WODs

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

b) warm up 4min
amrap 4min
20sec hollow hold
10 reverse lunges
150/125m row

c) back squat 15min
build to a heavy 10-rep max
rest 3-5 minutes between attempts

absolute strength

d) conditioning 15min
for time
400/360m row
30 toes to bar
20 front squats
200/180m row
20 front squats
30 toes to bar
400/360m row

barbell: 70/50kg

aerobic power [lactate threshold]

Weekly Overview

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

b) warm up 5min
on every 2:30 x 2 rounds
10 prone snow angels
10 db deadlifts
20 single under
*remaining time bike/ski

c) conditioning 26min
4 x 5:00 amrap:
25/20 cal ski/bike
24 db hang snatches 22,5/15kg
50 double under
rest 2:00 between amraps
*pick up where you left off

score: total rounds + reps
aerobic power [lactate threshold]

d) triceps 4min
30sec on/ 1min off x 3 sets
db overhead triceps extension

Weekly Overview

a) mobility 4min
1:00 each
lat stretch
thoracic rotation
scorpions
seated pike stretch

b) warm up 4min
amrap 4min
10 straight leg sit ups
10 push ups
10 ring rows

c) bench press 15min
build to a heavy 10-rep max
rest 3-5 minutes between attempts

absolute strength

d) conditioning 15min
for time
buy-in: 10 wall walks

3 rounds:
9 push press
9 pull-ups

35 v-ups

3 rounds:
7 push press
7 pull-ups

35 v-ups

3 rounds:
5 push press
5 pull-ups

barbell: 40/30kg
*rx+ option: chest to bar pull ups
muscular endurance

Skill Class 18:00
pull up

Weekly Overview

a) mobility 4min
lat stretch
hand walk
lying hip cross over
instep rotation

b) warm up 5min
on every 2:30 x 2 rounds
10 hang high pulls
10 elbow rotation
10 good mornings
*remaining time row

c) deadlift 15min
build to a heavy 10-rep max
rest 3-5 minutes between attempts
absolute strength

d) skill 5min
power clean

e) conditioning 10min
for time
6 rounds
6 power cleans 70/50kg
15/12cal row

aerobic power [vo2 max]

Weekly Overview

OPEN WORKOUT 26.1

a) mobility 4min
lat stretch on box
calf stretch
thoracic rotation
sumo squat stretch

b) warm up 6min
40sec on / 20sec off x6
1. prone snow angels
2. air squats
3. mountain climbers

c) conditioning 29min
(heat 1 // 5min break // heat 2)
for time
20 wall ball 20/14lbs
18 box jump overs 60/50cm
30 wall ball
18 box jump overs
40 wall ball
18 medball box step overs
66 wall ball
18 medball box step overs
40 wall ball
18 box jump overs
30 wall ball
18 box jump overs
20 wall ball

time cap 12min

Skill Class 18:00
squat + wall ball

Weekly Overview

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

b) warm up 6min
30sec on / 15sec off x2 rounds
1. ring rows
2. bike/ski
3. straight leg sit ups
4. squat jumps

c) conditioning 35min
emom 35min (7 rounds)
1. 20-30 russian twists
2. 10-15cal bike/ski
3. 6-10 strict pull ups
4. 12-16 double db box step ups (50cm)
5. rest

Sunday Endurance for Open Gym

“threshold pyramids” protocol
choose: run, bike, row, or ski

main set
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]

Weekly Overview