WODs

a) mobility 3min
1:00 each
elbow instep rotation
scorpion
calf stretch

b) warm up 6min
in teams of 2
amrap 6min
10 good mornings (empty bar)
5 snatch grip behind the neck press
50 single unders
partner rows

c) conditioning 30min
in teams of 2
amrap 30min
15 power snatches 35/25kg
30/24 cal row
60 double unders

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

b) warm up 6min
on every 2:00 x 3
10 medball squats
5 burpees
remaining time bike/ski

c) back squat 14min
work up to a heavy triple

d) conditioning 17min
4 rounds for time
20 burpees
15/12 cal bike / ski
10 thrusters 50/35kg

a) mobility & warm up 6min
line drills

b) gymnastic strength 10min
emom 10min
1: 5-10 strict handstand push ups
2: 45 sec plank

c) conditioning 18min
for time
100m farmers carry
50 sit ups
60 box jumps
100m farmers carry
50 sit ups
40 db push jerks 20/15kg
100m farmers carry
50 sit ups
20 db step ups 60/50

a) mobility 3min
1:00 each
elbow instep rotation
sumo squat stretch
kneeling lat stretch

b) warm up 5min
amrap 5min
10 elbow rotations (empty bar)
10 good mornings
10 air squats
10 ring rows

c) clean complex 12min
work up to a heavy complex of
3 power cleans + 3 front squats

d) benchmark conditioning 16min
"T.U.P."
15-12-9-6-3 reps for time
power cleans 60/40kg
pull ups
front squats
pull ups

EINHEIZCHALLENGE 2023

a) mobility 3min
1:00 each
down dog to seal
samson stretch
scorpion

b) warm up 6min
on every 2:00 x 3
10 sit ups
10 kb deadlifts
remaining time row

c) conditioning 30min
5 rounds for time
15 toes to bar
30 kettlebell swings 24/16kg
750/600m row