WODs

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

b) warm up 5min
on every 2:30 x 2 rounds
10 reverse lunges
10 prone snow angels
30sec plank hold
*remaining time bike/ski

c) squats 12min
on the 3:00 x 4 sets
4 front squats + 8 back squats
@ 50% of 1rm back squat
absolute strength

d) conditioning 16min
4 rounds for time
12/10 cal bike/ski
20 wallballs 20/14lbs
30 sit ups

aerobic power [vo2 max]

Skill Class 18:00
front squat

Weekly Overview

a) mobility 4min
lat stretch on box
hand walk
instep rotations
calf stretch

b) warm up 4min
amrap 4min
10 box step ups
10 hang high pulls
10 elbow rotations

c) skill/prep 10min
power clean

d) conditioning 22min
22:00 amrap
5 deadlifts
10 power cleans
15 burpees over the bar
20 box jumps 60/50cm

barbell: 70/50kg

score: rounds + reps
aerobic power [lactate threshold]

a) mobility 4min
1:00 each
instep rotation
hand walk
lat stretch
scorpions

b) warm up 4min
40sec on /20sec off
1. row
2. push ups
3. ring rows
4. prone snow angels

c) bench press 12min
on the 3:00 x 4 sets
4 close-grip bench press + 8 bench press
@ 50% of 1rm bench press
absolute strength

d) conditioning 15min
on the minute x 15
min 1: row cal
min 2: wall walks
min 3: rope climbs

score: lowest row + lowest wall walk + lowest rope climb
muscular endurance & lactate threshold

Skill Class 18:00
kipping pull up

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