WODs

Die HiLife Challenge startet mit dem HiLife Challenge Benchmark WOD am Montag, 6.1.24 in allen Kursen!

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

b) warm up 5min
amrap 5min
20 single unders
10 elbow rotations
10 hang high pulls
5 front squats

c) front squats 15min
3-5 sets 5 front squats
(~78% of 1rm across)

d) conditioning 16min
3 rounds for time
150-100-50 double unders
12 power cleans 70/50kg
9 front squats 70/50kg

Die HiLife Challenge startet mit dem HiLife Challenge Benchmark WOD am Montag, 6.1.24 in allen Kursen!

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

b) warm up 6min
on every 2:00 x 3 rounds
10 straight leg sit ups
into
1. remaining time bike
2. remaining time run
3. reamaining time ski

d) skill toes to bar 8min
- hollow hold
- singele leg v-ups
- high leg kip swings

d) conditioning 24min
amrap 24min

2 sets
2:00 cal bike
1:00 toes to bar

3:00 rest

2 sets
2:00 shuttle runs (10m)
1:00 toes to bar

3:00 rest

2 sets
2:00 cal ski
1:00 toes to bar

Die HiLife Challenge startet mit dem HiLife Challenge Benchmark WOD am Montag, 6.1.24 in allen Kursen!

a) mobility 3min
1:00 each
instep rotations
cossack squats
samson stretch

b) warm up 5min
amrap 5min
10 good mornings
10 sumo stance squats
10 scap. push ups

c) sumo deadlifts 15min
3-5 sets 5 sumo deadlifts
(~78% of 1rm across)

d) conditioning 12min
amrap 12min
12 alternating db snatches 22,5/15kg
12 hand release push ups *

*2 lanes single arm suitcase carry after each exercise

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

b) warm up 5min
amrap 5min
8 ring rows
8 air squats
200/150m row

c) conditioning 24min
for time
50 pull ups
500/450m row
32 double db thrusters 2x15/10kg
1000/900m row
32 double db thrusters
500/450m row
50 pull ups

d) core 4min
tabata (20sec on/10sec off)
rower pike ups

a) mobility 3min
1:00 each
handwalk + scap. push up
scorpions
calf stretch

b) warm up 5min
on every 2:30 x 2 rounds
10 push ups
10 box step ups
remaining time bike/ski

c) bench press 13min
3-5 sets 5 bench press
(~78% of 1rm across)

d) conditioning 17min
6 rounds for time
15/12cal bike/ski
9 burpee box jumps 60/50cm

a) mobility 4min
1:00 each
elbow instep rotation
samson stretch
hanwalk
inverted hamstring stretch

b) warm up 8min
40sec on / 20sec off x2 rounds
1. bike/ski
2. air squats
3. box step ups
4. prisoner good mornings

c) conditioning 35min
emom 35min (7 rounds)
1. 8-15cal bike/ski
2. 6-15 box jumps
3. 8-15 goblet squats
4. 8-15 kb swings 24/16kg
5. rest