WODs

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

b) warm up 6min
30sec on / 15sec off x2 rounds
1. air squats
2. row
3. push ups to downdog
4. cossack squats

c) conditioning 35min
emom 35min (7 rounds)
1. 40-50sec wall sit
2. 12-15 cal row
3. 6/6 single arm z-press
4. 12-16 goblet cossack squats
5. rest

Sunday Endurance for Open Gym
4 rounds
4:00 row/bike or ski [rpe 7]
1:00 rest

aerobic power [lactate threshold]

Weekly Overview

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

b) warm up 5min
amrap 5min
8 good mornings
8 medball squats
8 medball presses
*partner is rowing

c) conditioning 31min
in teams of
amrap 9min x 3 rounds
40 wall balls
20 deadlifts 80/60kg
40/36/32cal row

2min rest between amraps
*pick up where you left off

Weekly Overview

a) mobility 4min
instep rotations
hand walk
lat stretch
crab stretch

b) warm up 4min
amrap 4min
2-4-6-8…
straight leg sit ups
plank push ups
box step ups

c) ring dips 12min
on every 2:00 x 6 sets
3-5 (weighted) ring dips

strength

d) conditioning 16min
for time
4 rounds
20 toes to bar
20 db push ups
20 single db box step ups 60/50cm

dumbbells: 22,5/15kg

muscular endurance

Weekly Overview

a) mobility 4min
1:00 each
calf stretch
90/90 hip rotatios
lying hip cross over
hand walk

b) warm up 4min
amrap 4min
10 cossack squats
10/8cal row
20 single unders

c) sumo deadlifts 15min
4 Sets
2 sumo deadlifts @ 85-90%

strength

d) conditioning 18min
on every 3:30 x 5 rounds
50 double unders
7 double db devil presses 2x15/10kg
9/7cal row

score: slowest round

anaerobic capacity

Weekly Overview

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

b) warm up 5min
on every 2:30 x 2 rounds
10 scap. pull ups
10 reverse lunges
20sec deep squat hold
*remaining time bike/ski

c) back squats 16min
4 Sets
2 back squats
@ 85-90%

strength

d) conditioning 17min
amrap 2min x 6 rounds
18/14cal bike/ski
max strict pull ups
1min rest between amraps

score: total pull ups

aerobic power & muscular endurance

Weekly Overview

a) mobility 4min
1:00 each
calf stretch
seated pike stretch
scorpions
thoracic rotations

b) warm up 4min
amrap 4min
10 straight leg sit ups
10 scap. push ups
10 squat jumps

c) bench presses 15min
4 Sets
2 bench presses @85-90%

strength

d) conditioning 17min
for time
21-15-9-15-21
v-ups
high box jumps 75/60cm
5 wall walks* after each round

*rx+: 5 strict handstand push ups

muscular endurance

Weekly Overview