WODs

a) mobility 4min
1:00 each
hamstring stretch on box
lying hip cross over
calf stretch
instep rotation

b) warm up 4min
amrap 4min
10 good mornings
10 box step ups
10 burpees

c) deadlifts 14min
3 sets
5 deadlifts at 75–80%

d) conditioning 12min
for time
10 rounds
5 burpee box jumps 60/50cm
5 deadlifts 100/70kg

aerobic power [vo2 max]

e) stability 4min
tabata 20sec on / 10sec off x 8 rounds
single leg glute bridge hold

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

b) warm up 4min
amrap 4min
10 medball thruster
20 single under
10/8cal row

c) conditioning 30min
on the 3:00 x 10 rounds
15 sit-ups
15 wallballs 20/14lbs
20 double unders
cal row in remaining time

score: total row calories
aerobic power [lactate threshold]

a) warm up 5min
line drills

b) bench press 14min
3 sets
5 bench press at 75–80%

c) conditioning 12min
amrap 12min
for max shuttle runs
on the 00:00: 15 double db push press *
on the 02:00: 10 db burpee deadlifts
on the 04:00: 15 double db push press
on the 06:00: 10 db burpee deadlifts
on the 08:00: 15 double db push press
on the 10:00: 10 db burpee deadlifts

dumbbells: 2x22,5/15kg
*rx+ option: handstand push ups
score: total shuttle runs
aerobic power [vo2 max]

e) shoulder 4min
tabata 20sec on /10sec off
prone press

Skill Class 18:00
push press + deadlifts

a) mobility 4min
1:00 each
hand walk
lying hip cross over
lat stretch
scorpions

b) warm up 4min
amrap 4min
12/10cal bike /ski
10 hang high pulls
10 ring rows

c) skill 5min
power clean

d) conditioning 26min
for time
6 rounds
10 power cleans 50/35kg
30/24cal bike/ski
10 strict pull ups

aerobic power [lactate threshold]

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

b) warm up 5min
on every 2:30 x 2 rounds
10 step back lunges
10 scap. push ups
30sec plank hold
*remaining time row

c) back squat 14min
3 sets
5 back squats at 75–80%

d) conditioning 18min
for time
5 rounds
50-40-30-20-10cal row (men)
40-32-24-16-8cal row (women)
22 single db overhead lunges 22,5/15kg

muscular endurance & lactate threshold

Skill Class 18:00
db snatch + db overhead lunge

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

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

c) conditioning 35min
emom 35min (7 rounds)
1. 10-15 stationary / bench dips
2. 10-15cal bike
3. 16-20 alternating db snatches
4. 10-15cal ski
5. rest

lactate threshold & muscular endurance

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]