WODs

a) mobility 4min
1:00 each
hand walk
samson stretch
scorpion
calf stretch

b) warm up 5min
on every 2:30 x 2
10 kb deadlifts / russian swings
10 step ups / box jump overs
remaining time bike / ski

c) conditioning 29min
4 rounds
amrap 5min
30 kettlebell swings 24/16kg
30 box jump overs
max cal bike / ski

3 min rest

CONGRATULATIONS TO ALL HiLife CHALLENGE PARTICIPANTS!
YOU DID IT!

a) mobility 4min
1:00 each
elbow instep rotation
down dog to seal
sumo squat stretch
scorpion

b) warm up 4min
tabata (20sec on / 10sec off)
squats
push ups
mountain climbers
burpees

c) back squat 15min
3-2-1-3-2-1 back squats
start @ 73% - final set @ 88%

d) conditioning 15min
"HiLife Challenge Benchmark WOD"
amrap 15min
5 burpees
10 sit ups
15 squats

compare to 8.1.24

a) mobility 4min
1:00 each
samson stretch
hand walk
inverted hamstring stretch
scorpion

b) warm up 8min
2 rounds
1:00 push ups
1:00 row
1:00 lunges
1:00 db swings

c) conditioning 35min
emom 35min (7 rounds)
1. 2-4 wall walks
2. 8-15 cal row
3. 10-20 jumping lunges
4. 10-20 db snatches
5. rest

a) mobility 3min
1:00 each
elbow instep rotation
samson stretch
hand walk

b) warm up 6min
2 rounds
10 elbow rotations
10 good mornings (empty bar)
5 burpees
partner does bike / ski

c) conditioning 35min
in teams of 2
for time
150 power cleans 50/35kg
150 cal bike
150 burpees over the bar
150 cal ski

a) mobility 3min
1:00 each
hand walk + push up
sumo squat stretch
kneeling lat stretch

b) warm up 5min
200m run
10 ring rows
10 front squats (empty bar)
200m run
10 ring rows
10 shoulder press

c) benchmark conditioning 25min
"Daniel"
for time
50 pull ups
400m run
21 thrusters 40/30kg
800m run
21 thrusters
400m run
50 pull ups

compare to 27.4.22

d) midline accessory 5min
in teams of two
amrap 5min
10 roll outs
partner holds plank

a) mobility 3min
1:00 each
elbow instep rotation
hand walk + push up
inverted hamstring stretch

b) warm up 8min
tabata (8 intervals 20 sec on / 10 sec off)
prisoner good mornings (empty bar)
burpees

directly into

snow angels
scapula push ups

c) deadlift 15min
3-4 sets
8 deadlifts @ 65%
last set is max deadlifts

d) conditioning 12min
amrap 12min
21 push ups
15 kettlebell swings 24/16kg
9 deadlifts 100/70kg