Happy New Year and Happy January! This month, we’ll focus on preparing athletes for the 2025 Open.
MONTAG 20.01.2025
WORKOUT
RX
For time:
2,000-m row/ski
– Every 2:00 including 0:00, perform a :20 support hold on the rings.
DIENSTAG 21.01.2025
WORKOUT - HEAVY DAY
RX
On a 20:00 clock:
For load:
1 snatch
MITTWOCH 22.01.2025
WORKOUT
RX
For time:
15 box jumps (76/76 cm)
400-m row/ski/run
20 box jumps (61/61 cm)
400-m row/ski/run
25 box jumps (51/51 cm)
400-m row/ski/run
SKILL/STRENGTH WORK
Post-workout
8 sets:
:20 hollow hold
:10 rest
DONNERSTAG 23.01.2025
WORKOUT
For time:
RX
2:00 plank hold
400/500-m row/ski
30 V-ups
30 pull-ups
30 knees-to-elbows
400/500-m row/ski
2:00 plank hold
FREITAG 24.01.2025
WORKOUT
RX
10 rounds for time:
2 wall walks
Single-arm DB overhead walking lunges (7.6 m) (15/22.5 kg)
5 burpee pull-ups
Single-arm DB overhead walking lunges (7.6 m)
– Pull-up bar is 15cm above reach
SAMSTAG 25.01.2025
STRENGTH:
5 sets for completion:
D-Ball carry (30m) (40/60 kg)
10 heavy Russian kettlebell swings (32/24 kg)
– Rest 1:00 between sets.
SKILL:
5 sets:
Handstand walk 30m*
1:00 flutter kicks
– Rest 2:00 between sets.
*If you are unable to walk on your hands or you know you will struggle with the volume, reduce the distance, give yourself 1 minute to walk as far as you can or scale to 50 alternating shoulder taps.
WORKOUT:
RX
AMRAP 20 with a partner:
10 sumo deadlift high pulls (25/34 kg)
10 wall-ball shots (6/9 kg) (3/3.4 m)
– Each partner completes a full round before switching; one partner works at a time.
SONNTAG 26.01.2025
FREE GYM!