WODs

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

Einheizchallenge 2026
10:00-14:00 Uhr

Weekly Overview

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

b) warm up 4min
amrap 4min
2-4-6…
straight leg sit ups
deadlifts
elbow rotations

c) power cleans 12min
on every 1:00 x 12 sets
1 power clean @80-85%

explosive power

d) conditioning 13min
amrap 2:30 x 4 rounds
20 toes to bar
10 power cleans 60kg/40kg
max burpees over the bar

1min rest between amraps

score: total burpees

aerobic power & muscular endurance

Weekly Overview