WODs

a) mobility 3min
1:00 each
elbow instep rotation
sumo squat stretch
kneeling lat stretch

b) warm up 5min
amrap 5min
10 elbow rotations (empty bar)
10 good mornings
10 air squats
10 ring rows

c) clean complex 12min
work up to a heavy complex of
3 power cleans + 3 front squats

d) benchmark conditioning 16min
"T.U.P."
15-12-9-6-3 reps for time
power cleans 60/40kg
pull ups
front squats
pull ups

EINHEIZCHALLENGE 2023

a) mobility 3min
1:00 each
down dog to seal
samson stretch
scorpion

b) warm up 6min
on every 2:00 x 3
10 sit ups
10 kb deadlifts
remaining time row

c) conditioning 30min
5 rounds for time
15 toes to bar
30 kettlebell swings 24/16kg
750/600m row

a) mobility 3min
1:00 each
elbow instep rotation
hand walk
sumo squat stretch

b) warm up 8min
2 rounds
1:00 push ups
1:00 row
1:00 air squats
1:00 bike

c) conditioning 35min
emom 35min (7 rounds)
1. 2-4 wall walks
2. 8-15 cal row
3. 10-20 goblet squats
4. 8-15 cal bike
5. rest

a) mobility 3min
1:00 each
elbow instep rotation
hand walk + push up
scorpion

b) warm up 6min
in teams of 2
amrap 6min
8 burpees
8 step ups
partner bikes

c) conditioning 30min
in teams of 2 for total calories
amrap 90 sec x 20 rounds
8 burpee box jumps 60/50
8 db push press 20/15kg
max cal bike

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

b) warm up 5min
3 rounds
10 good mornings (empty bar)
10 air squats
10 ring rows

c) front squat 10min
on the 2:00 x 5 sets
2 front squats @ 85-90%

d) benchmark conditioning 15min
"Bell"
3 rounds for time
21 deadlifts 85/60kg
15 pull ups
9 front squats

compare to 17.7.2019