WODs

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

b) warm up 6min
30sec on / 15sec off x2 rounds
1. prone snow angels
2. row
3. plank hold
4. 90/90 hip rotations

c) conditioning 35min
emom 35min (7 rounds)
1. 20 handstand shoulder taps
2. 10-15cal row
3. 6-8 strict toes to bar
4. 10-14 goblet cossack squats
5. rest

Sunday Endurance for Open Gym
10 sets for time
500/450m row
– rest 00:30 between sets

Weekly Overview

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

b) warm up 5min
10 box step ups
10 burpees
*partner is skiing

c) conditioning 32min
in teams of 2
amrap 32min
8 synchro db devil presses
24 db box step overs 50cm
32/29/26cal ski

dumbell: 1x 22,5/15kg

Weekly Overview

a) warm up 5min
line drills

b) front squat 14min
3 sets
12-10-8 reps @rpe 7-8

hypertrophy

c) conditioning 15min
for time
600m run
into
4 rounds
18 toes to bar
12 double db thruster 2x22,5/15kg
into
600m run

aerobic power (lactate threshold)

d) upper back & triceps 6min
30sec /30sec off x 6 rounds
1. max double db bent over rows
2. max db overhead triceps extensions

Weekly Overview

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

b) warm up 4min
amrap 4min
10/8 cal row
10 prone snow angels
20 single unders

c) pull up / handstand push up 12min
emom 12min
1. 4-6 strict pull ups
2. 4-6 handstand push ups

skill & strength

d) conditioning 16min
for time
5 rounds
60 double unders
15/12cal row
5 wall walks*

rx+: 6 strict handstand push ups

aerobic power & muscular endurance

Weekly Overview

a) mobility 3min
1:00 each
hand walk
90/90 hip rotations
lying hip cross over

b) warm up 5min
on every 2:30 x 2 rounds
8 good mornings
8 burpees
30sec plank hold
*remaining time bike/ski

c) deadlift 14min
3 sets
12-10-8 reps @rpe 7-8

hypertrophy

d) conditioning 18min
for time
30sec on/ 30sec off
until completed
40/32cal bike/ski
40 sumo deadlift high pulls 40/30kg
40 burpees over the bar
40/32cal ski/bike

anaerobic capacity

Weekly Overview

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

b) warm up 4min
amrap 4min
10 plank push ups
10 air squats
10 prone snow angels

c) strict press 14min
3 sets
12-10-8 reps @rpe 7-8

hypertrophy

d) conditioning 17min
amrap 5min x 3 rounds
12 hand release push ups
18 dball squats 20/15kg
24 sit ups

1min rest between amraps
*pick up where you left off

muscular endurance

Weekly Overview