WODs

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

b) warm up 4min
amrap 4min
10 air squats
10/8cal row
10 ring rows

c) pull ups 15min
4 super sets:
8 pull ups @rpe 6-7
12-15 banded lat pull downs

hypertrophy & strength

d) conditioning 15min
on every 3:00 x 5 rounds
12 double db hang squat cleans 2x22,5/15kg
15/12cal row

score: slowest round

aerobic power & vo2max

Skill Class 18:00
hang squat clean

Weekly Overview

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

b) warm up 6min
30sec on / 15sec off x2 rounds
1. box step ups
2. bike/ski
3. hollow hold
4. kb deadlifts

c) conditioning 35min
emom 35min (7 rounds)
1. 14-20 db box step ups
2. 50 double under / 75 single under
3. 6-10 strict toes to bar
4. 14-20 kb swings
5. rest

Sunday Endurance for Open Gym
5-10 rounds:
2:00 row
2:00 bike
2:00 run or ski

rpe 3-5 for all

aerobic endurance

Weekly Overview

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

b) warm up 5min
amrap 5min
10 sumo deadlifts
10 push press
*partner is skiing

c) conditioning 30min
in teams of 2
for time
4 rounds
40 thrusters 40/30kg
20/18/16cal ski
40 sumo deadlift high pulls
20/18/16cal ski

Weekly Overview

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

b) warm up 6min
40 on / 20 off x6
1. row
2. scap. pull ups
3. straight leg sit ups

c) conditioning 18min
on every 6:00
each for time
1. 1000/900m row
2. 60 toes to bar
3. 400m farmers carry 2x24/16kg
score: sum of all times

aerobic power & muscular endurance

d) upper back + core 12min
on every 1:30 x 8 sets
1. 12-16 kb gorilla rows
2. 12-16 kb pull through

(core-) strength

Weekly Overview

a) mobility 3min
1:00 each
lat stretch
thoracic rotation
samson stretch

b) warm up 5min
on every 2:30 x 2 rounds
10 clean grip deadlifts
10 elbow rotations
20sec catch hold (power position)
*remaining time bike/ski

c) power cleans 10min
on every 1:00 x 10 sets
1 power clean
(build in weight)
explosive power

d) conditioning 12min
for time
6 rounds
12/9 cal ski/bike
6 power cleans 70/50kg

aerobic power [vo2 max]

e) shoulder + triceps 6min
30sec on/ 30sec off
1. max strict press
2. max overhead triceps extension

Weekly Overview

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

b) warm up 6min
1:00 on/ 00:30 off x 4 rounds
1. 7 burpees + remaining time row
2. 7 squat jumps + remaining time bike

c) conditioning 35min
amrap 35min

30 dball box step ups 20/15kg
40/32cal bike/row
40 box jumps 60/50cm
40/32cal row/bike
30 burpees to target

aerobic capacity

Weekly Overview