WODs

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

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

c) bent over row 12min
4 sets of
8 barbell bent over rows

d) condition 17min
for time
6 rounds
9 burpee pull ups
12/10cal bike/ski
15 box jumps 60/50cm

aerobic power & muscular endurance

Weekly Overview

a) mobility 4min
1:00 each
sumo squat stretch
instep rotations
lat stretch
thoracic rotations

b) warm up 4min
amrap 4min
10/8cal row
10 reverse lunges
20sec deep squat hold

c) front squats 15min
4-5 sets
5 front squats @77-80%

hypertrophy & strength

d) conditioning 16min
on the 8:00 x 2 rounds
(each for time)
21-15-9
cal row (women: 18-12-6)
front squats 40/30kg

score: total time (both rounds)

lactate threshold

Weekly Overview

a) mobility 3min
1:00 each
calf stretch
samson stretch
lat stretch

b) warm up 5min
30sec on / 15sec off x 6 rounds
1. db deadlifts / db snatches (single arm)
2. single unders / double unders
3. hollow hold / straight leg sit ups

c) conditioning 20min
amrap 10min
10 toes to bar
10 double db hang power snatches
30 double unders

2min rest

amrap 8min
8 toes to bar
8 double db hang power snatches
24 double unders

dumbbells: 2x15/10kg
score: total reps

aerobic capacity & muscular endurance

d) core & upper body stability 9min
30sec on /30sec off x 9 rounds
1. db plank rows
2. db russian twists
3. db hammer curls

(for quality)

Weekly Overview

a) warm up 6min
line drills

b) push press 15min
4-5 sets
5 push presses @77-80%

hypertrophy & strength

c) conditioning 12min
for time
16-12-8-4
push presses
front rack reverse lunges
burpees over bar

barbell: 60/40kg
aerobic power & muscular endurance

d) stability 5min
20sec on / 20sec off x 8 rounds
overhead lunge hold @empty bar
(alternate legs)

Weekly Overview

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

b) warm up 6min
30sec on / 15sec off x2 rounds
1. air squats
2. row
3. straight leg sit ups
4. plank shoulder taps

c) conditioning 35min
emom 35min (7 rounds)
1. 30-50sec wall sit
2. 10-15cal row
3. 8-10 strict toes to bar
4. 12-16 kb gorilla rows
5. rest

Sunday Endurance for Open Gym

on the 3:00 x 6 rounds:
15/12 cal row [rpe 7-8]
15/12 cal bike or ski [rpe 4-5]

aerobic power [lactate threshold]

Weekly Overview

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

b) warm up 5min
amrap 5min
10 good mornings
10 ring rows
*partner is skiing

c) conditioning 36min
in teams of 2
amrap 36min
(I go, you go)
6 strict pull ups
9 deadlifts 80/60kg
12 box jumps 60/50cm
15/12cal ski

Weekly Overview