WODs

a) mobility 4min
1:00 each
samson stretch
hand walk
instep rotations
lying hip cross over

b) warm up 4min
amrap 4min
10 hang high pulls
10 btn push press
10/8cal row

c) skill 10min
hang power snatch

d) conditioning 22min
3 x 6:00 amrap
25 hang power snatches 35/25kg
50 sit-ups
75 double unders
max cal row in remaining time

rest 3:00 between amraps
score: total cals
aerobic power [lactate threshold]

Weekly Overview 12.1.-18.1.2026

a) warm up 6min
line drills

b) bench press 12min
on the 2:00 x 6 sets:
2 close-grip bench press + 4 bench press
barbell: 60% of 1rm bench press

absolute strength

c) conditioning 17min
8 sets each of [0:20 work / 0:10 rest]:
a) pull ups
b) wall walks
c) 10m farmer’s carry 2x22,5/15kg
d) push ups

rest 30sec between stations
score: total reps
muscular endurance

Weekly Overview 12.1.-18.1.2026

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

b) warm up 6min
30sec on / 15sec off x2 rounds
1. scap. push ups
2. bike/ski
3. barbell row
4. reverse lunges

c) conditioning 35min
emom 35min (7 rounds)
1. 15-20 wall balls
2. 10-15cal bike/ski
3. 8-10 barbell bent over row
4. 12-16 goblet reverse lunges
5. rest

Weekly Overview 5.1.-11.1.2026

Sunday Endurance for Open Gym
40min erg of choice [rpe 2-3]
every 4:00
20 burpees
aerobic endurance

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

b) warm up 5min
amrap 5min
10 burpee deadlifts
10 push ups
*partner is rowing

c) conditioning 32min
in teams of 2
for time
3000/2700/2400m row
60 devils press 22,5/15kg
50 wall walks
* partition however you’d like

lactate threshold & muscular endurance

Weekly Overview 5.1.-11.1.2026

a) mobility 4min
1:00 each
sumo squat stretch
calf stretch
lat stretch
instep rotation

b) warm up 4min
amrap 4min
10 straight leg sit ups
10 box step ups
10 elbow rotations

c) front squats 15min
build to heavy set of 3 reps

absolute strength

d) conditioning 14min
14:00 amrap
3-6-9…
toes to bar
box jumps 60/50cm
db front squats 2x22,5/15kg

score: rounds + reps
aerobic power [vo2 max]

Weekly Overview 5.1.-11.1.2026

a) mobility 3min
1:00 each
scorpions
samson stretch
thoracic rotation

b) warm up 5min
on every 2:30 x 2 rounds
10 prone snow angels
10 push ups
10 squat jumps
*remaining time bike/ski

c) push press 14min
build to heavy set of 3 reps

absolute strength

d) conditioning 17min
for time
30/24cal bike/ski
30 push press
30/24cal ski/bike
30 thrusters
30/24cal bike/ski
30 push press
30/24cal ski/bike

barbell: 40/30kg

muscular endurance & vo2 max

Weekly Overview 5.1.-11.1.2026