WODs

a) mobility 4min
samson stretch
scorpions
thoracic rotations
calf stretch

b) warm up 4min
amrap 4min
20 single under
10 prone snow angels
10 scap. push ups

c) push press 14min
4-5 sets
5 push press @70-75%

hypertrophy & strength

d) conditioning 14min
for time
10-8-6-4-2
wall walks
100-80-60-40-20
double unders

muscular endurance & aerobic power

e) abs 5min
amrap 5min
weighted sit ups 15/10kg

Weekly Overview

a) mobility 4min
1:00 each
scorpions
lying hip cross over
lat stretch
hand walk

b) warm up 4min
amrap 4min
10 clean grip deadlifts
10 elbow rotation
100m run

c) power clean 10min
find a heavy single
with 3sec pause above the knee

d) conditioning 17min
for time
2 rounds
1km run
20 power cleans 60/40kg

lactate threshold & aerobic power

Weekly Overview

a) mobility 4min
1:00 each
scorpions
instep rotation
lat stretch on box
calf stretch

b) warm up 4min
amrap 4min
10 burpees
10 squat jumps
10 ring rows

c) primer pull ups 4min
20sec on/ 20sec off x 6 rounds
1. hollow hold (floor)
2. scap. pull up hold

d) conditioning 22min
amrap 6min
6 strict pull ups
10 burpee box jumps 60/50cm
-2 min rest -
amrap 6min
8 chest to bar pull ups
10 burpee box jumps
2min rest
amrap 6min
10 pull ups
10 burpee box jumps

score: total rounds + reps

muscular endurance & aerobic power

e) core 4min
tabata (20sec / 10sec off x8)
1. flutter kicks
2. plank hold

Weekly Overview

a) mobility 3min
1:00 each
inverted hamstring stretch
crab stretch
calf stretch

b) warm up 5min
on every 2:30 x 2 rounds
10 good mornings
10 plank push ups
20sec glute bridge hold
*remaining time bike/ski

c) deadlifts 14min
4-5 sets
5 deadlifts @70-75%

hypertrophy & strength

d) conditioning 18min
for time
4 rounds
20/18cal bike/ski
15 deadlifts 100/80kg
10 ring dips

lactate threshold & aerobic power

Weekly Overview

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

b) warm up 5min
on every 2:30 x 2 rounds
10 straight leg sit ups
30sec deep front squat hold
*remaining time row

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

hypertrophy & strength

d) conditioning 17min
for max reps
1:00 on / 1:00 off x 9 rounds
1. front squats 50/35kg
2. cal row
3. toes to bar

score: total resp/cals
anaerobic capacity & muscular endurance

Weekly Overview

a) mobility 3min
1:00 each
hand walk
instep rotations
scorpions

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

c) conditioning 35min
emom 35min (7 rounds)
1. 20-30 russian twists
2. 10-15cal row
3. 6-8 strict chin ups
4. 10-14 double db box step ups (50cm)
5. rest

Sunday Endurance for Open Gym
zone 2 (heat) training
3:00 bike
3:00 ski
3:00 row
for 39-60min
@ rpe 3-4