2
Warm-Up
1
10 mins
RPE 1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 1
2
Warm-Up
1
10 mins
RPE 1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 1
2
Warm-Up
1
10 mins
RPE 1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 1
2
Warm-Up
1
10 mins
RPE 1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 1
2
Warm-Up
1
10 mins
RPE 1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 1
2
Warm-Up
1
10 mins
RPE 1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 1
2
Warm-Up
1
10 mins
RPE 1
Day 7
#
Exercise
Sets
Reps
Intensity
1
Mobilisation
1
5 mins
-
2
Cardio Rudern
1
5 mins
-
3
Rudern 60% (110-128)
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Mobilisation
1
5 mins
-
2
Cardio Rudern
1
5 mins
-
3
Rudern 60% (110-128)
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Mobilisation
1
5 mins
-
2
Cardio Rudern
1
5 mins
-
3
Rudern 60% (110-128)
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Mobilisation
1
5 mins
-
2
Cardio Rudern
1
5 mins
-
3
Rudern 60% (110-128)
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Mobilisation
1
5 mins
-
2
Cardio Rudern
1
5 mins
-
3
Rudern 70% 128-146
1
45 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Mobilisation
1
5 mins
-
2
Cardio Rudern
1
5 mins
-
3
Rudern 70% 128-146
1
45 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Mobilisation
1
5 mins
-
2
Cardio Rudern
1
5 mins
-
3
Rudern 70% 128-146
1
45 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Mobilisation
1
5 mins
-
2
Cardio Rudern
1
5 mins
-
3
Rudern 70% 128-146
1
45 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Mobilisation
1
5 mins
-
2
Cardio Rudern
1
5 mins
-
3
Rudern Intervalltraining 80% 146-165
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Mobilisation
1
5 mins
-
2
Cardio Rudern
1
5 mins
-
3
Rudern Intervalltraining 80% 146-165
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Mobilisation
1
5 mins
-
2
Cardio Rudern
1
5 mins
-
3
Rudern Intervalltraining 80% 146-165
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Mobilisation
1
5 mins
-
2
Cardio Rudern
1
5 mins
-
3
Rudern Intervalltraining 80% 146-165
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Mobilisation
1
5 mins
-
2
Cardio Rudern
1
5 mins
-
3
Rudern Intervalltraining 85-90% 150-183
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Mobilisation
1
5 mins
-
2
Cardio Rudern
1
5 mins
-
3
Rudern Intervalltraining 85-90% 150-183
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Mobilisation
1
5 mins
-
2
Cardio Rudern
1
5 mins
-
3
Rudern Intervalltraining 85-90% 150-183
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Mobilisation
1
5 mins
-
2
Cardio Rudern
1
5 mins
-
3
Rudern Intervalltraining 85-90% 150-183
1
20 mins
-
Week 1
1 / 16 Weeks
Day 1
1
Mobilisation
1 Set
5 mins
-
2
Cardio Rudern
1 Set
5 mins
-
3
Rudern 60% (110-128)
1 Set
30 mins
-
Day 2
1
Warm-Up
1 Set
5 mins
@1
2
Renegade Row
1 Set
10 Reps
@3
3
Goblet Squat
1 Set
12 Reps
@3
4
Kettlebell Swing
1 Set
20 Reps
@4
5
Overhead Press
1 Set
10 Reps
@3
6
Bent Over Row (Kettlebell)
1 Set
12 Reps
@3
7
Russian Twist
1 Set
20 Reps
@3
Day 3
1
Stretching
1 Set
10 mins
@1
2
Warm-Up
1 Set
10 mins
@1
Day 4
1
Mobilisation
1 Set
5 mins
-
2
Cardio Rudern
1 Set
5 mins
-
3
Rudern 60% (110-128)
1 Set
30 mins
-
Day 5
1
Warm-Up
1 Set
5 mins
@1
2
Renegade Row
1 Set
10 Reps
@3
3
Goblet Squat
1 Set
12 Reps
@3
4
Kettlebell Swing
1 Set
20 Reps
@4
5
Overhead Press
1 Set
10 Reps
@3
6
Bent Over Row (Kettlebell)
1 Set
12 Reps
@3
7
Russian Twist
1 Set
20 Reps
@3
Day 6
1
Stretching
1 Set
10 mins
@1
2
Warm-Up
1 Set
10 mins
@1
Day 7
1
Mobilisation
1 Set
5 mins
-
2
Cardio Rudern
1 Set
5 mins
-
3
Rudern 60% (110-128)
1 Set
30 mins
-