WODs

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

b) warm up 5min
on every 2:30 x 2 rounds
10 reverse lunges
20sec deep squat hold
10 push ups to down dog
*remaining time double under

c) front squats 15min
4-5 sets
5 front squats @77-80%

hypertrophy & strength

d) conditioning 17min
for time
7 rounds
10 double db front squats
10 db push ups
40 double unders

dumbbells: 2x22,5/15kg

muscular endurance & aerobic 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. side plank
2. row
3. ring rows
4. db deadlifts / db push press

c) conditioning 35min
emom 35min (7 rounds)
1. 20/20sec copenhagen plank hold
2. 10-15cal row
3. 8-10 strict pull ups
4. 10/10 single arm db hang clean & jerks
5. rest

Weekly Overview

Sunday Endurance for Open Gym
on the 4:00 x 6 sets:
30/24cal bike
cal row in remaining time

sets 1-2: rpe 5
sets 3-4: rpe 6
sets 5-6: rpe 7

score: total row cal
aerobic power [lactate threshold]

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

b) warm up 5min
amrap 5min
10 push ups to down dog
10 straight leg sit ups
*partner is biking

c) conditioning 30min
in teams of 2
for time
3 rounds
8 wall walks
20/18/16cal bike
into
3 rounds
50 sit ups
20/18/16cal bike
into
3 rounds
8 wall walks
50 sit ups

Weekly Overview

a) mobility 4min
1:00 each
inverted hamstring stretch
calf stretch
90/90 hip rotation
lying hip cross over

b) warm up 4min
amrap 4min
100m run
20sec glute bridge hold
10 good mornings

c) deadlifts 15min
4-5 sets
5 deadlifts @77-80%

hypertrophy & strength

d) conditioning 17min
for time
3 rounds
600m run
15 deadlifts 100/70kg
100m farmers carry 2x32/24kg

aerobic capacity & muscular endurance

Weekly Overview

a) mobility 3min
1:00 each
calf stretch
instep rotation
lat stretch on box

b) warm up 5min
on every 2:30 x 2 rounds
10 squat jumps
5 burpees
10 ring rows
*remaining time bike/ski

c) bent over row 12min
4 sets of
8 barbell bent over rows

d) condition 17min
for time
6 rounds
9 burpee pull ups
12/10cal bike/ski
15 box jumps 60/50cm

aerobic power & muscular endurance

Weekly Overview

a) mobility 4min
1:00 each
sumo squat stretch
instep rotations
lat stretch
thoracic rotations

b) warm up 4min
amrap 4min
10/8cal row
10 reverse lunges
20sec deep squat hold

c) front squats 15min
4-5 sets
5 front squats @77-80%

hypertrophy & strength

d) conditioning 16min
on the 8:00 x 2 rounds
(each for time)
21-15-9
cal row (women: 18-12-6)
front squats 40/30kg

score: total time (both rounds)

lactate threshold

Weekly Overview