WODs

a) mobility 4min
1:00 each
inverted hamstring stretch
instep rotation
lat stretch
lying hip cross over

b) warm up 4min
amrap 4min
100m run
10 staright leg sit ups
10 good mornings

c) deadlifts 15min
4-5 sets
5 deadlifts @75-77%

hypertrophy & strength

d) conditioning 17min
amrap 17min
10-20-30…
sumo deadlift high pulls 40/30kg
toes to bar
*400m run after each round

lactate threshold & muscular endurance

Weekly Overview

a) mobility 3min
1:00 each
hand walk
thoracic rotation
lat stretch

b) warm up 5min
on every 2:30 x 2 rounds
10 prone snow angels
10 plank push ups
10 air squats
*remaining time row

c) push press 15min
4-5 sets
5 push press @75-77%

hypertrophy & strength

d) conditioning 18min
for time
3 rounds
1000/900m row
20-15-10
thruster 40/30kg

aerobic capacity & lactate threshold

Weekly Overview

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

b) warm up 6min
30sec on / 15sec off x2 rounds
1. scap. push ups
2. row
3. ring rows
4. box step ups

c) conditioning 35min
emom 35min (7 rounds)
1. 4-6 wall walks
2. 10-15cal row
3. 8-10 strict pull ups
4. 12-16 db box step ups (50cm)
5. rest

Sunday Endurance for Open Gym
“norwegian 4x4 intervals”

4 sets:
4:00 hard [rpe 8-9]
3:00 easy or rest [rpe 1-2]

choose: run, bike, row, or ski
aerobic power [vo2 max]

Weekly Overview

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

b) warm up 5min
amrap 5min
10 burpees
10 db deadlifts
*partner is running 100m

c) conditioning 30min
in teams of 2
amrap 3:00 x 10 rounds
15 synchro air squats
200m partner run
max devil press 22,5/15kg

score: total devil press

Weekly Overview

a) mobility 3min
1:00 each
lying hip cross over
scorpions
inverted hamstring stretch

b) warm up 5min
30sec on / 15sec off x 6 rounds
1. good mornings
2. scap. push ups
3. plank hold

c) deadlifts 15min
4-5 sets
5 deadlifts @70-75%

hypertrophy & strength

d) conditioning 18min
amrap 18min
5 deadlifts 120/80kg
10 push ups
15 sit ups

muscular endurance

Weekly Overview

a) mobility 4min
1:00 each
scorpions
instep rotation
lat stretch on box
calf stretch

b) warm up 4min
amrap 4min
100m run
10 squat jumps
10 ring rows

c) chin ups 15min
4-5 sets
5 chin ups @ rpe 7-8

d) conditioning 16min
for time
10 rounds
6 high box jumps 75/60cm
8 pull ups *
100m run

rx+ option: chest to bar pull ups

aerobic power & muscular endurance

Weekly Overview