WODs

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

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

c) conditioning 35min
emom 35min (7 rounds)
1. 12-16 db box step ups (50cm)
2. 12-15cal row
3. 4-8 ring dips
4. 12-16 kb gorilla rows
5. rest

Weekly Overview

Sunday Endurance for Open Gym
10 sets
:30 bike at 60 RPMs
:20 bike at 70 RPMs
:10 bike at 80+ RPMs
1:00 bike sub-60 RPMs"

a) mobility 3min
1:00 each
thoracic rotation
handwalk
scorpion

b) warm up 5min
amrap 5min
10 straight leg sit ups
10 push ups to downdog
*partner is biking

c) conditioning 29min
in teams of 2
amrap 1:30 x 12 rounds
12/11/10 cal bike
max toes to bar / push presses 40/30kg

1min rest between amraps

anaerobic capacity & muscular endurance

Weekly Overview

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