WODs

a) mobility 3min
1:00 each
calf stretch
hand walk
scorpions

b) warm up 5min
on every 2:30 x 2 rounds
10 prone snow angels
10 push ups to downdog
30sec kb march
*remaining time double unders

c) bench presses 15min
4 Sets
4 (paused) bench presses @ 70–75 %

strength

d) conditioning 16min
on every 4:00x 4 rounds
6 wall walks
70 double unders
100m farmers carry 2x32/24kg

score: slowest round

aerobic power

Weekly Overview

a) mobility 4min
1:00 each
lat stretch
90/90 hip rotatios
thoracic rotations
sumo squat stretch

b) warm up 4min
amrap 4min
10 air squats
30sec plank hold
10/8cal row

c) back squats 15min
4 Sets
4 (paused) back squats @ 70–75 %

strength

d) conditioning 18min
5 rounds
30 sit ups
15/12cal row
10 front squats 50/35kg

aerobic capacity & muscular endurance

Weekly Overview

a) warm up 6min
line drills

b) conditioning 30min
amrap 30min
30 pull ups
30 box jumps 60/50cm
30 double db hang cleans 2x22,5/15kg
30 burpees to target

on every 5:00 (starting at 00:00) 200m run

aerobic capacity & muscular endurance

Weekly Overview

a) mobility 3min
1:00 each
crab stretch
instep rotation
scorpions

b) warm up 5min
on every 2:30 x 2 rounds
10 prone snow angels
10 scap. push ups
10 box step ups
*remaining time bike/ski

c) skill 10min
emom 10min
1. 20-30sec headstand hold
2. 3-5 slow eccentric handstand push ups

d) conditioning 20min
for time
10 rounds
4 handstand push ups
8 d-ball box step ups 20/15kg 60/50cm
12/10cal bike/ski

skill capacity & aerobic power

Weekly Overview

a) mobility 4min
1:00 each
lat stretch
90/90 hip rotatios
calf stretch
sumo squat stretch

b) warm up 4min
amrap 4min
10 cossack squats
10 kb deadlifts
20sec hollow hold

c) sumo deadlifts 15min
4 Sets
4 (paused) sumo deadlifts @ 70–75 %

strength

d) conditioning 15min
amrap 3min x 5 rounds
20 kb swings 24/16kg
100m run
max toes to bar

aerobic power & muscular endurance

Weekly Overview

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

b) warm up 6min
30sec on / 15sec off x2 rounds
1. scap. push ups
2. row
3. ring rows
4. squat jumps

c) conditioning 35min
emom 35min (7 rounds)
1. 3-5 wall walks
2. 10-15cal row
3. 6-10 feet elevated ring rows
4. 15-20 box jumps
5. rest

Sunday Endurance for Open Gym
“threshold pyramids” protocol

1-2-3-4-3-2-1 min work [rpe 7-8]
1-2-3-4-3-2-1 min easy [rpe 1-2]

choose: run, bike, row, or ski

Weekly Overview