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 burpees
10 ring rows
10 elbow rotations
*remaining time deep squat hold

c) pull ups 15min
4 super sets
4 pull ups @rpe 8-9
12-15 banded lat pull downs

hypertrophy & strength

d) conditioning 15min
each round for time
on every 2:30 x 6 rounds
8 burpee pull ups
10 front squats 40/30kg

score: slowest round

anaerobic capacity

Weekly Overview

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

b) warm up 6min
30sec on / 15sec off x2 rounds
1. prone snow angels
2. row
3. ring rows
4. reverse lunges

c) conditioning 35min
emom 35min (7 rounds)
1. 30-50sec handstand hold
2. 10-15cal row
3. 6-8 feet elevated ring rows
4. 10-14 db reverse lunges
5. rest

Sunday Endurance for Open Gym
threshold pyramids protocol

choose: run, bike, row, or ski
1-2-3-4-3-2-1 minutes work [rpe 7-8]
1-2-3-4-3-2-1 minutes easy [rpe 1-2]

aerobic power [lactate threshold]

Weekly Overview

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

b) warm up 5min
amrap 5min
10 good mornings
10 straight leg sit ups
*partner is running 100m

c) conditioning 35min
in teams of 2
on every 3:30 x 10 rounds
1 lap partner run
16 deadlifts 80/60kg
max toes to bar

score: total toes to bar

Weekly Overview

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

b) warm up 4min
amrap 4min
150/125m row
10 push ups to down dog
10 prone snow angels

c) strict press 15min
4 super sets
4 strict press @ rpe 8-9
12-15 db lateral raises

hypertrophy & strength

d) conditioning 14min
for time
8 wall walks
200/175m row
6 wall walks
400/350m row
4 wall walks
600/500m row
2 wall walks
800/675m row

aerobic capacity& muscular endurance

Weekly Overview

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

b) warm up 5min
on every 2:30 x 2 rounds
10 cossack squats
10 good mornings
10 burpees
*remaining time bike/ski

c) sumo deadlift 12min
on the 1:00 x 12 sets
2 sumo deadlifts
(build in weight)
strength

d) conditioning 9min
on every 1:30 x 6 rounds
18 alternating db hang snatches 22,5/15kg
max cal bike/ski

score: total cals

glycolytic power

e) core 6min
on every 00:45 x 8 sets
8 single arm plank rows
(alternate arms each set)

Weekly Overview

a) mobility 3min
1:00 each
hand walk
instep rotations
lying hip cross over

b) warm up 5min
30sec on / 15sec off x 6 rounds
1. reverse lunges
2. hollow hold
3. plank push ups

c) lunges 14min
4 supersets
4 back rack reverse lunges @rpe 8-9
12-15 partial goblet squats

hypertrophy & strength

d) conditioning 17min
amrap 1:00 x 12 rounds
1. ring dips
2. double db box step ups 2x22,5/15kg + 50cm
3. v- ups
-00:30 rest between stations-

muscular endurance

Weekly Overview