WODs

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

b) warm up 5min
on every 2:30 x 2 rounds
10 straight leg sit ups
10 scap. pull ups
10 prone snow angels
*remaining time row

c) conditioning 18min
for time
800/650m row
into
60 toes to bar
400m farmers carry 2x24/16kg
into
800/650m row

*partition middle part however

aerobic capacity & midline durability

d) core & back 10min
emom (for quality)
1. 10-12 kb gorilla rows
2. 10-12 kb pull troughs

core stability

Weekly Overview

a) mobility 4min
1:00 each
scorpions
instep rotation
90/90 hip rotation
crab stretch

b) warm up 4min
amrap 4min
10 reverse lunges
10 scap. push ups
10 prone snow angels

c) bench press 15min
3-4 sets
10 reps bench press
@rpe 8-9

hypertrophy & strength

d) conditioning 16min
amrap 16min
3-6-9-12…
db push ups
16m db walking lunges 2x22,5/15kg

muscular endurance

Weekly Overview

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

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

c) romanian deadlifts 15min
3-4 sets
10 romanian deadlifts
@8-9

hypertrophy & strength

d) conditioning 16min
for time
6 rounds
8 strict pull ups
12/10cal bike/ski
16 box jumps 60/50cm

rx+ option: strict chest to bar pull ups

aerobic power & muscular endurance
Weekly Overview

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

b) warm up 6min
30sec on / 15sec off x2 rounds
1. push up to down dog
2. row
3. straight leg sit ups
4. air squats

c) conditioning 35min
emom 35min (7 rounds)
1. 3-6 wall walks
2. 10-15cal row
3. 6-8 strict toes to bar
4. 10-16 goblet squats
5. rest

Sunday Endurance for Open Gym

5:00–10:00 row [rpe 2-3]
into
6 rounds
3:00 bike [rpe 2-3]
1:00 row [rpe 5-6]
into
5:00–10:00 bike [rpe 2-3]

Weekly Overview

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

b) warm up 5min
amrap 5min
10 double db deadlifts
10 ring rows
*partner is biking

c) conditioning 32min
in teams of 2
for time
50-40-30-20-10
double db hang cleans 2x22,5/15kg
pull ups
box jumps 60/50cm
cals bike
(m/f and f/f cals: 45/40-36/32-27/24-18/16-9/8)

aerobic capacity & muscular endurance

Weekly Overview

a) mobility 4min
1:00 each
scorpions
instep rotation
90/90 hip rotation
hand walk

b) warm up 4min
amrap 4min
10 reverse lunges
10 plank push ups
20sec deep squat hold

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

hypertrophy & strength

d) conditioning 17min
amrap 3:30 x 4 rounds
15 sit ups
12 air squats
9 push ups

-1:00 rest between rounds-

aerobic power

Weekly Overview