WODs

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

b) warm up 4min
amrap 4min
10 straight leg sit ups
10 reverse lunges
10/8cal row

c) lunges 15min
4 supersets
6 back rack reverse lunges @rpe 7-8
12-15 partial goblet squats

hypertrophy & strength

d) conditioning 15min
amrap 15min
15/12cal row
15 front squats 35/25kg
15 toes to bar

aerobic power & muscular endurance

Weekly Overview

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

b) warm up 5min
on every 2:30 x 2 rounds
10 prone snow angels
10 push ups
30sec plank hold
*remaining time bike/ski

c) strict press 15min
4 super sets
6 strict press @ rpe 7-8
12-15 db lateral raises

hypertrophy & strength

d) conditioning 17min
amrap 2:00 x 6 rounds
12 double db push press 2x22,5/15kg
max cal bike/ski
-1:00 rest between rounds-

aerobic power & lactate threshold

Weekly Overview

a) mobility 4min
1:00 each
90/90 hip rotation
calf stretch
lat stretch
hamstring stretch on box

b) warm up 4min
amrap 4min
10 clean grip deadlifts
10 elbow rotation
10 squat jumps

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

d) conditioning 15min
for time
5 rounds
15 box jumps 60/50cm*
12 deadlifts
9 hang power cleans 60/40kg
*rx+ option: 75/60cm
muscular endurance

Weekly Overview

a) warm up 5min
line drills

b) benchmark conditioning
"Murph"
for time
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run

partition as needed. optional weight vest 9/6kg.

compare to 26.05.2025

Weekly Overview

Open Gym
10:00-13:00 Uhr

Endurance for Open Gym

at rpe 2-4 throughout:

5:00 row
8:00 bike
12:00 run
8:00 bike
5:00 row

aerobic endurance

Weekly Overview

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

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

c) conditioning 35min
emom 35min (7 rounds)
1. 3-5 wall walks
2. 10-15cal row
3. 8-10 burpee pull ups
4. 10-16 db box step ups
5. rest

Weekly Overview