WODs

a) mobility 4min
1:00 each
lat stretch
samson stretch
sumo squat stretch
calf stretch

b) warm up 4min
amrap 4min
100m run
10 medball thrusters
10 rope rows

c) conditioning 32min
on every 4:00 x 8 rounds
5 L-sit rope pull ups
20 wall balls 20/14lbs
200m run

score: slowest round
aerobic power [vo2 max]

Weekly Overview

a) mobility 3min
1:00 each
calf stretch
lat stretch on box
scorpions

b) warm up 5min
on every 2:30 x 2 rounds
10 prone snow angels
10 push ups
10 squat jumps
*remaining time bike/ski

c) bench press 15min
3 sets
5 bench press at 85%

1 drop set
max reps at 50%

absolute strength

d) conditioning 14min
amrap 14min
8 handstand push-ups
16/12cal bike/ski
24 box jumps 60/50cm

score: rounds + reps
aerobic power [vo2 max]

Skill Class 18:00
handstand push up

Weekly Overview

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. bike/ski
3. hollow hold
4. ring rows

c) conditioning 35min
emom 35min (7 rounds)
1. 16-20 wall balls
2. 10-15cal bike/ski
3. 6-10 strict toes to bar
4. 10-15 double db bent over row
5. rest

Sunday Endurance for Open Gym

on the 3:00 x 6 rounds:
15/12 cal row [rpe 7-8]
15/12 cal bike or ski [rpe 4-5]

aerobic power [lactate threshold]

Weekly Overview

Spring Challenge 2026
10:00 - 13:30 Uhr

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

b) warm up 4min
amrap 4min
10 good mornings
10/8cal row
10 reverse lunges

c) deadlifts 15min
3 sets
5 deadlifts at 83%

1 drop set
max reps at 50%

absolute strength

d) conditioning 16min
for time
40/32cal row
into
80 db push ups *
80 double db reverse lunges 2x22,5/15kg *
into
40/32cal row
* partition any way

Weekly Overview

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

b) warm up 5min
on every 2:30 x 2 rounds
10 straight leg sit ups
10 scap. push ups
10 squat jumps
*remaining time bike/ski

c) conditioning 32min
amrap 20min
20 single db hang clean and jerk 22,5/15kg
30 box jumps
20 toes to bar
30/24cal bike/ski

2min rest

amrap 10min
10 single db hang clean and jerk 22,5/15kg
20 box jumps
10 toes to bar
20/16cal bike/ski

Weekly Overview