Sven (Elite Track)

Named after Sven Hannawald, former ski jumper and winner of the 2001/02 Four Hills Tournament. He is to this date the only ski jumper in history to win all four events in the same tournament

• ​Pillar: Power
• Method: Explosive Execution (EE)
  • Rounds: 6
• ​Required Equipment: Stopwatch, Bench or Box, 20m straight stretch to run, yoga mat (optional)​

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Round 1

Perform each repetition as explosively as possible, pause when necessary.

1. 10 Tuck Jumps (keep the ground contact time as short as possible and "bounce" from one repetition to the next)
2. 20m Sprint
3. 10 Clap Pushups
4. 20 Jumping Lunges

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Rest for 90 Seconds!

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Round 2

1. 10 Tuck Jumps (keep the ground contact time as short as possible and "bounce" from one repetition to the next)
2. 20m Sprint
3. 10 Clap Pushups
4. 20 Jumping Lunges​

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Rest for 90 Seconds!

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Round 3

1. 10 Tuck Jumps (keep the ground contact time as short as possible and "bounce" from one repetition to the next)
2. 20m Sprint
3. 10 Clap Pushups
4. 20 Jumping Lunges​

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Rest for 90 Seconds!

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Round 4

1. 10 Tuck Jumps (keep the ground contact time as short as possible and "bounce" from one repetition to the next)
2. 20m Sprint
3. 10 Clap Pushups
4. 20 Jumping Lunges​

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Rest for 90 Seconds!

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Round 5

1. 10 Tuck Jumps (keep the ground contact time as short as possible and "bounce" from one repetition to the next)
2. 20m Sprint
3. 10 Clap Pushups
4. 20 Jumping Lunges​

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Rest for 90 Seconds!

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Round 6

1. 10 Tuck Jumps (keep the ground contact time as short as possible and "bounce" from one repetition to the next)
2. 20m Sprint
3. 10 Clap Pushups
4. 20 Jumping Lunges​

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