Kinsei-Do - The Way of Functional Fitness
  • About
  • Theory
    • Pillars of Fitness
    • Training Methods
    • The Ranks
  • Train With Us
  • Train Anywhere
    • Online PT
    • Workouts >
      • Standard Track >
        • White Belt
        • Yellow Belt
        • Green Belt
      • Advanced Track >
        • Yellow Belt
        • Green Belt
      • Elite Track >
        • Yellow Belt
      • Warm Up and Cool Down >
        • Warm Up Routine 1
        • Warm Up Routine 2
  • Blog
  • About
  • Theory
    • Pillars of Fitness
    • Training Methods
    • The Ranks
  • Train With Us
  • Train Anywhere
    • Online PT
    • Workouts >
      • Standard Track >
        • White Belt
        • Yellow Belt
        • Green Belt
      • Advanced Track >
        • Yellow Belt
        • Green Belt
      • Elite Track >
        • Yellow Belt
      • Warm Up and Cool Down >
        • Warm Up Routine 1
        • Warm Up Routine 2
  • Blog

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)​

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

Rest for 90 Seconds!

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​

Rest for 90 Seconds!

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​

Rest for 90 Seconds!

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​

Rest for 90 Seconds!

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​

Rest for 90 Seconds!

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​

    Comments or Feedback on this Workout? Please let us know!

Submit
 
© COPYRIGHT 2018. ALL RIGHTS RESERVED.