WODs

a) mobility 4min
1:00 each
calf stretch
seated pike stretch
scorpions
thoracic rotations

b) warm up 4min
amrap 4min
10 straight leg sit ups
10 scap. push ups
10 squat jumps

c) bench presses 15min
4 Sets
2 bench presses @85-90%

strength

d) conditioning 17min
for time
21-15-9-15-21
v-ups
high box jumps 75/60cm
5 wall walks* after each round

*rx+: 5 strict handstand push ups

muscular endurance

Weekly Overview

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

b) warm up 4min
amrap 4min
10/8cal row
100m run
10 elbow rotations

c) conditioning 30min
amrap 30min
14 power cleans
15/12cal row
16 front rack lunges
on every 5:00 (starting at 00:00) 400m run

*pick up where you left off
barbell: 40/30kg

aerobic capacity

Weekly Overview

a) mobility 3min
1:00 each
crab stretch
hand walk
calf stretch

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

c) conditioning 35min
emom 35min (7 rounds)
1. 10-15 bench dips
2. 10-15cal row
3. 6-8 stricht toes to bar
4. 12-20 box jumps
5. rest

Sunday Endurance for Open Gym

[wave 1]
2:00 at rpe 5, 1:00 easy
1:30 at rpe 6, 1:00 easy
1:00 at rpe 7, 1:00 easy
0:30 at rpe 8
5:00 easy between waves

[wave 2]
2:00 at rpe 6, 1:00 easy
1:30 at rpe 7, 1:00 easy
1:00 at rpe 8, 1:00 easy
0:30 at rpe 9
choose: run, bike, row, or ski

aerobic power [lactate threshold]

Weekly Overview

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

b) warm up 5min
amrap 5min
8 db deadlifts
8 air squats
8 prone snow angels
*partner is skiing

c) conditioning 30min
in teams of 2
for time
80 burpees over db
80 synchro db goblet squats
80 synchro db hang snatches
80 synchro db push press
160/145/130cal ski

*partition however

dumbbell: 25/17,5kg

Weekly Overview

a) mobility 4min
1:00 each
calf stretch
90/90 hip rotatios
lying hip cross over
hand walk

b) warm up 4min
amrap 4min
10 cossack squats
10 good mornings
20 single unders

c) sumo deadlifts 14min
4 Sets
3 (paused) sumo deadlifts @ 82-85 %

strength

d) conditioning 17min
for time
5 rounds
20-40-60-80-100
double unders
2-4-6-8-10
deadlifts 100/80kg
*15/12cal row after each round

muscular endurance & aerobic power

Weekly Overview

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

b) warm up 4min
amrap 4min
10 scap. push ups
10 ring rows
30sec plank hold

c) chin ups 12min
find a heavy set of
3 paused chin ups

strength

d) conditioning 20min
amrap 20min
20 pull ups
30 hand release push ups
40 sit ups

muscular endurance

Weekly Overview