WODs

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

b) warm up 6min
30sec on / 15sec off x2 rounds
1. medball thruster
2. bike/ski
3. straight leg sit ups
4. ring rows

c) conditioning 35min
emom 35min (7 rounds)
1. 15-20 wall balls
2. 10-15cal bike/ski
3. 8-10 strict toes to bar
4. 8-10 double db bent over row
5. rest

Sunday Endurance for Open Gym

choose: run, bike, row, or ski
10 rounds
2:00 work [rpe 6-7]
0:30 rest
aerobic power [lactate threshold]

Weekly Overview 19.1.-25.1.2026

a) mobility 3min
1:00 each
hand walk
lying hip cross over
instep rotation

b) warm up 5min
amrap 5min
10 prone Snow Angels
10 db deadlifts
*partner is biking

c) conditioning 30min
in teams of 2
for time
4 rounds
10 synchro single db hang snatches 22,5/15kg
10 synchro suitcase deadlifts
into
80/72/64 bike

3 rounds
10 synchro single db hang snatches 22,5/15kg
10 synchro suitcase deadlifts
into
60/54/48cal bike

2 rounds
10 synchro single db hang snatches 22,5/15kg
10 synchro suitcase deadlifts
into
40/36/32cal bike

1 round
10 synchro single db hang snatches 22,5/15kg
10 synchro suitcase deadlifts
into
20/18/16cal bike

aerobic power [lactate threshold]

Weekly Overview 19.1.-25.1.2026

a) mobility 3min
1:00 each
instep rotation
hand walk
lat stretch on box

b) warm up 5min
40sec on /20sec off
1. bike
2. box step ups
3. ski
4. burpees
5. row

c) squat 13min
on the 2:30 x 5 sets
3 front squats + 6 back squats
barbell: 55% of 1rm back squat
absolute strength

d) conditioning 15min
2:00 amrap: bike ski
rest 1:00

2:00 amrap:
10 single db box step-ups 22,5/15kg
10 burpee box jumps 60/50cm
rest 1:00

2:00 amrap: ski bike
rest 1:00

2:00 amrap:
10 single db box step-ups
10 burpee box jumps
rest 1:00

2:00 amrap: row cal

score: total reps
aerobic power [vo2 max]

Weekly Overview 19.1.-25.1.2026

a) mobility 4min
lat stretch
hand walk
instep rotations
lying hip cross over

b) warm up 4min
amrap 4min
2-4-6-8....
clean deadlifts
hang high pulls
elbow rotations

c) skill 5min
power clean

d) conditioning 30min
for time
6 rounds
15 toes to bar
40 double unders
18-15-12-9-6-3 power cleans
• rest 1:00 between rounds

rd 1: 40/30kg
rd 2: 50/35kg
rd 3: 60/40kg
rd 4: 70/50kg
rd 5: 75/55kg
rd 6: 80/60kg

score: total time (including rest)
lactate threshold & muscular endurance

Weekly Overview 19.1.-25.1.2026

a) mobility 3min
1:00 each
hand walk
scorpions
instep rotation

b) warm up 5min
on every 2:30 x 2 rounds
10 db deadlifts
10 push ups
30sec plank hold
*remaining time row

c) bench press 13min
on the 2:30 x 5 sets
3 close-grip bench press + 6 bench press
barbell: 55% of 1rm bench press
absolute strength

d) conditioning 17min
for time
1500/1350m row
every 3:00 (starting at 0:00):
20 push-ups
2 rounds farmer’s carry 2x22,5/15kg

aerobic power [vo2 max]

Weekly Overview 19.1.-25.1.2026

Skill Class 18:00
head stand / hand stand / hand stand push ups

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

b) warm up 5min
on every 2:30 x 2 rounds
10 scap. pull ups
10 push ups
10 ring rows
*remaining time bike/ski

c) conditioning 27min
4 rounds
3:00 amrap: cal bike/ski
2:00 amrap: burpee to target
1:00 amrap: strict pull-ups
• rest 1:00 between rounds

score: total reps
aerobic power [lactate threshold]

d) stability 4min
tabata (20sec on/10sec off) x 8 rounds
single leg wall sit

Weekly Overview 19.1.-25.1.2026