WODs

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

b) warm up 5min
on every 2:30 x 2 rounds
10 scap. pull ups
10 ring rows
20 single unders
*remaining time row

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

strength

d) conditioning 18min
for time
4 rounds
500/450m row
18 pull ups*
75 double unders

*rx+: chest to bar pull ups

aerobic power & muscular endurance

Weekly Overview

a) mobility 4min
1:00 each
samson stretch
hand walk
scorpions
thoracic rotations

b) warm up 4min
amrap 4min
10 double db deadlifts
10 scap. push ups
10 reverse lunges

c) bench presses 16min
3-4 Sets
2 bench presses @87-92%

strength

d) conditioning 16min
amrap 16min
2 lanes walking lunges
14 double db hang cleans
28 sit ups

dumbbells: 2x22x5/15kg

muscular endurance

Weekly Overview

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

b) warm up 5min
on every 2:30 x 2 rounds
10 cossack squats
10 good mornings
30sec plank hold
*remaining time bike/row

c) sumo deadlifts 15min
3-4 Sets
2 sumo deadlifts @87-92%

strength

d) conditioning 8min
amrap 30sec x 6 rounds
max cal bike/row

1min rest between amraps
score: total cals

anaerobic capacity

e) pulling capacity 8min
for quality
30sec on / 30sec of x 8 sets
1. max ring rows
2. max prone press

Weekly Overview

a) mobility 3min
1:00 each
90/90 hip rotations
hand walk
scorpions

b) warm up 6min
30sec on / 15sec off x2 rounds
1. air squats
2. row
3. push ups to downdog
4. cossack squats

c) conditioning 35min
emom 35min (7 rounds)
1. 40-50sec wall sit
2. 12-15 cal row
3. 6/6 single arm z-press
4. 12-16 goblet cossack squats
5. rest

Sunday Endurance for Open Gym
4 rounds
4:00 row/bike or ski [rpe 7]
1:00 rest

aerobic power [lactate threshold]

Weekly Overview

a) mobility 3min
1:00 each
sumo squat stretch
lying hip cross over
lat stretch

b) warm up 5min
amrap 5min
8 good mornings
8 medball squats
8 medball presses
*partner is rowing

c) conditioning 31min
in teams of
amrap 9min x 3 rounds
40 wall balls
20 deadlifts 80/60kg
40/36/32cal row

2min rest between amraps
*pick up where you left off

Weekly Overview

a) mobility 4min
instep rotations
hand walk
lat stretch
crab stretch

b) warm up 4min
amrap 4min
2-4-6-8…
straight leg sit ups
plank push ups
box step ups

c) ring dips 12min
on every 2:00 x 6 sets
3-5 (weighted) ring dips

strength

d) conditioning 16min
for time
4 rounds
20 toes to bar
20 db push ups
20 single db box step ups 60/50cm

dumbbells: 22,5/15kg

muscular endurance

Weekly Overview