WODs

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

b) warm up 4min
amrap 4min
10 kb deadlifts
10 air squats
20/20sec side plank

c) front squats 15min
4-5 sets
5 front squats @70-75%

hypertrophy & strength

d) conditioning 17min
for time
4 rounds
20 kb swings
20 goblet squats
100m suitcase carry

kettlebell: 24/16kg
rx+: 32/24kg

Weekly Overview

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

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

c) push press 15min
4-5 sets
5 push press @70-75%

hypertrophy & strength

d) conditioning 15min
amrap 15min
9 push press 40/30kg *
12 toes to bar
15/12cal bike/ski

rx+ option: 6 handstand push ups

aerobic capacity

Weekly Overview

a) mobility 4min
1:00 each
instep rotation
lying hip cross over
lat stretch
hand walk

b) warm up 4min
amrap 4min
10 clean grip deadlifts
10 elbow rotation
10/8cal row

c) power clean 12min
on every 1:30 x 8 sets
1 deadlift
1 hang power clean
1 power clean
(build in weight)

explosive power

d) conditioning 15min
each round for time
on every 2:30 x 6 rounds
15/12cal row
9 power cleans 60/40kg

score: slowest round

anaerobic capacity

Weekly Overview

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

b) warm up 6min
30sec on / 15sec off x2 rounds
1. prone snow angels
2. row
3. hollow hold
4. reverse lunges

c) conditioning 35min
emom 35min (7 rounds)
1. 15-20 wall balls
2. 10-15cal row
3. 8-10 strict toes to bar
4. 12-16 reverse lunges
5. rest

Sunday Endurance for Open Gym
5:00 ski at rpe 5
4:00 ski at rpe 6
3:00 ski at rpe 7
2:00 ski at rpe 8
1:00 ski at rpe 9

-rest 1:00 between each effort
aerobic power [lactate threshold]

Weekly Overview

SUMMER MANIA 2026
11:00-14:00 Uhr

a) mobility 4min
samson stretch
scorpions
thoracic rotations
calf stretch

b) warm up 4min
amrap 4min
20 single under
10 prone snow angels
10 scap. push ups

c) push press 14min
4-5 sets
5 push press @70-75%

hypertrophy & strength

d) conditioning 14min
for time
10-8-6-4-2
wall walks
100-80-60-40-20
double unders

muscular endurance & aerobic power

e) abs 5min
amrap 5min
weighted sit ups 15/10kg

Weekly Overview