WODs

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

a) mobility 4min
samson stretch
hand walk
thoracic rotations
lying hip cross over

b) warm up 4min
amrap 4min
100m run
10 prone snow angels
10 burpees

c) hang power snatch 10min
find a heavy set of 3
hang power snatches

explosive power

d) conditioning 15min
amrap 2:30 x 4 rounds
200m run
12 hang power snatches 40/30kg
max burpees over the bar
-1:30 rest between rounds -

score: total burpees

anaerobic capacity & barbell cycling

Weekly Overview

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

b) warm up 5min
on every 2:30 x 2 rounds
10 straight leg sit ups
10 scap. pull ups
10 prone snow angels
*remaining time row

c) conditioning 18min
for time
800/650m row
into
60 toes to bar
400m farmers carry 2x24/16kg
into
800/650m row

*partition middle part however

aerobic capacity & midline durability

d) core & back 10min
emom (for quality)
1. 10-12 kb gorilla rows
2. 10-12 kb pull troughs

core stability

Weekly Overview