WODs

Die HiLife Challenge startet am 5.1.25! HiLife Challenge Benchmark WOD am Montag in allen Kursen. Fokussiert Euch 4 Wochen lang auf die Basis: Ernährung, Training und Schlaf für stärkere Performance, bessere Recovery und mehr Knackigkeit.

Happy New Year!

Open Gym
10:00-13:00 Uhr

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

b) warm up 5min
on every 2:30 x 2 rounds
10 air squats
10 hollow rocks
10 scap. pull ups
*remaining time row

c) back squat 15min
build to heavy set of 3 reps

d) conditioning 15min
4 x 3:00 amrap
15/12cal row
9 chest-to-bar pull-ups
rest 1:00 between amraps
*pick up where you left off
score: rounds + reps

aerobic power [vo2 max]

a) mobility 4min
1:00 each
hand walk
thoracic rotations
scorpions
calf stretch

b) warm up 4min
amrap 4min
20 single unders
10 push ups
10 db deadlifts

c) bench press 15min
build to heavy set of 3 reps

d) conditioning 16min
for time
15 wall walks
150 double unders
30 db burpee deadlifts 2x 22,5/15kg
150 double unders
15 wall walks

muscular endurance

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

b) warm up 6min
30sec on / 15sec off x2 rounds
1. air squats
2. bike/ski
3. ring rows
4. prone snow angels

c) conditioning 35min
emom 35min (7 rounds)
1. 8-15 bench dips
2. 10-15cal bike/ski
3. 5-10 strict pull ups
4. 15-20 box jumps
5. rest

lactate threshold & muscular endurance

Sunday Endurance for Open Gym
10-15 rounds (erg of choice)
1:30 moderate-hard [rpe 6-8]
0:30 easy [rpe 3]

aerobic power

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

b) warm up 5min
amrap 5min
10 straight leg sit ups
10 front squats
10 prone snow angels
*partner is holding plank position

c) conditioning 30min
in teams of 2
for time
22 rounds (11 rounds each)
4 thrusters 50/35kg
6 toes to bar
8 lateral burpees over bar
*switch after full rounds