WODs

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

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

b) warm up 5min
on every 2:30 x 2 rounds
10 prone snow angels
10 push ups to downdog
30sec kb march
*remaining time double unders

c) bench presses 15min
4 Sets
4 (paused) bench presses @ 70–75 %

strength

d) conditioning 16min
on every 4:00x 4 rounds
6 wall walks
70 double unders
100m farmers carry 2x32/24kg

score: slowest round

aerobic power

Weekly Overview

a) mobility 4min
1:00 each
lat stretch
90/90 hip rotatios
thoracic rotations
sumo squat stretch

b) warm up 4min
amrap 4min
10 air squats
30sec plank hold
10/8cal row

c) back squats 15min
4 Sets
4 (paused) back squats @ 70–75 %

strength

d) conditioning 18min
5 rounds
30 sit ups
15/12cal row
10 front squats 50/35kg

aerobic capacity & muscular endurance

Weekly Overview