WODs

a) mobility 4min
1:00 each
sumo squat stretch
lat stretch
calf stretch
thoracic rotations

b) warm up 4min
amrap 4min
2-4-6-8…
squat jumps
push press
burpees

c) front squat 14min
3 sets
12-10-8 reps @rpe 7,5-8,5

hypertrophy

d) benchmark conditioning 12min
"Rahoi"
amrap 12min
12 box jumps 60/50cm
6 thrusters 40/30kg
6 bar facing burpees

compare to 01.11.24

e) shoulder & core 5min
20sec on / 10sec off x 9 rounds
1. barbell z-press
2. side plank left
3. side plank right

Weekly Overview

a) mobility 3min
1:00 each
hand walk
lat stretch
calf stretch

b) warm up 6min
40sec on / 20sec off x 6
1. hollow hold
2. db deadlifts
3. shuttle runs

c) bent over row 12min
3-4 sets
12 barbell bent over row

hypertrophy

d) conditioning 16min
for time
2 rounds
35 toes to bar
45 db snatches 22,5/15kg
on every 2:00 (starting at 00:00)
8 lanes shuttle runs

aerobic power

Weekly Overview

a) mobility 3min
1:00 each
instep rotation
scorpions
lat stretch

b) warm up 5min
on every 2:30 x 2 rounds
12 scap. push ups
12 box step ups
*remaining time bike/ski

c) conditioning 30min
amrap 3min x 10 rounds
1. 24/19cal bike into max db bench presses 2x22,5/15kg

2. 24/19cal ski into max dball box step ups (50cm) 20/15kg

score: total reps (bench press + step ups)

aerobic capacity & muscular endurance

Weekly Overview

a) mobility 4min
1:00 each
calf stretch
inverted hamstring stretch
instep rotation
lying hip cross over

b) warm up 4min
amrap 4min
10 good mornings
30sec plank hold
20 single unders

c) deadlift 14min
3 sets
12-10-8 reps @rpe 7,5-8,5

hypertrophy

d) conditioning 17min
for time
5 rounds
15 sumo deadlift high pulls 40/30kg
30 sit ups
60 double unders

aerobic power (vo2max)

Weekly Overview

a) mobility 4min
1:00 each
hand walk
lat stretch
scorpions
thoracic rotations

b) warm up 4min
amrap 4min
10/8cal row
10 prone snow angels
10 ring rows

c) strict press 14min
3 sets
12-10-8 reps @rpe 7,5-8,5

hypertrophy

d) conditioning 16min
amrap 16min
4 wall walks
8 strict pull ups
16/12cal row

aerobic power & muscular endurance

Weekly Overview

a) mobility 3min
1:00 each
hand walk
lat stretch
scorpions

b) warm up 6min
30sec on / 15sec off x2 rounds
1. air squats
2. bike/ski
3. kb deadlifts
4. scap. push ups

c) conditioning 35min
emom 35min (7 rounds)
1. 30-50sec (weighted) wall sit
2. 10-15cal bike/ski
3. 15-20 russian kb swings
4. 8-12 db push ups
5. rest

Sunday Endurance for Open Gym
row or ski
5 rounds for time
200m
– Rest :30 between rounds
4 rounds for time
400m
– Rest 1:00 between rounds
3 rounds for time
600m
– Rest 1:30 between rounds

Weekly Overview