WODs

  • Fr 9. Feb

    a) mobility 4min
    1:00 each
    samson stretch
    down dog to seal
    calf stretch
    kneeling lat stretch

    b) warm up 5min
    on every 2:30 x 2
    10 ring rows
    10 alt. lunges
    40 single unders
    remaining time plank hold

    c) conditioning 20min
    amrap 20min
    10 (chest to bar) pull ups
    20 goblet step back lunges 24/16kg
    30 sit ups
    60 double unders

    d) midline accessory 9min
    emom 9min
    1: 30 sec side plank / side
    2. 40 sec wall sit
    3. 50 sec bike

  • Do 8. Feb

    a) mobility 3min
    1:00 each
    elbow instep rotation
    hand walk + push up
    inverted hamstring stretch

    b) warm up 5min
    3 rounds
    10 elbow rotations
    10 good mornings
    10 plank push ups

    c) clean complex 14min
    work up to a heavy triple complex of
    3 deadlifts
    2 power cleans
    1 hang power clean

    d) conditioning 16min
    9 rounds for time
    9 deadlifts (bodyweight)
    3 wall walks

  • Mi 7. Feb

    a) mobility 3min
    1:00 each
    hand walk
    hip crossovers
    kneeling lat stretch

    b) warm up 5min
    amrap 5min
    10 push ups
    10 ring rows
    10 straight leg sit ups
    10/8 cal row

    c) bench press + pull up 15min
    3 sets
    3 bench press*
    5 weighted pull ups

    *start at 80%

    d) conditioning 16min
    for time
    60/50 cal row
    60 toes to bar

    on every 2min (starting at 0:00)
    10 burpees over the rower

  • Di 6. Feb

    a) mobility 4min
    1:00 each
    hand walk
    samson stretch
    scorpion
    calf stretch

    b) warm up 5min
    on every 2:30 x 2
    10 kb deadlifts / russian swings
    10 step ups / box jump overs
    remaining time bike / ski

    c) conditioning 29min
    4 rounds
    amrap 5min
    30 kettlebell swings 24/16kg
    30 box jump overs
    max cal bike / ski

    3 min rest

  • Mo 5. Feb

    CONGRATULATIONS TO ALL HiLife CHALLENGE PARTICIPANTS!
    YOU DID IT!

    a) mobility 4min
    1:00 each
    elbow instep rotation
    down dog to seal
    sumo squat stretch
    scorpion

    b) warm up 4min
    tabata (20sec on / 10sec off)
    squats
    push ups
    mountain climbers
    burpees

    c) back squat 15min
    3-2-1-3-2-1 back squats
    start @ 73% - final set @ 88%

    d) conditioning 15min
    "HiLife Challenge Benchmark WOD"
    amrap 15min
    5 burpees
    10 sit ups
    15 squats

    compare to 8.1.24

  • So 4. Feb

    a) mobility 4min
    1:00 each
    samson stretch
    hand walk
    inverted hamstring stretch
    scorpion

    b) warm up 8min
    2 rounds
    1:00 push ups
    1:00 row
    1:00 lunges
    1:00 db swings

    c) conditioning 35min
    emom 35min (7 rounds)
    1. 2-4 wall walks
    2. 8-15 cal row
    3. 10-20 jumping lunges
    4. 10-20 db snatches
    5. rest