WODs

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

a) mobility 4min
1:00 each
sumo squat stretch
instep rotations
lat stretch
hand walk

b) warm up 4min
amrap 4min
10 kb deadlifts
10 air squats
20/20sec side plank

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

hypertrophy & strength

d) conditioning 17min
for time
4 rounds
20 kb swings
20 goblet squats
100m suitcase carry

kettlebell: 24/16kg
rx+: 32/24kg

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 straight leg sit ups
*remaining time bike/ski

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

hypertrophy & strength

d) conditioning 15min
amrap 15min
9 push press 40/30kg *
12 toes to bar
15/12cal bike/ski

rx+ option: 6 handstand push ups

aerobic capacity

Weekly Overview