WODs

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

b) warm up 5min
on every 2:30 x 2 rounds
10 scap. pull ups
10 push ups
10 ring rows
*remaining time bike/ski

c) conditioning 27min
4 rounds
3:00 amrap: cal bike/ski
2:00 amrap: burpee to target
1:00 amrap: strict pull-ups
• rest 1:00 between rounds

score: total reps
aerobic power [lactate threshold]

d) stability 4min
tabata (20sec on/10sec off) x 8 rounds
single leg wall sit

Weekly Overview 19.1.-25.1.2026

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

b) warm up 4min
amrap 4min
10 cossack squats
10 push ups
10 good mornings

c) deadlift 13min
on the 2:30 x 5 sets
3 sumo deadlifts + 6 conventional deadlifts
barbell: 55% of 1rm deadlift
absolute strength

d) conditioning 15min
3 rounds for time
20 db push press 2x22,5/15kg *
15 v-ups
20 db reverse lunges
15 sit-ups

*rx+ option: handstand push ups
muscular endurance & vo2 max

Weekly Overview 19.1.-25.1.2026"

Skill Class 18:00
deadlift + push press

a) mobility 3min
1:00 each
lying hip cross over
calf stretch
scorpions

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

c) conditioning 35min
emom 35min (7 rounds)
1. 15-20 russian twists
2. 10-15cal bike/ski
3. 15-20 box jumps
4. 16-20 gorilla rows
5. rest

Weekly Overview 12.1.-18.1.2026

Sunday Endurance for Open Gym
[wave 1]
2:00 at rpe 5, 1:00 easy
1:30 at rpe 6, 1:00 easy
1:00 at rpe 7, 1:00 easy
0:30 at rpe 8
5:00 easy between waves

[wave 2]
2:00 at rpe 6, 1:00 easy
1:30 at rpe 7, 1:00 easy
1:00 at rpe 8, 1:00 easy
0:30 at rpe 9

choose: run, bike, row, or ski
aerobic power [lactate threshold]

a) mobility 3min
1:00 each
sumo squat Stretch
instep rotations
scorpions

b) warm up 5min
amrap 5min
10 medball squats
10 medball presses
*partner is rowing

c) conditioning 32min
in teams of 2
amrap 32min
12/10cal row
12 wall balls 20/14lbs
*switch after full rounds

aerobic power [vo2 max]

Weekly Overview 12.1.-18.1.2026"

a) mobility 3min
1:00 each
seated pike stretch
90/90 hip rotation
lying hip cross over

b) warm up 5min
on every 2:30 x 2 rounds
10 good mornings
10 straight leg sit ups
10 scap. pull ups
*remaining time bike/ski

c) deadlift 12min
on the 2:00 x 6 sets
2 sumo deadlifts + 4 conventional deadlifts
barbell: 60% of 1rm deadlift

absolute strength

d) conditioning 15min
6 x 2:00 amrap
5-6-7-8-9-10 toes to bar
10-9-8-7-6-5 deadlifts 100/70kg
cal bike/ski in remaining time

• rest 00:30 between amraps
score: total cal
aerobic power [vo2 max]

Weekly Overview 12.1.-18.1.2026

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

b) warm up 4min
amrap 4min
10 kb deadlifts
10 box step ups
10 ring rows

c) strict pull up 10min
on the minute x 10
1 strict weighted pull-up (building)
absolute strength

d) conditioning 20min
20:00 amrap
20 burpee box jumps 60/50cm
20 kb swings 24/16kg
8 strict pull ups*

*rx+option: strict chest to bar pull ups

lactate threshold & muscular endurance

Weekly Overview 12.1.-18.1.2026