WODs

a) mobility 4min
1:00 each
hand walk
instep rotation
lat stretch
scorpions

b) warm up 4min
amrap 4min
10 prone snow angels
10 ring rows
150/125m row

c) push press 12min
3 sets
5 push press at 75–80%

d) conditioning 18min
for time
40 pull-ups
30 push press 40/30kg *
1000/900m row
30 push press
40 pull-ups
*rx+ option: handstand push ups
muscular endurance

Skill Class 18:00
kipping pull up

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

b) warm up 6min
30sec on / 15sec off x2 rounds
1. scap. push ups
2. bike/ski
3. kb deadlifts
4. box step ups

c) conditioning 35min
emom 35min (7 rounds)
1. 4-8 wall walks
2. 10-15cal bike/ski
3. 15-20 kb swings
4. 16-20 db box step ups
5. rest

lactate threshold & muscular endurance

Sunday Endurance for Open Gym
“threshold pyramids” protocol
choose: run, bike, row or ski
7 intervals
1-2-3-4-3-2-1 min work [rpe 7-8]
1-2-3-4-3-2-1 min easy [rpe 1-2]

aerobic power [lactate threshold]

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

b) warm up 5min
amrap 5min
10 straight leg sit ups
10 air squats
10 push ups
*partner is rowing

c) conditioning 28min
in teams of 2
amrap 28min
buy in:
140 toes to bar
140/126/116cal row
* partition however you’d like

into
amrap
2-4-6-8-10…
push press 40/30kg
front squats 40/30kg
score: rounds + reps of barbell movements

aerobic power [lactate threshold]

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

b) warm up 4min
amrap 4min
10 good mornings
10 box step ups
10 burpees

c) deadlifts 14min
3 sets
5 deadlifts at 75–80%

d) conditioning 12min
for time
10 rounds
5 burpee box jumps 60/50cm
5 deadlifts 100/70kg

aerobic power [vo2 max]

e) stability 4min
tabata 20sec on / 10sec off x 8 rounds
single leg glute bridge hold

a) mobility 4min
1:00 each
hand walk
instep rotation
calf stretch
scorpions

b) warm up 4min
amrap 4min
10 medball thruster
20 single under
10/8cal row

c) conditioning 30min
on the 3:00 x 10 rounds
15 sit-ups
15 wallballs 20/14lbs
20 double unders
cal row in remaining time

score: total row calories
aerobic power [lactate threshold]

a) warm up 5min
line drills

b) bench press 14min
3 sets
5 bench press at 75–80%

c) conditioning 12min
amrap 12min
for max shuttle runs
on the 00:00: 15 double db push press *
on the 02:00: 10 db burpee deadlifts
on the 04:00: 15 double db push press
on the 06:00: 10 db burpee deadlifts
on the 08:00: 15 double db push press
on the 10:00: 10 db burpee deadlifts

dumbbells: 2x22,5/15kg
*rx+ option: handstand push ups
score: total shuttle runs
aerobic power [vo2 max]

e) shoulder 4min
tabata 20sec on /10sec off
prone press

Skill Class 18:00
push press + deadlifts