WODs

a) mobility 4min
1:00 each
scorpions
instep rotation
lat stretch on box
calf stretch

b) warm up 4min
amrap 4min
100m run
10 squat jumps
10 ring rows

c) chin ups 15min
4-5 sets
5 chin ups @ rpe 7-8

d) conditioning 16min
for time
10 rounds
6 high box jumps 75/60cm
8 pull ups *
100m run

rx+ option: chest to bar pull ups

aerobic power & muscular endurance

Weekly Overview

a) mobility 4min
1:00 each
sumo squat stretch
instep rotations
lat stretch
hand walk

b) warm up 4min
amrap 4min
10 kb deadlifts
10 air squats
20/20sec side plank

c) front squats 15min
4-5 sets
5 front squats @70-75%

hypertrophy & strength

d) conditioning 17min
for time
4 rounds
20 kb swings
20 goblet squats
100m suitcase carry

kettlebell: 24/16kg
rx+: 32/24kg

Weekly Overview

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

b) warm up 5min
on every 2:30 x 2 rounds
10 prone snow angels
10 plank push ups
10 straight leg sit ups
*remaining time bike/ski

c) push press 15min
4-5 sets
5 push press @70-75%

hypertrophy & strength

d) conditioning 15min
amrap 15min
9 push press 40/30kg *
12 toes to bar
15/12cal bike/ski

rx+ option: 6 handstand push ups

aerobic capacity

Weekly Overview

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

b) warm up 4min
amrap 4min
10 clean grip deadlifts
10 elbow rotation
10/8cal row

c) power clean 12min
on every 1:30 x 8 sets
1 deadlift
1 hang power clean
1 power clean
(build in weight)

explosive power

d) conditioning 15min
each round for time
on every 2:30 x 6 rounds
15/12cal row
9 power cleans 60/40kg

score: slowest round

anaerobic capacity

Weekly Overview

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

b) warm up 6min
30sec on / 15sec off x2 rounds
1. prone snow angels
2. row
3. hollow hold
4. reverse lunges

c) conditioning 35min
emom 35min (7 rounds)
1. 15-20 wall balls
2. 10-15cal row
3. 8-10 strict toes to bar
4. 12-16 reverse lunges
5. rest

Sunday Endurance for Open Gym
5:00 ski at rpe 5
4:00 ski at rpe 6
3:00 ski at rpe 7
2:00 ski at rpe 8
1:00 ski at rpe 9

-rest 1:00 between each effort
aerobic power [lactate threshold]

Weekly Overview

SUMMER MANIA 2026
11:00-14:00 Uhr