WODs

HiLife Challenge DAY 2

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

b) warm up 4min
amrap 4 min
10 pass throughs
10 lunges
175/150m row

c) skill 10min
power snatch

d) conditioning 20min
4 rounds for time
500/450m row
8 power snatches 60/40kg
10 db box step ups 60/50cm 1x22,5/15kg

Die HiLife Challenge startet HEUTE! Anmeldung noch möglich.

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

b) warm up 5min
on every 2:30 x 2 rounds
10 air squats
10 burpees
10 good mornings
remaining time plank hold

c) sumo deadlift 15min
3-5 sets 1 sumo deadlift
(~89% of 1rm across)

d) conditioning 15min
HiLife Challenge Benchmark WOD
amrap 15min
5 burpees
10 sit ups
15 air squats

re-test on Monday, 3.2.2025

Skill Class 18:00

skill: deadlift

Die HiLife Challenge startet MORGEN! Kickoff Call heute Abend um 18:00 Uhr. Anmeldung noch möglich.

a) mobility 3min
1:00 each
scorpions
samson stretch
handwalk

b) warm up 6min
30sec on / 15sec off x2 rounds
1. row
2. shoulder taps
3. scap. push ups
4. kb deadlifts

c) conditioning 35min
emom 35min (7 rounds)
1. 8-15cal row
2. 30-45sec. plank hold
3. 2-4 wall walks
4. 8-15 kb high pulls 24/16kg
5. rest

Die HiLife Challenge startet Montag! HiLife Challenge Benchmark WOD am Montag in allen Kursen. Kickoff Call morgen Abend. Spiel mit!

a) mobilty 3min
1:00 each
handwalk
lat stretch
scorpions

b) warm up 5min
amrap 5min
(you go, I go)
8 scap. push ups
8 straight leg sit ups
8/6cal ski

c) conditioning 30min
on every 05:00 x 6 rounds
50\45\40cal ski
into max. reps
1. toes to bar
2. push ups

*alternate every round
between movements

Die HiLife Challenge startet Montag! HiLife Challenge Benchmark WOD am Montag in allen Kursen. Spiel mit!

a) mobilty 3min
1:00 each
instep rotation
sumo squat stretch
scorpions

b) warm up 5min
3 rounds
12/10cal row
10 air squats
10 hang muscle clean

c) font squats 14min
3-5 sets 2 font squats
(~86% of 1rm across)

d) conditioning 16min
30/25-24/20-18/15-12/10-6/5cal row
15-12-9-6-3 hang squat cleans 60/40kg

Die HiLife Challenge startet Montag! HiLife Challenge Benchmark WOD am Montag in allen Kursen. Spiel mit!

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

b) warm up 4min
amrap 4min
10 scap. push ups
10 box step ups
10/8cal bike/ski

c) bench press 14min
3-5 sets 2 bench press
(~86% of 1rm across)

d) conditioning 17min
for time
6 rounds
15/12cal bike/ski
12 box jumps
9 double db push press 2x22,5\15kg