WODs

a) mobility 3min
1:00 each
hand walk
instep rotations
scorpions

b) warm up 6min
30sec on / 15sec off x2 rounds
1. scap. push ups
2. bike/ski
3. ring rows
4. air squats

c) conditioning 35min
emom 35min (7 rounds)
1. 3-5 wall walks
2. 10-15cal bike/ski
3. 8-12 barbell bent over row
4. 12-18 goblet squats
5. rest

Sunday Endurance for Open Gym
4 rounds
2:00 bike
400m run
1:00 rest

round 1: easy
round 2: moderate
round 3: hard
round 4: very hard

a) mobility 3min
1:00 each
hand walk
instep rotations
scorpions

b) warm up 5min
amrap 5min
10 box step ups
10 push ups
*partner is biking

c) conditioning 30min
in teams of 2
on the 6:00 x 5 rounds
14/12/10 cal bike
16 db box step ups 50cm
14/12/10 cal bike
6 wall walks (3 each)
14/12/10 cal bike
dumbbells: 2x22,5/15kgs
score: slowest round

Einheizchallenge 2025
10:00-14:00 Uhr

a) mobility 4min
1:00 each
samson stretch
hand walk
lat stretch on box
calf stretch

b) warm up 4min
amrap 4min
10/8cal row
10 air squats
10 straight leg sit ups

c) conditioning 30min
30:00 amrap
3 single db thrusters* 22,5/15kg
3 toes to bar
3 box jumps 75/60cm
every 6:00 [starting at 0:00]: 30/24 cal row

*alternate arms each round

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

b) warm up 4min
amrap 4min
100m run
10 hang high pulls
10 elbow rotation

c) skill 5
power clean

d) power clean 10min
find a heavy set of 5
touch and go power cleans

e) conditioning 18min
for time
600m run
directly into…
45 power cleans 60/40kg
90 push-ups
directly into…
600m run
• partition middle part however you’d like

Skill Class 18:00
power clean

a) mobility 4min
1:00 each
instep rotations
hand walk
lying hip cross over
lat stretch

b) warm up 4min
amrap 4min
10/8cal row
10 kb deadlifts
10 burpees

c) conditioning 25min
amrap
4 x 4:00 intervals
21/18 cal row
18 kb swings 32/24kg
15 burpees over rower

• rest 3:00 between intervals
• pick up where you left off
score: rounds + reps

d) core 5min
15sec on /15sec off x 10 rounds
1. rower pike ups
2. top of push up hold