WODs

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

b) warm up 5min
amrap 5min
10 ring rows
10 db deadlifts
10/8cal row

c) pull up 13min
4 sets
3 strict weighted pull-ups
- rest 20 seconds -
3 kneeling medball slams
(build in weight)

d) conditioning 17min
for time
40/32 cal row
40 pull-ups
30/24 cal row
30 alternating dumbbell snatches, 22.5/15 kg
20/16 cal row
20 single arm devils press 22,5/15kg
10/8 cal row
100 double unders

CONGRATS AN ALLE, DIE DIE HiLife CHALLENGE MITGESPIELT UND BEENDET HABEN!

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

b) warm up 5min
amrap 5min
10 scap. push ups
5 push ups
10 air squats

c) push press 14min
4 sets 3 push press
(build in weight)

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

compare to 6.1.2025

Skill Class 18:00
push press

HiLife Challenge DAY 28

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

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

c) conditioning 35min
emom 35min (7 rounds)
1. 8-15cal row
2. 8-15 push ups
3. 8-15 kb swings
4. 10-20 single leg v-ups
5. rest

Sunday Endurance for Open Gym

vo2 max
choose your movement: bike/row/ski
1-2-3-4-1-2-3-4 minutes of work [rpe 7-8]
equal work:rest

HiLife Challenge DAY 27

a) mobiliyt 3min
1:00 each
hand walk
samson stretch
lat stretch

b) warm up 5min
amrap 5min
10 hang high pulls
10 straight leg sit ups
10 ring rows
*partner is biking

c) conditioning 30min
in teams of 2
for time

80/72/64cal bike
70 toes to bar
60 hang power cleans 50/35kg
50 burpees over bar
40 strict chin ups
50 burpees over bar
60 hang power cleans 50/35kg
70 toes to bar
80/72/64cal bike

HiLife Challenge DAY 26

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

b) warm up 5min
amrap 5min
10/8cal row
10 air squats
10 push press

c) thruster 10min
on the 1:00 x 10 sets
1 thruster (building to heavy)

d) conditioning 18min
amrap 2min x 5 rounds
5 thrusters (80% of heavy single)
25/20cal row

rest 2 minutes between rounds
pick up where you left off

e) durability lunges 4min
30sec. on / 10sec. off x 6 rounds
(weighted) lunge hold

*alternate leg each round

HiLife Challenge DAY 25

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

b) warm up 5min
on every 2:30
10 cossack squats
10 good mornings
20 single under
reaminig time plank hold

c) sumo deadlift 15min
3 sets 10 sumo deadlifts
build in weight

d) conditioining 15min
5 rounds for time
10 single arm devil press 22.5/15kg
20-40-60-80-100 double unders