WODs

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

b) warm up 5min
amrap 5min
10 push ups to down dog
10 straight leg sit ups
*partner is biking

c) conditioning 30min
in teams of 2
for time
3 rounds
8 wall walks
20/18/16cal bike
into
3 rounds
50 sit ups
20/18/16cal bike
into
3 rounds
8 wall walks
50 sit ups

Weekly Overview

a) mobility 4min
1:00 each
inverted hamstring stretch
calf stretch
90/90 hip rotation
lying hip cross over

b) warm up 4min
amrap 4min
100m run
20sec glute bridge hold
10 good mornings

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

hypertrophy & strength

d) conditioning 17min
for time
3 rounds
600m run
15 deadlifts 100/70kg
100m farmers carry 2x32/24kg

aerobic capacity & muscular endurance

Weekly Overview

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