WODs

a) mobility 3min
1:00 each
hand walk
90/90 hip rotations
lat stretch

b) warm up 6min
amrap 6min
8 good mornings
8 cossack squats
8 scap. push ups
*partner is biking

c) conditioning 34min
in teams of 2
for time
buy in: 150 fat rope single unders
into
3 rounds
36 sumo deadlift high pulls 40/30kg*
72/64/56cal bike
36 push press
buy out: 150 fat rope single unders

*rx+: 50/35kg

Weekly Overview

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

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

c) conditioning 25min
for time
40 wall balls 20/14lbs
15 toes to bar
60/48cal row
15 toes to bar
60 wall balls
15 toes to bar
60/48cal row
15 toes to bar
40 wall balls

aerobic capacity & lactate threshold

d) core & shoulders 6min
30sec on / 15sec off x 8 rounds
1. banded pull aparts
2. medball russian twists

Weekly Overview

a) mobility 4min
1:00 each
hand walk
lat stretch
crab stretch
thoracic rotations

b) warm up 4min
amrap 4min
2-4-6-8…
plank push ups
db deadlifts
burpees

c) strict press 14min
3 sets
12-10-8 reps @rpe 7,5-8,5

hypertrophy

d) conditioning 17min
for time
5 rounds
20 alternating db hang snatches 22,5/15kg
15 burpees over db
10 ring dips

aerobic power & muscular endurance

Weekly Overview

a) mobility 4min
1:00 each
hamstring stretch on box
calf stretch
instep rotations
lying hip cross over

b) warm up 4min
amrap 4min
10/8cal row
10 squat jumps
10 good mornings

c) deadlift 14min
3 sets
12-10-8 reps @rpe 7,5-8,5

hypertrophy

d) conditioning 15min
amrap 3min x 5 rounds
15 box jumps 60/50cm
10 deadlifts 100/70kg*
max cal row in remaining time

score: total cals

*rx+: 110/80kg

aerobic power & explosive power capacity
Weekly Overview

a) warm up 6min
line drills

b) front squat 14min
3 sets
12-10-8 reps @rpe 7,5-8,5

hypertrophy

c) conditioning 14min
amrap 14min
2-4-6-8…
db devil clusters
2 lanes db walking lunges

dumbbells: 2x15/10kg

muscular endurance & lactate threshold

d) arms & core 4min
20sec on /10sec off x8 round
1. db overhead triceps extension
2. db pull through

Weekly Overview

a) mobility 3min
1:00 each
instep rotation
scorpions
lat stretch

b) warm up 5min
on every 2:30 x 2 rounds
20sec hollow hold
10 prone snow angels
10 ring rows
*remaining time bike/ski

c) skill/practice 8min
20sec on / 20sec off x 12 rounds
1. scap. pull up hold
2. hollow hold
3. kip swings

d) conditioning 22min
for time
8 rounds
10 pull ups
15/12cal bike/ski
20 sit ups

aerobic power & muscular endurance

Weekly Overview