WODs

a) mobility 4min
1:00 each
90/90 hip rotation
calf stretch
lat stretch
hamstring stretch on box

b) warm up 4min
amrap 4min
10 clean grip deadlifts
10 elbow rotation
10 squat jumps

c) power clean 10min
on every 1:00 x 10 sets
1 power cleans +
1 hang power clean
(build in weight)
explosive power

d) conditioning 15min
for time
5 rounds
15 box jumps 60/50cm*
12 deadlifts
9 hang power cleans 60/40kg
*rx+ option: 75/60cm
muscular endurance

Weekly Overview

a) warm up 5min
line drills

b) benchmark conditioning
"Murph"
for time
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run

partition as needed. optional weight vest 9/6kg.

compare to 26.05.2025

Weekly Overview

Open Gym
10:00-13:00 Uhr

Endurance for Open Gym

at rpe 2-4 throughout:

5:00 row
8:00 bike
12:00 run
8:00 bike
5:00 row

aerobic endurance

Weekly Overview

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

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

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

Weekly Overview

a) mobility 3min
1:00 each
hand walk
samson Stretch
lat stretch

b) warm up 5min
30sec on / 15sec off x2 rounds
1. synchro burpees
2. A: bike + B: air squats
3. synchro straight leg sit ups

c) conditioning 31min
in teams of 2
for max reps/cals
1:00 on / 00:30 off x 21 rounds
1. synchro db snatches 22,5/15kg
2. cal bike
3. toes to bar

score: total reps/cals

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

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

c) pull ups 15min
4 super sets
8 pull ups @rpe 6-7
12-15 banded lat pull downs

hypertrophy & strength

d) conditioning 15min
amrap 15min
3-6-9-12… double db thruster 2x22,5/15kg
15/12cal row

aerobic power [vo2 max]

Weekly Overview