WODs

a) mobility 3min
1:00 each
calf stretch
lat stretch
thoracic rotations

b) warm up 6min
30sec on / 15sec off x2 rounds
1. scap. push ups
2. shuttle runs
3. plank hold
4. feet supported rope pull ups

c) conditioning 29min
6 rounds
1:00 of wall walks
1:00 of shuttle runs
1:00 of double kb front rack carry 2x24/16kg
1:00 of rope pull ups *
1:00 of rest

rx+ option: L-sit rope pull ups
score: sum of lowest reps at each station
lactate threshold & muscular endurance

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

b) warm up 4min
amrap 4min
10/8cal row
10 hang high pulls
10 burpees

c) power clean 12min
3 sets
5 power cleans at 75-80%

d) conditioning 16min
3 rounds for time
30/24 calorie row
20 lateral burpees over bar
10 hang power cleans 60/40kg

aerobic power [vo2 max]

Skill Class 18:00
power clean

a) mobility 3min
1:00 each
samson stretch
seated pike stretch
lat stretch

b) warm up 5min
on every 2:30 x 2 rounds
10 step back lunges
10 straight leg sit ups
10 scap. push ups
*remaining time bike/ski

c) conditioning 30min
on the 3:00 x 10 sets (each for time)
set A: 25/20cal bike 12 toes to bar
set B: 25/20cal ski 12 single db overhead lunges 22,5/15kg
alternate between sets a & b

score: sum of slowest set a + slowest set b
aerobic power [lactate threshold]

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

b) warm up 4min
amrap 4min
10 prone snow angels
10 ring rows
150/125m row

c) push press 12min
3 sets
5 push press at 75–80%

d) conditioning 18min
for time
40 pull-ups
30 push press 40/30kg *
1000/900m row
30 push press
40 pull-ups
*rx+ option: handstand push ups
muscular endurance

Skill Class 18:00
kipping pull up

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. kb deadlifts
4. box step ups

c) conditioning 35min
emom 35min (7 rounds)
1. 4-8 wall walks
2. 10-15cal bike/ski
3. 15-20 kb swings
4. 16-20 db box step ups
5. rest

lactate threshold & muscular endurance

Sunday Endurance for Open Gym
“threshold pyramids” protocol
choose: run, bike, row or ski
7 intervals
1-2-3-4-3-2-1 min work [rpe 7-8]
1-2-3-4-3-2-1 min easy [rpe 1-2]

aerobic power [lactate threshold]

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

b) warm up 5min
amrap 5min
10 straight leg sit ups
10 air squats
10 push ups
*partner is rowing

c) conditioning 28min
in teams of 2
amrap 28min
buy in:
140 toes to bar
140/126/116cal row
* partition however you’d like

into
amrap
2-4-6-8-10…
push press 40/30kg
front squats 40/30kg
score: rounds + reps of barbell movements

aerobic power [lactate threshold]