WODs

a) mobility 4min
1:00 each
lat stretch
90/90 hip rotatios
calf stretch
sumo squat stretch

b) warm up 4min
amrap 4min
10 cossack squats
10 kb deadlifts
20sec hollow hold

c) sumo deadlifts 15min
4 Sets
4 (paused) sumo deadlifts @ 70–75 %

strength

d) conditioning 15min
amrap 3min x 5 rounds
20 kb swings 24/16kg
100m run
max toes to bar

aerobic power & muscular endurance

Weekly Overview

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

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

c) conditioning 35min
emom 35min (7 rounds)
1. 3-5 wall walks
2. 10-15cal row
3. 6-10 feet elevated ring rows
4. 15-20 box jumps
5. rest

Sunday Endurance for Open Gym
“threshold pyramids” protocol

1-2-3-4-3-2-1 min work [rpe 7-8]
1-2-3-4-3-2-1 min easy [rpe 1-2]

choose: run, bike, row, or ski

Weekly Overview

a) mobility 3min
1:00 each
instep rotations
lat stretch
sumo squat stretch

b) warm up 5min
amrap 5min
8 medball thrusters
8 ring rows
*partner is biking

c) conditioning 35min
in teams of 2
10 rounds (5 rounds each)

(1.) amrap 3min
40 wall balls
max cal bike

(2.) amrap 3min
20 burpee pull ups
max cal bike

00:30 rest between amraps

score: total cals

Weekly Overview

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

b) warm up 5min
on every 2:30 x 2 rounds
10 prone snow angels
10 scap. push ups
10 db deadlifts
*remaining time row

c) push press 14min
4-5 sets
5 push press @70-73%

hypertrophy & strength

d) conditioning 16min
for time
120 sit ups
100 db snatches
80/64cal row
*partition however

aerobic capacity & muscular endurance

Weekly Overview

a) mobility 4min
1:00 each
lat stretch
90/90 hip rotatios
calf stretch
sumo squat stretch

b) warm up 4min
amrap 4min
20 single unders
20sec deep squat hold
10 ring rows

c) front squats 15min
4-5 sets
5 front squats @70-73%

hypertrophy & strength

d) conditioning 16min
for time
21-15-9-15-21
pull ups
front squats 40/30kg
*60 double unders

aerobic power & muscular endurance

Weekly Overview

a) warm up 6min
line drills

b) deadlifts 14min
4-5 sets
5 deadlifts @70-73%

hypertrophy & strength

c) conditioning 18min
amrap 18min
20 db deadlifts
200m run
10 db push ups
100 farmers carry

dumbbells: 2x22,5/15kg

aerobic capacity & muscular endurance

Weekly Overview