WODs

a) mobility 4min
samson stretch
hand walk
thoracic rotations
lying hip cross over

b) warm up 4min
amrap 4min
100m run
10 prone snow angels
10 burpees

c) hang power snatch 10min
find a heavy set of 3
hang power snatches

explosive power

d) conditioning 15min
amrap 2:30 x 4 rounds
200m run
12 hang power snatches 40/30kg
max burpees over the bar
-1:30 rest between rounds -

score: total burpees

anaerobic capacity & barbell cycling

Weekly Overview

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

b) warm up 5min
on every 2:30 x 2 rounds
10 straight leg sit ups
10 scap. pull ups
10 prone snow angels
*remaining time row

c) conditioning 18min
for time
800/650m row
into
60 toes to bar
400m farmers carry 2x24/16kg
into
800/650m row

*partition middle part however

aerobic capacity & midline durability

d) core & back 10min
emom (for quality)
1. 10-12 kb gorilla rows
2. 10-12 kb pull troughs

core stability

Weekly Overview

a) mobility 4min
1:00 each
scorpions
instep rotation
90/90 hip rotation
crab stretch

b) warm up 4min
amrap 4min
10 reverse lunges
10 scap. push ups
10 prone snow angels

c) bench press 15min
3-4 sets
10 reps bench press
@rpe 8-9

hypertrophy & strength

d) conditioning 16min
amrap 16min
3-6-9-12…
db push ups
16m db walking lunges 2x22,5/15kg

muscular endurance

Weekly Overview

a) mobility 3min
1:00 each
hamstring stretch on box
lat stretch on box
calf stretch

b) warm up 5min
on every 2:30 x 2 rounds
10 good mornings
10 squat jumps
10 ring rows
*remaining time bike/ski

c) romanian deadlifts 15min
3-4 sets
10 romanian deadlifts
@8-9

hypertrophy & strength

d) conditioning 16min
for time
6 rounds
8 strict pull ups
12/10cal bike/ski
16 box jumps 60/50cm

rx+ option: strict chest to bar pull ups

aerobic power & muscular endurance
Weekly Overview

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

b) warm up 6min
30sec on / 15sec off x2 rounds
1. push up to down dog
2. row
3. straight leg sit ups
4. air squats

c) conditioning 35min
emom 35min (7 rounds)
1. 3-6 wall walks
2. 10-15cal row
3. 6-8 strict toes to bar
4. 10-16 goblet squats
5. rest

Sunday Endurance for Open Gym

5:00–10:00 row [rpe 2-3]
into
6 rounds
3:00 bike [rpe 2-3]
1:00 row [rpe 5-6]
into
5:00–10:00 bike [rpe 2-3]

Weekly Overview

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

b) warm up 5min
amrap 5min
10 double db deadlifts
10 ring rows
*partner is biking

c) conditioning 32min
in teams of 2
for time
50-40-30-20-10
double db hang cleans 2x22,5/15kg
pull ups
box jumps 60/50cm
cals bike
(m/f and f/f cals: 45/40-36/32-27/24-18/16-9/8)

aerobic capacity & muscular endurance

Weekly Overview