WODs

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

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

b) warm up 4min
amrap 4min
10 cossack squats
10 good mornings
100m run

c) sumo deadlift 14min
find a heavy set of 3
sumo deadlifts

d) conditioning 15min
for time
3 rounds
15 deadlifts 80/60kg
30 box jumps 60/50cm
400m run

aerobic power & muscular endurance

Weekly Overview

a) warm up 6min
line drills

b) conditioning 30min
for time
8 rounds
10 pull ups
15 push ups
20 sit ups

-1:00 rest between rounds -
muscular endurance

c) shoulder 4min
tabata (20sec on/10sec off) x 8 sets
prone press

Weekly Overview

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

b) warm up 6min
30sec on / 15sec off x8 rounds
1. burpees
2. bike
3. plank hold
4. reverse lunges

c) lunges 15min
4 supersets
8 back rack reverse lunges @rpe 6-7
12-15 partial goblet squats

hypertrophy & strength

d) conditioning 12min
40sec on / 20sec off x 12 rounds
for max reps/cals
1. front squats 40/30kg
2. cal bike
3. burpees over the bar

score: total reps/cals

aerobic power

e) posterior chain 4min
30sec on / 10sec off x 5 sets
chinese plank hold

Weekly Overview