WODs

a) mobility 3min
1:00 each
lat stretch
thoracic rotatios
calf stretch

b) warm up 4min
amrap 4min
100m run
10 ring rows
30sec plank hold

c) bent over row 12 min
4 sets
12 barbell bent over rows

hypertrophy & strength

d) conditioning 20min
for time
5 rounds
400m run
2 rope climbs
100m double db overhead carry 2x15/10kg

aerobic capacity

Weekly Overview

a) mobility 4min
1:00 each
lat stretch
90/90 hip rotatios
seated pike stretch
lying hip cross over

b) warm up 4min
amrap 4min
10 cossack squats
10 good mornings
20sec hollow hold

c) sumo deadlifts 15min
4 Sets
4 (paused) sumo deadlifts @ 72–77 %

strength

d) conditioning 14min
amrap 14min
4 deadlifts 120/85kg
8 burpees over the bar
12 toes to bar

strength endurance & lactate threshold

Weekly Overview

a) warm up 6min
40 on / 20 off x6
1. lat stretch / calf stretch
2. ski / bike
3. plank push ups / squat jumps

b) conditioning 33min
for max reps/cals
1:00 on / 1:00 off x 32 rounds
1. double db push press 2x22,5/15kg
2. cal ski
3. box jumps 60/50cm
4. cal bike

repeatable high-intensity output (aerobic power)

Weekly Overview

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

b) warm up 4min
amrap 4min
10 scap. pull ups
10 reverse lunges
20sec deep squat hold

c) back squats 14min
4 Sets
4 (paused) back squats
@ 72–77 %

strength

d) conditioning 10min
for time
2-4-6-8-6-4-2
front squats 70/50kg
burpee pull ups

strength endurance & lactate threshold

e) arms & core 6min
20sec on / 15sec off x 10 rounds
1. pronated barbell curls
2. barbell straight leg sit ups

Weekly Overview

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

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

c) conditioning 35min
emom 35min (7 rounds)
1. 30-40sec (weighted) wall sit
2. 10-15cal row
3. 4-8 ring dips
4. 10-15 burpee box get over 60/50cm
5. rest

Sunday Endurance for Open Gym
10 rounds
2:00 work [rpe 6-7]
0:30 rest

choose: row, bike, ski, run

aerobic power [lactate threshold]

Weekly Overview

a) mobility 3min
1:00 each
hand walk
lat stretch
lying hip cross over

b) warm up 5min
amrap 5min
8 good mornings
8 elbow rotations
*partner is skiing

c) conditioning 32min
in teams of 2
amrap 16min
20 power cleans
20 v-ups
20/18/16cal ski
into
amrap 16min
40 deadlifts
40 sit ups
40/36/32cal ski

barbell: 60/40kg
score: total rounds + reps

Weekly Overview