WODs

a) mobility 4min
1:00 each
elbow instep rotation
down dog to seal
hip crossovers
calf stretch

b) warm up 5min
2 rounds
in teams of 2
10 good mornings
10 sit ups
remaining time single unders
partner runs 200m

c) conditioning 30min
in teams of 2
amrap 30min
50 synchro sit ups
400m plate run 20/15kg
30 deadlifts 100/70g
200 double unders

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

b) warm up 4min
tabata 20'' on / 10'' off
burpees
air squats

c) tempo front squat 12min
(cycle week 1/3)
build to a heavy 3 rep front squat
5 sec negative

try to increase weight from 23.8.24.

d) conditioning 18min
5 rounds
10 db front squats 22.5/15kg
15 burpees

directly into

50 db reverse lunges

EINHEIZCHALLENGE 2024

a) mobility 4min
1:00 each
elbow instep rotation
hand walk
calf stretch
inverted hamstring stretch

b) warm up 4min
tabata 20'' on / 10'' off
10 step ups
10 good mornings

c) sumo deadlift 14min
(cycle week 1/3)
build to a heavy 3 rep sumo deadlift
5 sec negative

try to increase weight from 21.8.24.

d) conditioning 16min
for time
120 box jumps 60/50cm

on every 2min
20 db snatches 22.5/15kg (starting at 0:00)

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

b) warm up 4min
2 rounds
10 ring rows
10 straight leg sit ups
10/8 cal bike / ski

c) conditioning 33min
on every 1:30 x 6
5 strict pull ups
max cal bike / ski

3 min rest

on every 1:30 x 6
7 pull ups
max cal bike / ski

3min rest

on every 1:30 x 6
9 toes to bar
max cal bike / ski

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

b) warm up 4min
amrap 4min
10 elbow rotations
10 good mornings
10 scapula push ups + 5 push ups
10 air squats

c) tempo bench press 12min
(cycle week 1/3)
build to a heavy 3 rep bench press
5 sec negative

try to increase weight from 19.8.24.

d) conditioning 18min
for time
60 power cleans 60/40kg
120 push ups
180 air squats

partition however