WODs

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

b) warm up 5min
on every 2:30 x 2 rounds
10 prone snow angels
10 reverse lunges
20sec deep squat hold
*remaining time row

c) back squats 15min
4 Sets
3 (paused) back squats
@ 82-85%

strength

d) conditioning 15min
amrap 4min - 3min - 2min - 1min
15 thrusters 40/30kg
12/10cal row
9 burpees over the bar

1:30 rest between amraps
*pick up where you left off

lactate threshold

Weekly Overview

a) mobility 3min
1:00 each
lat stretch
seated pike stretch
scorpions

b) warm up 4min
amrap 4min
10 straight leg sit ups
10 push ups
100m run

c) bench presses 14min
4 Sets
3 (paused) bench presses @82-85%

strength

d) conditioning 12min
on every 3:00 x 4 rounds
10 toes to bar
200m run
10 toes to bar

score: slowest round
skill capacity & aerobic power

e) pulling capacity 8min
for quality
30sec on / 30sec of x 8 sets
1. max chin over bar hold
2. max ring rows

Weekly Overview

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

b) warm up 6min
30sec on / 15sec off x2 rounds
1. reverse lunges
2. row
3. ring rows
4. burpees

c) conditioning 35min
emom 35min (7 rounds)
1. 14-20 goblet reverse lunges
2. 10-15cal row
3. 6-8 stricht chin ups
4. 8-12 devil presses
5. rest

Sunday Endurance for Open Gym
10-20 rounds
0:30 hard [rpe 9]
0:30 easy [rpe 2-3]

choose: run, bike, row, or ski
aerobic power [vo2 max]

Weekly Overview

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

b) warm up 5min
amrap 5min
8 good mornings
8 burpee box step ups
*partner is biking

c) conditioning 32min
in teams of 2
amrap 32min
40 burpee box jumps 60/50cm
8 wall walks
40/36/32cal bike
8 wall walks
40 deadlifts 80/60kg
8 wall walks

Weekly Overview

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

b) warm up 5min
on every 2:30 x 2 rounds
10 prone snow angels
10 air squats
10 ring rows
*remaining time row

c) back squats 15min
4 Sets
3 (paused) back squats
@ 77-82%

strength

d) conditioning 16min
for time
5 rounds
21 wall balls 20/14lbs
15/12cal row
9 strict pull ups

lactate threshold & muscular endurance

Weekly Overview

a) mobility 4min
1:00 each
lat stretch
calf stretch
seated pike stretch
lying hip cross over

b) warm up 4min
amrap 4min
10 straight leg sit ups
10 db deadlifts
20 single unders

c) conditioning 20min
3 rounds
50 double unders
30 toes to bar
into
3 rounds
50 double unders
30 alternating db hang snatches 22,5/15kg

muscular endurance & aerobic power

rx+: 25/17,5kg

d) core & carry 12min
for quality
30sec on/ 30sec of x 12 rounds
1. db pull throughs
2. db single arm overhead carry (r/l)
3. db suitcase carry (l/r)

Weekly Overview