WODs

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

b) warm up 5min
on every 2:30 x 2 rounds
10 squat jumps
10 ring rows
30sec. hollow hold
*remaining time row

c) conditioning 32min
2:00 on /3:00 off x 7 rounds
6 strict pull-ups
18 box jumps 60/50cm
cal row in remaining time

score: total row cal
anaerobic capacity

a) mobility 4min
lat stretch
hand walk
instep rotations
lying hip cross over

b) warm up 4min
amrap 4min
10 clean grip deadlifts
10 hang high pulls
10 elbow rotations

c) skill 5min
(hang) power clean

d) clean 12min
find a heavy complex
3 deadlifts
2 power cleans
1 hang clean

explosive power

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

aerobic capacity (lactate threshold)

Skill Class 18:00
power clean

Weekly Overview

Heute ist der letzte Tag der HiLife Challenge 2026. HERZLICHEN GLÜCKWUNSCH an alle Teilnehmenden! Seid stolz auf Euch!

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

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

c) conditioning 35min
emom 35min (7 rounds)
1. 10-15 bench dips
2. 10-15cal row
3. 8-10 strict pull ups
4. 12-16 db box step ups
5. rest

Sunday Endurance for Open Gym
“norwegian 4x4 intervals”
• choose: run, bike, row, or ski

4 sets:
4:00 hard [rpe 8-9]
3:00 easy or rest [rpe 1-2]

Weekly Overview

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

b) warm up 5min
amrap 5min
10 push ups
10 straight leg sit ups
*partner is rowing

d) conditioning 30min
in teams of 2
2 rounds

5:00 amrap:
60 toes to bar
max cal row

5:00 amrap:
60 front squats
max cal row

5:00 amrap:
60 push press
max cal row

barbell: 40/30kg
score: total cal

Weekly Overview

a) warm up 6min
line drills

b) deadlifts 12min
on the 3:00 x 4 sets
4 sumo deadlifts + 8 conventional deadlifts
@ 50% of 1rm deadlift
absolute strength

c) conditioning 15min
8 x 1:00 amrap:
10 x 10m shuttle runs
db snatches in remaining time 22,5/15kg
• rest 1:00 between amraps

score: total db snatches
aerobic power [vo2 max]

Weekly Overview

a) mobility 4min
lat stretch
hand walk
instep rotations
calf stretch

b) warm up 4min
amrap 4min
20 single under
10/8cal row
10 ring rows

c) conditioning 28min
10 rounds for time
30 double unders
200/180m row
10-9-8-7-6-5-4-3-2-1 burpee pull-ups
• rest 30 seconds between rounds

score: total time (including rest)
aerobic power [lactate threshold]

d) stability 4min
tabata (20sec on/10sec off) x 8 rounds
prone press

Weekly Overview