WODs

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

b) warm up 6min
30sec on / 15sec off x2 rounds
1. scap. push ups
2. bike/ski
3. plank hold
4. box step ups

c) conditioning 35min
emom 35min (7 rounds)
1. 3-5 wall walks
2. 10-15cal bike/ski
3. 20-30 russian twists
4. 16-20 box jumps
5. rest

Sunday Endurance for Open Gym
on the 8:00 x 5-10 rounds:
800m ski
bike in remaining time [rpe 2-3]

aerobic endurance

Weekly Overview

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

b) warm up 5min
amrap 5min
10 push ups
10 air squats
10 ring rows
*partner is holding plank position

d) conditioning 30min
in teams of 2
for max reps/cals
2:00 on/ 00:30 off x 12 rounds
1. cal ski
2. pull ups
3. wall balls
4. sit ups

score: lowest reps per station
lactate threshold & muscular endurance

Weekly Overview

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

b) warm up 4min
amrap 4min
20 single under
10 box step ups
10 db deadlifts

c) bulgarian split squats 15min
3-4 sets
5 db bulgarian split squats (heavy)

absolute strength

d) conditioning 15min
for time
3 rounds:
32 double unders
16 single db box step-ups 60/50cm
16 alt. db hang snatches

rest 2:00

3 rounds:
32 double unders
16 single db box step-ups 60/50cm
16 alt. db hang snatches

dumbbell: 22,5/15kg

score: total time (including rest)
aerobic power [vo2 max]

Weekly Overview

a) mobility 4min
lat stretch
hand walk
lying hip crocs over
90/90 hip rotation

b) warm up 4min
amrap 4min
10/8cal row
10 good mornings
10 straight leg sit ups

c) conditioning 22min
[6:00 amrap]
18-15-12:
deadlifts, 80/60kg
v-ups
cal row in remaining time
rest 2:00 -

[6:00 amrap]
15-12-9:
deadlifts, 90/65kg
v-ups
cal row in remaining time
rest 2:00 -

[6:00 amrap]
12-9-6:
deadlifts, 100/70kg
v-ups
cal row in remaining time

score: total row cal
aerobic power [lactate threshold]

d) posterior chain 6min
3-4 sets
8-10 hamstring curls on rower

Weekly Overview

a) mobility 3min
1:00 each
thoracic rotations
scorpions
samson stretch

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

c) push press 15min
find a heavy set of
5 push press

absolute strength

d) conditioning 16min
for time
36/30cal ski/bike

into…
6 rounds
12 lateral burpees over bar
12 push press 40/30kg

into…
36/30cal bike/ski

aerobic power [lactate threshold]

Skill Class 18:00
push press

Weekly Overview

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

b) warm up 5min
on every 2:30 x 2 rounds
10 squat jumps
10 ring rows
30sec. hollow hold
*remaining time row

c) conditioning 32min
2:00 on /3:00 off x 7 rounds
6 strict pull-ups
18 box jumps 60/50cm
cal row in remaining time

score: total row cal
anaerobic capacity