WODs

a) mobility 4min
1:00 each
lat stretch
thoracic rotation
handwalk
lying hip cross over

b) warm up 4min
amrap 4min
10 straight leg sit ups
10 good mornings
10 push ups to down dog

c) deadlifts 15min
3 sets
5 deadlifts at 85%

1 drop set
max reps at 50%

absolute strength

d) conditioning 16min
for time
30 toes to bar
30 db hang power cleans
30 burpee to target

20 toes to bar
20 db hang power cleans
20 burpee to target

10 toes to bar
10 db hang power cleans
10 burpee to target

dumbbells: 2x22,5/15kg

aerobic power [lactate threshold]

Skill Class 18:00
toes to bar

Weekly Overview

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

b) warm up 4min
amrap 4min
100m run
10 medball thrusters
10 rope rows

c) conditioning 32min
on every 4:00 x 8 rounds
5 L-sit rope pull ups
20 wall balls 20/14lbs
200m run

score: slowest round
aerobic power [vo2 max]

Weekly Overview

a) mobility 3min
1:00 each
calf stretch
lat stretch on box
scorpions

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

c) bench press 15min
3 sets
5 bench press at 85%

1 drop set
max reps at 50%

absolute strength

d) conditioning 14min
amrap 14min
8 handstand push-ups
16/12cal bike/ski
24 box jumps 60/50cm

score: rounds + reps
aerobic power [vo2 max]

Skill Class 18:00
handstand push up

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. hollow hold
4. ring rows

c) conditioning 35min
emom 35min (7 rounds)
1. 16-20 wall balls
2. 10-15cal bike/ski
3. 6-10 strict toes to bar
4. 10-15 double db bent over row
5. rest

Sunday Endurance for Open Gym

on the 3:00 x 6 rounds:
15/12 cal row [rpe 7-8]
15/12 cal bike or ski [rpe 4-5]

aerobic power [lactate threshold]

Weekly Overview

Spring Challenge 2026
10:00 - 13:30 Uhr

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

b) warm up 4min
amrap 4min
10 good mornings
10/8cal row
10 reverse lunges

c) deadlifts 15min
3 sets
5 deadlifts at 83%

1 drop set
max reps at 50%

absolute strength

d) conditioning 16min
for time
40/32cal row
into
80 db push ups *
80 double db reverse lunges 2x22,5/15kg *
into
40/32cal row
* partition any way

Weekly Overview