2. | Mon 27-02
| Tue 28-02
| Wed 01-03 | Thu 02-03 Lang Baan | 3x |  | 1x | 300 | 55% | |  | 1x | 300 | 60% | |  | 1x | 300 | 65% | p3' sp5' |
| Fri 03-03 | Sat 04-03 Algemeen Binnen | Iliopsoas (keiser) | 4x8x60% pk | Glute-Lift | 3x10x60% pk | Planking Bosu | 4x60'' | Squat 1B | 4x8x60% pk | H-Bosu | 6x15'' | Sitting Box Jump | 4x8 | Hip Thrust 1B | 4x8x60% pk | Power Clean | 4x7x75% | |
| Sun 05-03 ESSX HQ Vault |
3. | Mon 06-03 | Tue 07-03
Kort Baan | 4x |  | 1x | 200 | 65% | |  | 1x | 100 | 85% | p20'' sp6,7,8' |
Kracht Binnen | Ab Roll-outs | 4x8 | Legpress | 4x12x50% (snel) | Good morning | 4x8x60% | Box Jumps | 4x10 | Power Clean | 4x7x70% | |
| Wed 08-03 | Thu 09-03 Lang baan | 3x |  | 1x | 150 | 75% | |  | 1x | 120 | 80% | |  | 1x | 90 | 85% | |  | 1x | 60 | 90% | p3' sp6' |
Kort Baan | 3x |  | 1x | 120 | 75% | |  | 1x | 100 | 80% | |  | 1x | 80 | 85% | |  | 1x | 60 | 90% | p3' sp6' |
| Fri 10-03 | Sat 11-03 NSK Indoor | Sun 12-03 |
1. | Mon 13-03
| Tue 14-03
| Wed 15-03 | Thu 16-03 Lang Baan | 1x |  | 1x | 400 | 58% | |  | 1x | 350 | 62% | |  | 1x | 300 | 66% | |  | 1x | 250 | 68% | 1x |  | 1x | 350 | 62% | |  | 1x | 300 | 66% | |  | 1x | 250 | 68% | |  | 1x | 200 | 70% | p3' sp6' p4' |
Midden Baan | 4x |  | 1x | 60 | 70% | |  | 1x | 50 | 70% | |  | 1x | 40 | 70% | |  | 1x | 30 | 70% | p30'' sp6 |
| Fri 17-03
| Sat 18-03 | Sun 19-03 Kracht Binnen | Glute-Lift | 3x12x60% pk | Ab Roll-outs | 4x10+10kg | Horz.-Abs-squat | 4x12+15kg | Scissors | 4x16x60% | Good morning | 4x8x60% | Squat Jump | 4x8x60% | Stepup Uitval | 4x5x60% pk | Power Clean | 5x5x75% | |
|
2. | Mon 20-03 | Tue 21-03
Kort Baan | 1x |  | 4x | 30 | 95% | 1x |  | 4x | 60 | 95% | 1x |  | 4x | 60 | 95% | 1x |  | 4x | 40 | 95% | p90'' sp5 |
| Wed 22-03 | Thu 23-03 Kort Baan | 1x |  | 2x | 180 | 75% | 1x |  | 2x | 140 | 80% | 1x |  | 2x | 100 | 85% | 1x |  | 2x | 60 | 90% | p3' sp6' |
Lang Baan | 1x |  | 1x | 500 | 55% | |  | 1x | 400 | 60% | |  | 1x | 300 | 65% | 1x |  | 1x | 400 | 60% | |  | 1x | 300 | 65% | |  | 1x | 200 | 70% | 1x |  | 1x | 300 | 65% | |  | 1x | 200 | 70% | |  | 1x | 100 | 75% | p3' sp8' |
Kracht Binnen | Planking Bosu | 4x60 | Squat 1B | Bosu 3x8x10kg pk | H-Bosu | 5x20 | Legpress 1B | 4x8x60% pk | Hip Thrust 1B | 4x8x60% pk | Power Clean | 4x8x60% pk | |
| Fri 24-03 Lang Baan | 3x |  | 1x | 120 | 90% | |  | 1x | 90 | 95% | |  | 1x | 60 | 97% | p4' sp6' |
Kracht Binnen | Planking Bosu | 4x60 | Candlesticks | 4x6 | Squat 1B | Bosu 3x8x10kg pk | H-Bosu | 5x20 | Legpress 1B | 4x8x60% pk | Hip Thrust 1B | 4x8x60% pk | Start Snap | 3x5x60% pk | Power Clean | 4x8x60% pk | |
| Sat 25-03 Kracht Binnen | Planking Bosu | 4x60 | Candlesticks | 4x6 | Squat 1B | Bosu 3x8x10kg pk | H-Bosu | 5x20 | Legpress 1B | 4x8x60% pk | Hip Thrust 1B | 4x8x60% pk | Start Snap | 3x5x60% pk | Power Clean | 4x10x60% | |
| Sun 26-03 |
3. | Mon 27-03
| Tue 28-03
Alternatief Baan | 2x |  | 1x | 400 | 50% | |  | 1x | 200 | 70% | 2x |  | 1x | 300 | 55% | |  | 1x | 200 | 70% | 2x |  | 1x | 300 | 60% | |  | 1x | 200 | 70% | p1' sp3' |
| Wed 29-03
| Thu 30-03 Endurance Potch | 1x |  | 1x | 300 | 60% | |  | 1x | 400 | 40% | |  | 1x | 300 | 60% | 1x |  | 1x | 200 | 70% | |  | 1x | 300 | 50% | |  | 1x | 200 | 70% | 1x |  | 1x | 150 | 80% | |  | 1x | 200 | 60% | |  | 1x | 150 | 80% | p2' sp6,8' |
| Fri 31-03 Circuit 14 wedstrijd 1
Kracht Potch | Rug armen over bal | 4x20h | Ab Roll-outs | 4x8 +10kg | Buik zijwaarts uitstoten | 4x6+15kg pk | Squat 1B | 4x5x75% pk | Hamstring lean | 4x40'' | Clean Lunge | 4x5x75% pk | Hip Thrust 1B | 4x5x75% pk | Stepup Uitval | 3x4 +20kg pk | |
| Sat 01-04 Openingswedstrijd 2023
Kracht Potch | Rug armen over bal | 4x20h | Ab Roll-outs | 4x8 +10kg | Buik zijwaarts uitstoten | 4x6+15kg pk | Squat 1B | 4x5x75% pk | Hamstring lean | 4x40'' | Clean Lunge | 4x5x75% pk | Hip Thrust 1B | 4x5x75% pk | Stepup Uitval | 3x4 +20kg pk | |
| Sun 02-04 |