WODs

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

a) mobility 3min
1:00 each
sumo squat stretch
hand walk
scorpions

b) warm up 5min
on every 2:30 x 2 rounds
10 prone snow angels
10 reverse lunges
20sec deep squat hold
*remaining time row

c) back squats 15min
4 Sets
3 (paused) back squats
@ 82-85%

strength

d) conditioning 15min
amrap 4min - 3min - 2min - 1min
15 thrusters 40/30kg
12/10cal row
9 burpees over the bar

1:30 rest between amraps
*pick up where you left off

lactate threshold

Weekly Overview

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

b) warm up 4min
amrap 4min
10 straight leg sit ups
10 push ups
100m run

c) bench presses 14min
4 Sets
3 (paused) bench presses @82-85%

strength

d) conditioning 12min
on every 3:00 x 4 rounds
10 toes to bar
200m run
10 toes to bar

score: slowest round
skill capacity & aerobic power

e) pulling capacity 8min
for quality
30sec on / 30sec of x 8 sets
1. max chin over bar hold
2. max ring rows

Weekly Overview

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

b) warm up 6min
30sec on / 15sec off x2 rounds
1. reverse lunges
2. row
3. ring rows
4. burpees

c) conditioning 35min
emom 35min (7 rounds)
1. 14-20 goblet reverse lunges
2. 10-15cal row
3. 6-8 stricht chin ups
4. 8-12 devil presses
5. rest

Sunday Endurance for Open Gym
10-20 rounds
0:30 hard [rpe 9]
0:30 easy [rpe 2-3]

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

Weekly Overview