WODs

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

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

b) warm up 6min
30sec on / 15sec off x2 rounds
1. prone snow angels
2. row
3. plank hold
4. burpees

c) conditioning 35min
emom 35min (7 rounds)
1. 4-6 wall walks
2. 10-15cal row
3. 8-10 single leg deadlifts
4. 8-12 burpee box jumps
5. rest

Sunday Endurance for Open Gym
for time
1000/800m row
rest 1:00
2000/1600m row
rest 2:00
3000/2400m row
rest 3:00
4000/3200m row

Weekly Overview

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

b) warm up 6min
amrap 6min
10 good mornings
10 elbow rotations
10 scap. push ups
*partner is rowing

c) conditioning 34min
in teams of 2
for time
4 rounds
50 push ups
40 hang power cleans 40/30kg
50/45/40cal row

Weekly Overview

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

b) warm up 4min
amrap 4min
2-4-6-8…
squat jumps
push press
burpees

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

hypertrophy

d) benchmark conditioning 12min
"Rahoi"
amrap 12min
12 box jumps 60/50cm
6 thrusters 40/30kg
6 bar facing burpees

compare to 01.11.24

e) shoulder & core 5min
20sec on / 10sec off x 9 rounds
1. barbell z-press
2. side plank left
3. side plank right

Weekly Overview