Sun 11. Jan
a) mobility 3min
1:00 each
hand walk
lat stretch
scorpions
b) warm up 6min
30sec on / 15sec off x2 rounds
1. scap. push ups
2. bike/ski
3. barbell row
4. reverse lunges
c) conditioning 35min
emom 35min (7 rounds)
1. 15-20 wall balls
2. 10-15cal bike/ski
3. 8-10 barbell bent over row
4. 12-16 goblet reverse lunges
5. rest
Weekly Overview 5.1.-11.1.2026
Sunday Endurance for Open Gym
40min erg of choice [rpe 2-3]
every 4:00
20 burpees
aerobic endurance