WODs

a) mobility 3min
1:00 each
lying hip cross over
calf stretch
scorpions

b) warm up 6min
30sec on / 15sec off x2 rounds
1. plank hold
2. bike/ski
3. box step ups
4. ring rows

c) conditioning 35min
emom 35min (7 rounds)
1. 15-20 russian twists
2. 10-15cal bike/ski
3. 15-20 box jumps
4. 16-20 gorilla rows
5. rest

Weekly Overview 12.1.-18.1.2026

Sunday Endurance for Open Gym
[wave 1]
2:00 at rpe 5, 1:00 easy
1:30 at rpe 6, 1:00 easy
1:00 at rpe 7, 1:00 easy
0:30 at rpe 8
5:00 easy between waves

[wave 2]
2:00 at rpe 6, 1:00 easy
1:30 at rpe 7, 1:00 easy
1:00 at rpe 8, 1:00 easy
0:30 at rpe 9

choose: run, bike, row, or ski
aerobic power [lactate threshold]

a) mobility 3min
1:00 each
sumo squat Stretch
instep rotations
scorpions

b) warm up 5min
amrap 5min
10 medball squats
10 medball presses
*partner is rowing

c) conditioning 32min
in teams of 2
amrap 32min
12/10cal row
12 wall balls 20/14lbs
*switch after full rounds

aerobic power [vo2 max]

Weekly Overview 12.1.-18.1.2026"

a) mobility 3min
1:00 each
seated pike stretch
90/90 hip rotation
lying hip cross over

b) warm up 5min
on every 2:30 x 2 rounds
10 good mornings
10 straight leg sit ups
10 scap. pull ups
*remaining time bike/ski

c) deadlift 12min
on the 2:00 x 6 sets
2 sumo deadlifts + 4 conventional deadlifts
barbell: 60% of 1rm deadlift

absolute strength

d) conditioning 15min
6 x 2:00 amrap
5-6-7-8-9-10 toes to bar
10-9-8-7-6-5 deadlifts 100/70kg
cal bike/ski in remaining time

• rest 00:30 between amraps
score: total cal
aerobic power [vo2 max]

Weekly Overview 12.1.-18.1.2026

a) mobility 4min
1:00 each
hand walk
calf stretch
lat stretch
instep rotation

b) warm up 4min
amrap 4min
10 kb deadlifts
10 box step ups
10 ring rows

c) strict pull up 10min
on the minute x 10
1 strict weighted pull-up (building)
absolute strength

d) conditioning 20min
20:00 amrap
20 burpee box jumps 60/50cm
20 kb swings 24/16kg
8 strict pull ups*

*rx+option: strict chest to bar pull ups

lactate threshold & muscular endurance

Weekly Overview 12.1.-18.1.2026

a) mobility 3min
1:00 each
sumo squat stretch
lat stretch
thoracic rotation

b) warm up 5min
on every 2:30 x 2 rounds
10 prone snow angels
10 reverse lunges
10 push ups
*remaining time bike/ski

c) squat 12min
on the 2:00 x 6 sets
2 front squats + 4 back squats
barbell: 60% of 1rm back squat

absolute strength

d) conditioning 13min
06:00 amrap
max cal ski
every 2:00 (starting at 0:00):
18 reverse lunges 2x22,5/15kg

1min rest

06:00 amrap
max cal bike
every 2:00 (starting at 0:00):
10 double db thruster 2x22,5/15kg

score: total cal
aerobic power [vo2 max]

Weekly Overview 12.1.-18.1.2026

a) mobility 4min
1:00 each
samson stretch
hand walk
instep rotations
lying hip cross over

b) warm up 4min
amrap 4min
10 hang high pulls
10 btn push press
10/8cal row

c) skill 10min
hang power snatch

d) conditioning 22min
3 x 6:00 amrap
25 hang power snatches 35/25kg
50 sit-ups
75 double unders
max cal row in remaining time

rest 3:00 between amraps
score: total cals
aerobic power [lactate threshold]

Weekly Overview 12.1.-18.1.2026