WODs

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

b) warm up 5min
on every 2:30 x 2 rounds
10 db deadlifts
10 push ups
30sec plank hold
*remaining time row

c) bench press 13min
on the 2:30 x 5 sets
3 close-grip bench press + 6 bench press
barbell: 55% of 1rm bench press
absolute strength

d) conditioning 17min
for time
1500/1350m row
every 3:00 (starting at 0:00):
20 push-ups
2 rounds farmer’s carry 2x22,5/15kg

aerobic power [vo2 max]

Weekly Overview 19.1.-25.1.2026

Skill Class 18:00
head stand / hand stand / hand stand push ups

a) mobility 3min
1:00 each
thoracic rotation
scorpions
lat stretch

b) warm up 5min
on every 2:30 x 2 rounds
10 scap. pull ups
10 push ups
10 ring rows
*remaining time bike/ski

c) conditioning 27min
4 rounds
3:00 amrap: cal bike/ski
2:00 amrap: burpee to target
1:00 amrap: strict pull-ups
• rest 1:00 between rounds

score: total reps
aerobic power [lactate threshold]

d) stability 4min
tabata (20sec on/10sec off) x 8 rounds
single leg wall sit

Weekly Overview 19.1.-25.1.2026

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

b) warm up 4min
amrap 4min
10 cossack squats
10 push ups
10 good mornings

c) deadlift 13min
on the 2:30 x 5 sets
3 sumo deadlifts + 6 conventional deadlifts
barbell: 55% of 1rm deadlift
absolute strength

d) conditioning 15min
3 rounds for time
20 db push press 2x22,5/15kg *
15 v-ups
20 db reverse lunges
15 sit-ups

*rx+ option: handstand push ups
muscular endurance & vo2 max

Weekly Overview 19.1.-25.1.2026"

Skill Class 18:00
deadlift + push press

a) mobility 3min
1:00 each
lying hip cross over
calf stretch
scorpions

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

c) conditioning 35min
emom 35min (7 rounds)
1. 15-20 russian twists
2. 10-15cal bike/ski
3. 15-20 box jumps
4. 16-20 gorilla rows
5. rest

Weekly Overview 12.1.-18.1.2026

Sunday Endurance for Open Gym
[wave 1]
2:00 at rpe 5, 1:00 easy
1:30 at rpe 6, 1:00 easy
1:00 at rpe 7, 1:00 easy
0:30 at rpe 8
5:00 easy between waves

[wave 2]
2:00 at rpe 6, 1:00 easy
1:30 at rpe 7, 1:00 easy
1:00 at rpe 8, 1:00 easy
0:30 at rpe 9

choose: run, bike, row, or ski
aerobic power [lactate threshold]

a) mobility 3min
1:00 each
sumo squat Stretch
instep rotations
scorpions

b) warm up 5min
amrap 5min
10 medball squats
10 medball presses
*partner is rowing

c) conditioning 32min
in teams of 2
amrap 32min
12/10cal row
12 wall balls 20/14lbs
*switch after full rounds

aerobic power [vo2 max]

Weekly Overview 12.1.-18.1.2026"

a) mobility 3min
1:00 each
seated pike stretch
90/90 hip rotation
lying hip cross over

b) warm up 5min
on every 2:30 x 2 rounds
10 good mornings
10 straight leg sit ups
10 scap. pull ups
*remaining time bike/ski

c) deadlift 12min
on the 2:00 x 6 sets
2 sumo deadlifts + 4 conventional deadlifts
barbell: 60% of 1rm deadlift

absolute strength

d) conditioning 15min
6 x 2:00 amrap
5-6-7-8-9-10 toes to bar
10-9-8-7-6-5 deadlifts 100/70kg
cal bike/ski in remaining time

• rest 00:30 between amraps
score: total cal
aerobic power [vo2 max]

Weekly Overview 12.1.-18.1.2026