WODs

a) warm up 6min
40 on / 20 off x6
1. calf stretch / crab stretch
2. ski / bike
3. plank push ups / squat jumps

b) conditioning 24min
on every 3:00 x 8 rounds
15/12cal bike/ski
9 box jumps 60/50cm
6 strict ring dips

score: slowest round

aerobic power

c) shoulder stability 8min
30sec on / 20sec off
1. rotating plank
2. prone press
3. handstand hold

Weekly Overview

a) mobility 4min
1:00 each
inverted hamstring stretch
lat stretch
90/90 hip rotation
lying hip cross over

b) warm up 4min
amrap 4min
10 ring rows
20sec plank hold
10 good mornings

c) deadlifts 15min
4-5 sets
5 deadlifts @77-80%

hypertrophy & strength

d) conditioning 15min
amrap 4min x 3 rounds
10 deadlifts 90/65kg
15 pull ups
20 sit ups

1min rest between amraps
*pick up where you left off

lactate threshold & muscular endurance

a) mobility 3min
1:00 each
calf stretch
sumo squat stretch
thoracic rotations

b) warm up 5min
on every 2:30 x 2 rounds
10 reverse lunges
20sec deep squat hold
10 push ups to down dog
*remaining time double under

c) front squats 15min
4-5 sets
5 front squats @77-80%

hypertrophy & strength

d) conditioning 17min
for time
7 rounds
10 double db front squats
10 db push ups
40 double unders

dumbbells: 2x22,5/15kg

muscular endurance & aerobic capacity

Weekly Overview

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

b) warm up 6min
30sec on / 15sec off x2 rounds
1. side plank
2. row
3. ring rows
4. db deadlifts / db push press

c) conditioning 35min
emom 35min (7 rounds)
1. 20/20sec copenhagen plank hold
2. 10-15cal row
3. 8-10 strict pull ups
4. 10/10 single arm db hang clean & jerks
5. rest

Weekly Overview

Sunday Endurance for Open Gym
on the 4:00 x 6 sets:
30/24cal bike
cal row in remaining time

sets 1-2: rpe 5
sets 3-4: rpe 6
sets 5-6: rpe 7

score: total row cal
aerobic power [lactate threshold]

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

b) warm up 5min
amrap 5min
10 push ups to down dog
10 straight leg sit ups
*partner is biking

c) conditioning 30min
in teams of 2
for time
3 rounds
8 wall walks
20/18/16cal bike
into
3 rounds
50 sit ups
20/18/16cal bike
into
3 rounds
8 wall walks
50 sit ups

Weekly Overview

a) mobility 4min
1:00 each
inverted hamstring stretch
calf stretch
90/90 hip rotation
lying hip cross over

b) warm up 4min
amrap 4min
100m run
20sec glute bridge hold
10 good mornings

c) deadlifts 15min
4-5 sets
5 deadlifts @77-80%

hypertrophy & strength

d) conditioning 17min
for time
3 rounds
600m run
15 deadlifts 100/70kg
100m farmers carry 2x32/24kg

aerobic capacity & muscular endurance

Weekly Overview