WODs

a) mobility 4min
samson stretch
hand walk
instep rotations
lying hip cross over

b) warm up 4min
amrap 4min
10/8cal row
100m run
10 elbow rotations

c) conditioning 30min
amrap 30min
14 power cleans
15/12cal row
16 front rack lunges
on every 5:00 (starting at 00:00) 400m run

*pick up where you left off
barbell: 40/30kg

aerobic capacity

Weekly Overview

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

b) warm up 6min
30sec on / 15sec off x2 rounds
1. scap. push ups
2. row
3. straight leg sit ups
4. squat jumps

c) conditioning 35min
emom 35min (7 rounds)
1. 10-15 bench dips
2. 10-15cal row
3. 6-8 stricht toes to bar
4. 12-20 box jumps
5. rest

Sunday Endurance for Open Gym

[wave 1]
2:00 at rpe 5, 1:00 easy
1:30 at rpe 6, 1:00 easy
1:00 at rpe 7, 1:00 easy
0:30 at rpe 8
5:00 easy between waves

[wave 2]
2:00 at rpe 6, 1:00 easy
1:30 at rpe 7, 1:00 easy
1:00 at rpe 8, 1:00 easy
0:30 at rpe 9
choose: run, bike, row, or ski

aerobic power [lactate threshold]

Weekly Overview

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

b) warm up 5min
amrap 5min
8 db deadlifts
8 air squats
8 prone snow angels
*partner is skiing

c) conditioning 30min
in teams of 2
for time
80 burpees over db
80 synchro db goblet squats
80 synchro db hang snatches
80 synchro db push press
160/145/130cal ski

*partition however

dumbbell: 25/17,5kg

Weekly Overview

a) mobility 4min
1:00 each
calf stretch
90/90 hip rotatios
lying hip cross over
hand walk

b) warm up 4min
amrap 4min
10 cossack squats
10 good mornings
20 single unders

c) sumo deadlifts 14min
4 Sets
3 (paused) sumo deadlifts @ 82-85 %

strength

d) conditioning 17min
for time
5 rounds
20-40-60-80-100
double unders
2-4-6-8-10
deadlifts 100/80kg
*15/12cal row after each round

muscular endurance & aerobic power

Weekly Overview

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

b) warm up 4min
amrap 4min
10 scap. push ups
10 ring rows
30sec plank hold

c) chin ups 12min
find a heavy set of
3 paused chin ups

strength

d) conditioning 20min
amrap 20min
20 pull ups
30 hand release push ups
40 sit ups

muscular endurance

Weekly Overview

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

b) warm up 5min
on every 2:30 x 2 rounds
10 deadlifts
10 elbow rotations
10 squat jumps
*remaining time bike/ski

c) power cleans 9min
on every 1:30 x 6 sets
1 power clean
1 hang power clean
(built in weight)

explosive power

d) conditioning 19min
for time
8 rounds
10/8cal bike/ski
8 power cleans 50/35kg
10 box jumps 60/50cm *

*rx+: 75/60cm

aerobic power

Weekly Overview