WODs

HiLife Challenge DAY 4

a) mobilty 4min
1:00 each
hand walk
lat stretch
instep rotation
samson stretch

b) warm up 4min
amrap 4min
10cal bike/ski
10 kb deadlifts
10cal ski/bike

c) conditioning 29min
3:30min on / 1:30min off x 6 rounds
18/14cal bike/ski
18 kb swings 24/16kg
max. cal bike/ski

d) core 4min
tabata 20sec. on/ 10sec. off
kb plank pull through

HiLife Challenge DAY 3

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

b) warm up 5min
3 rounds
12 air squats
10 plank push usp
8 medball presses

c) bench press 15min
3-5 sets 1 bench press
(~89% of 1rm across)

d) conditioning 15min
on every 1:00 x 4 rounds
amrap
1. hand release push ups
2. box jumps 60/50cm
3. wall balls 20/14lbs
4. rest

Skill Class 18:00
skill: wall ball

HiLife Challenge DAY 2

a) mobility 3min
1:00 each
samson stretch
hand walk
scorpions

b) warm up 4min
amrap 4 min
10 pass throughs
10 lunges
175/150m row

c) skill 10min
power snatch

d) conditioning 20min
4 rounds for time
500/450m row
8 power snatches 60/40kg
10 db box step ups 60/50cm 1x22,5/15kg

Die HiLife Challenge startet HEUTE! Anmeldung noch möglich.

a) mobility 3min
1:00 each
sumo squat stretch
instep rotation
cossack squats

b) warm up 5min
on every 2:30 x 2 rounds
10 air squats
10 burpees
10 good mornings
remaining time plank hold

c) sumo deadlift 15min
3-5 sets 1 sumo deadlift
(~89% of 1rm across)

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

re-test on Monday, 3.2.2025

Skill Class 18:00

skill: deadlift

Die HiLife Challenge startet MORGEN! Kickoff Call heute Abend um 18:00 Uhr. Anmeldung noch möglich.

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

b) warm up 6min
30sec on / 15sec off x2 rounds
1. row
2. shoulder taps
3. scap. push ups
4. kb deadlifts

c) conditioning 35min
emom 35min (7 rounds)
1. 8-15cal row
2. 30-45sec. plank hold
3. 2-4 wall walks
4. 8-15 kb high pulls 24/16kg
5. rest

Die HiLife Challenge startet Montag! HiLife Challenge Benchmark WOD am Montag in allen Kursen. Kickoff Call morgen Abend. Spiel mit!

a) mobilty 3min
1:00 each
handwalk
lat stretch
scorpions

b) warm up 5min
amrap 5min
(you go, I go)
8 scap. push ups
8 straight leg sit ups
8/6cal ski

c) conditioning 30min
on every 05:00 x 6 rounds
50\45\40cal ski
into max. reps
1. toes to bar
2. push ups

*alternate every round
between movements