WODs

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

a) mobility 4min
1:00 each
calf stretch
lat stretch on box
lying hip cross over
thoracic rotations

b) warm up 4min
amrap 4min
10 elbow rotations
10 squat jumps
10 ring rows

c) power clean 14min
find a heavy set of 10
touch and go power cleans

power capacity

d) conditioning 15min
for time
50 power cleans 60/40kg
70 pull ups
90 box jumps 60/50cm

*partition however

aerobic power

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. ring rows
4. burpees

c) conditioning 35min
emom 35min (7 rounds)
1. 30-50sec wall sit
2. 10-15cal bike/ski
3. 8-12 ring rows
4. 8-12 double db burpee deadlifts
5. rest

Sunday Endurance for Open Gym
6 rounds for max cals
30sec bike
30sec rest
2:00 rest
6 rounds for max cals
20sec bike
40sec rest

Weekly Overview