WODs

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

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

c) conditioning 35min
emom 35min (7 rounds)
1. 15-20 barbellthruster 20/15kg
2. 10-15cal row
3. 16-20 box jumps
4. 8-12 strict knee to chest

Sunday Endurance for Open Gym
6 sets for quality:
60sec fast [rpe 7]
60sec easy [rpe 3]
30sec fast [rpe 7]
30sec easy [rpe 3]
•rest 2 minutes between sets
score: total meters
lactate threshold

Games Mania 2025
11:00-14:00 Uhr

a) mobility 4min
instep rotation
90/90 hip rotation
inverted hamstring stretch
calf stretch

b) warm up 4min
amrap 4min
10 good mornings
10 cossack squats
10 scap. push ups

c) sumo deadlift 15min
3 sets
5 sumo deadlifts @ 77–82%
1 drop set
max reps @ 50%

d) conditioning 15min
for time
30 deadlifts 80/60kg
10 wall walks
800m run
10 wall walks
30 deadlifts

a) mobility 4min
1:00 each
sumo squat stretch
lat stretch
scorpions
calf stretch

b) warm up 5min
on every 2:30 x 2 rounds
10 medball squats
10 medball presses
10 ring rows
*remaining time double under practice

c) front squats 15min
3 sets
5 front squats @ 77–82%
1 drop set
max. reps @ 50%

d) conditioning 12min
amrap 2min
50 double unders
max wallballs 20/14lbs

amrap 2min
50 double unders
max strict pull-ups

amrap 2min
50 double unders
max wallballs

amrap 2min
50 double unders
max strict pull-ups

amrap 2min
50 double unders
max wallballs

amrap 2min
50 double undersea
max strict pull-ups

score: total wallball + strict pull-up reps

a) mobility 4min
instep rotation
hand walk
lying hip cross over
calf stretch

b) warm up 4min
amrap 4min
100m run
150/125m row

c) conditioning 22min
for time
2 rounds
1000m run
1000/900m row

d) legs + arms 9min
on every 1:30 x 6 sets
1. max. set ring biceps curls
2. max. wall sit march

Skill Class 18:00
rowing technique

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

b) warm up 5min
on every 1:30 x 3 rounds
10 push ups
10 db deadlifts
10 step back lunges
*remaining time hollow hold

c) conditioning 30min
for time
100 db bench press
100 alternating db snatches
100 v-ups
100 db step back lunges
dumbbells: 15kg/10kg