WODs

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

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

c) back squat 15min
find a heavy set of 2
back squats

strength

d) benchmark conditioning 10min
"Jackie"
for time
1000m row
50 thrusters 20/15kg
30 pull ups

compare to 07.03.2024

e) accessory 4min
tabata (20sec on / 10sec off x 8 rounds)

1. back rack jumping lunges
2. barbell curls

Weekly Overview

a) mobility 4min
1:00 each
hand walk
instep rotation
thoracic rotation
lat stretch

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 clean 12min
find a heavy set of 4
touch and go power cleans

explosive power

d) conditioning 15min
amrap 3min x 4 rounds
30/24cal bike/ski
max power cleans

1min rest between amraps

score: total moved load (reps x load)

anaerobic capacity

Weekly Overview

a) mobility 4min
1:00 each
calf stretch
scorpions
crab stretch
thoracic rotations

b) warm up 4min
amrap 4min
10 scap. push ups
30sec plank hold
20 single unders

c) bench press 15min
find a heavy set of 2
bench presses

strength

d) conditioning 17min
for time
10 rounds
30 double unders
15 sit ups
5 ring dips

aerobic power & skill capacity

Weekly Overview

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

b) warm up 5min
on every 2:30 x 2 rounds
100m run
10 scap. pull ups
10 ring rows
*remaining time burpees

c) upper back / pull 8min
on every 2:00 x 4 sets
6 barbell bent over rows
10 banded lat pull downs
strength & hypertrophy

d) conditioning 20min
amrap 20min
buy in: 1km run
into
amrap
2/1 rope climbs
12 double db front squats
16 burpees over db

dumbbells: 2x 22,5/15kg

aerobic capacity & muscular endurance

Weekly Overview

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

b) warm up 6min
40sec on / 20sec off x 6rounds
1. cossack squats
2. good mornings
3. row

c) sumo deadlift 16min
find a heavy set of 2
sumo deadlifts

strength

d) conditioning 16min
3 rounds
40/32cal row
30 db hang snatches
20 single arm db shoulder to overhead
dumbbell: 22,5/15kg

aerobic power & muscular endurance

Weekly Overview

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

b) warm up 6min
30sec on / 15sec off x2 rounds
1. medball thrusters
2. ski
3. ring rows
4. side plank

c) conditioning 35min
emom 35min (7 rounds)
1. 15-20 wall balls
2. 12-15cal ski
3. 6-10 strict pull ups
4. 20-30 russian twists
5. rest

Sunday Endurance for Open Gym

on the 8:00 x 5-10 rounds
800m run or ski
bike in remaining time [rpe 2-3]

aerobic endurance

Weekly Overview