WODs

a) mobility 4min
sumo squat stretch
lat stretch
thoracic rotations
calf stretch

b) warm up 4min
amrap 4min
20 single unders
20sec depp squat hold
10 ring rows

c) front squats 15min
4-5 sets
5 front squats @75-77%

hypertrophy & strength

d) conditioning 17min
5 rounds
10 strict pull ups
40 air squats
60 double unders

aerobic power & muscular endurance

Weekly Overview

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

b) warm up 4min
amrap 4min
10/8cal row
10 prone snow angels
10 snatch grip deadlifts

c) hang power snatch 12min
on every 1:30 x 8 sets
1 muscle snatch
1 hang power snatch
(build in weight)

d) conditioning 18min
for time
6 rounds
8 hang power snatches 40/30kg
10 burpees over the bar
12/10cal row
- 1:00 rest -

aerobic power (vo2max)

Weekly Overview

a) mobility 3min
1:00 each
instep rotations
scorpions
lat stretch

b) warm up 5min
30sec on / 15sec off x 6 rounds
1. scap. push ups / push ups
2. bike/ski
3. reverse lunges/ box step ups

c) conditioning 36min
amrap 1:30 on / 00:30 off x 18 rounds
1. db bench press 2x22,5/15kg
2. cal bike/ski
3. kb box step ups 2x24/16kg (50cm)

score: total reps/cals

muscular endurance & aerobic power

Weekly Overview

a) mobility 4min
1:00 each
inverted hamstring stretch
instep rotation
lat stretch
lying hip cross over

b) warm up 4min
amrap 4min
100m run
10 staright leg sit ups
10 good mornings

c) deadlifts 15min
4-5 sets
5 deadlifts @75-77%

hypertrophy & strength

d) conditioning 17min
amrap 17min
10-20-30…
sumo deadlift high pulls 40/30kg
toes to bar
*400m run after each round

lactate threshold & muscular endurance

Weekly Overview

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

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

c) push press 15min
4-5 sets
5 push press @75-77%

hypertrophy & strength

d) conditioning 18min
for time
3 rounds
1000/900m row
20-15-10
thruster 40/30kg

aerobic capacity & lactate threshold

Weekly Overview

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

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

c) conditioning 35min
emom 35min (7 rounds)
1. 4-6 wall walks
2. 10-15cal row
3. 8-10 strict pull ups
4. 12-16 db box step ups (50cm)
5. rest

Sunday Endurance for Open Gym
“norwegian 4x4 intervals”

4 sets:
4:00 hard [rpe 8-9]
3:00 easy or rest [rpe 1-2]

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

Weekly Overview