WODs

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

b) warm up 5min
on every 2:30 x 2 rounds
20 single under
10 hang high pulls
10 elbow rotations
*remaining time row

c) skill/prep 12min
power clean + double under

d) conditioning 20min

5:00 amrap
cal row

on the minute x 5
30 double unders
power cleans in remaining time

5:00 amrap
cal row

on the minute x 5
30 double unders
power cleans in remaining time

barbell: 60/40kg*
*rx+ option: 70/50kg
score: total calories + cleans
aerobic power [lactate threshold]

Weekly Overview 5.1.-11.1.2026

Skill Class 18:00
power clean

a) warm up 6min
line drills

b) conditioning 34min
34:00 amrap
10 strict pull-ups
20 lanes farmer’s carries 2x22,5/15kg
30 hand-release push-ups
40 lanes shuttle runs
50 db hang power snatches 22,5/15kg

lactate threshold & muscular endurance

Weekly Overview 5.1.-11.1.2026

Die HiLife Challenge startet HEUTE! Viel Erfolg an alle die mitmachen. Der Januar wird mega!

a) mobility 4min
1:00 each
hand walk
90/90 hip rotation
sumo squat stretch
instep rotation

b) warm up 4min
amrap 4min
10 reverse lunges
10 burpees
30sec plank hold

c) back squat 15min
on the 2:30 x 6 sets
set 1: 1 back squat at 85%
set 2: 6 back squats at 65%
set 3: 1 back squat at 85%
set 4: 6 back squats at 75%
set 5: 1 back squat at 85%
set 6: 6 back squats at 80%

absolute strength

d) conditioning 15min
HiLife Challenge Benchmark WOD
amrap 15min
5 burpees
10 sit ups
15 air squats

aerobic capacity (lactate threshold)

Weekly Overview 5.1.-11.1.2026

Skill Class 18:00
front-/overhead squat

Die HiLife Challenge startet am 5.1.25! HiLife Challenge Benchmark WOD am Montag in allen Kursen. Heute Abend 18:00 Uhr: Kick Off Call zum Start der Challenge. Anmeldung noch möglich. Fokussiert Euch 4 Wochen lang auf die Basis: Ernährung, Training und Schlaf für stärkere Performance, bessere Recovery und mehr Knackigkeit.

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

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

c) conditioning 35min
emom 35min (7 rounds)
1. 30-45sec wall sit
2. 10-15cal row
3. 8-10 strict toes to bar
4. 10-15 double db push press
5. rest

Sunday Endurance for Open Gym
10-20 rounds:
0:30 hard [rpe 9]
0:30 easy [rpe 2-3]
• choose: run, bike, row, or ski
aerobic power [vo2 max]

Die HiLife Challenge startet am 5.1.25! HiLife Challenge Benchmark WOD am Montag in allen Kursen. Fokussiert Euch 4 Wochen lang auf die Basis: Ernährung, Training und Schlaf für stärkere Performance, bessere Recovery und mehr Knackigkeit.

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

b) warm up 5min
amrap 5min
10 push ups
10 ring rows
*partner is biking

c) conditioning 32min
in teams of 2
for time
6 rounds
20 push press 50/35kg
20 strict pull ups
28/25/22cal bike

Die HiLife Challenge startet am 5.1.25! HiLife Challenge Benchmark WOD am Montag in allen Kursen. Fokussiert Euch 4 Wochen lang auf die Basis: Ernährung, Training und Schlaf für stärkere Performance, bessere Recovery und mehr Knackigkeit.

a) mobility 4min
1:00 each
hand walk
lying hip cross over
lat stretch
instep rotation

b) warm up 4min
amrap 4min
10 air squats
10 good mornings
10/8cal row

c) deadlift 14min
build to heavy set of 3 reps

d) conditioning 17min
10 rounds for time
10-9-8-7-6-5-4-3-2-1
front squats 60/40kg
200/180m row

aerobic power [vo2 max]