WODs

a) mobility 4min
1:00 each
scorpions
instep rotation
lat stretch on box
calf stretch

b) warm up 4min
amrap 4min
10 burpees
10 squat jumps
10 ring rows

c) primer pull ups 4min
20sec on/ 20sec off x 6 rounds
1. hollow hold (floor)
2. scap. pull up hold

d) conditioning 22min
amrap 6min
6 strict pull ups
10 burpee box jumps 60/50cm
-2 min rest -
amrap 6min
8 chest to bar pull ups
10 burpee box jumps
2min rest
amrap 6min
10 pull ups
10 burpee box jumps

score: total rounds + reps

muscular endurance & aerobic power

e) core 4min
tabata (20sec / 10sec off x8)
1. flutter kicks
2. plank hold

Weekly Overview

a) mobility 3min
1:00 each
inverted hamstring stretch
crab stretch
calf stretch

b) warm up 5min
on every 2:30 x 2 rounds
10 good mornings
10 plank push ups
20sec glute bridge hold
*remaining time bike/ski

c) deadlifts 14min
4-5 sets
5 deadlifts @70-75%

hypertrophy & strength

d) conditioning 18min
for time
4 rounds
20/18cal bike/ski
15 deadlifts 100/80kg
10 ring dips

lactate threshold & aerobic power

Weekly Overview

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

b) warm up 5min
on every 2:30 x 2 rounds
10 straight leg sit ups
30sec deep front squat hold
*remaining time row

c) front squats 15min
4-5 sets
5 front squats @70-75%

hypertrophy & strength

d) conditioning 17min
for max reps
1:00 on / 1:00 off x 9 rounds
1. front squats 50/35kg
2. cal row
3. toes to bar

score: total resp/cals
anaerobic capacity & muscular endurance

Weekly Overview

a) mobility 3min
1:00 each
hand walk
instep rotations
scorpions

b) warm up 6min
30sec on / 15sec off x2 rounds
1. plank hold
2. row
3. ring rows
4. box step ups

c) conditioning 35min
emom 35min (7 rounds)
1. 20-30 russian twists
2. 10-15cal row
3. 6-8 strict chin ups
4. 10-14 double db box step ups (50cm)
5. rest

Sunday Endurance for Open Gym
zone 2 (heat) training
3:00 bike
3:00 ski
3:00 row
for 39-60min
@ rpe 3-4

a) mobility 3min
1:00 each
lat stretch
lying hip cross over
hand walk

b) warm up 5min
amrap 5min
10 good mornings
10 elbow rotations
*partner is skiing

c) conditioning 32min
in teams of 2
amrap 32min
18/17/16cal ski
16 deadlifts 60/40kg
14 power cleans 60/40kg

on every 4:00 (starting at 00:00)
10 synchro burpees

aerobic power & muscular endurance

Weekly Overview

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

b) warm up 5min
30sec on / 15sec off x 6 rounds
1. single unders
2. medball squats
3. plank push ups

c) conditioning 26min
for time
75-50-25
wall balls
double unders
sit ups
double unders

aerobic power & muscular endurance

d) upper back 4min
amrap 4min
double db reverse flys

Weekly Overview