Viikon Wodit

Maanantai

WOD

//DELOAD

Pre-workout strength
5 sets:
1 high hang power clean
1 hang power clean
1 below the knee power clean

“2min

 

Every min for 10min
Rx
3 power cleans (70% of 1 rep max)
Rest of the minute easy ergo
*Cleans – touch and go

Scaled 1
3 power cleans (60% of 1 rep max)
Rest of the minute easy ergo
*Cleans – drop and go

Scaled 2
3 hang  power cleans (25/35 kg)
Rest of the minute easy ergo


*Aim is to do cleans fast.
*Try to switch movements smoothly and quick.

 

Tiistai

WOD

“//DELOAD”

 

//HEAVY DAY

Front squat
3-3-3-3-3
“3,5min

Post-workout
Accumulate:
30 single-leg kb deadlifts, right leg
30 single-leg kb deadlifts, left leg
1:00 single-arm plank hold, right arm
1:00 single-arm plank hold, left arm

 

BASIC-WOD

//HEAVY DAY
Front squat
3-3-3-3-3
“3,5min

Post-workout
Accumulate:
30 single-leg unloaded deadlifts, right leg
30 single-leg kunloaded deadlifts, left leg
1:00 single-arm plank hold, right arm
1:00 single-arm plank hold, left arm

 

ENDURANCE

3 rounds:

4min C2-cike (zone 4)
  *2min rest
4min amrap
4 Burpee box jump
8 1db thruster (4+4)
4 Burpee pull-up /jumping pull-up
8 Wallball
   *2min rest

 

Keskiviikko

WOD

//DELOAD

Pre-workout strength
EMOM 6:
4 push jerks
– Build in load.

 

Rx
4 rounds for quality:
12/14-cal bike
14 box jumps (61/76 cm)
16 shoulder-to-overheads (34/52 kg)

 

Scaled 1
4 rounds for quality:
10/12-cal bike
14 box jumps (51/61 cm)
16 shoulder-to-overheads (25/34 kg)

 

Scaled 2
4 rounds for quality:
6/8-cal bike
10 box jumps (30/30 cm)
12 shoulder-to-overheads (15/20 kg)

 

Torstai

WOD

Rx
OTM x 15:
Min 1: 3 bar muscle-ups
Min 2: Max-reps alternating DB snatches (15/22.5 kg)
Min 3: Rest

Scaled 1
OTM x 15:
Min 1: 1 bar muscle-up or 3 jumping bar muscle-ups
Min 2: Max-reps alternating DB snatches (10/15 kg)
Min 3: Rest

 

Scaled 2
OTM x 15:
Min 1: 5 ring rows + 5 push-ups from the knees
Min 2: Max-reps alternating DB snatches (8/10 kg)
Min 3: Rest

 

BASIC-WOD

OTM x 15:
Min 1: 5 ring rows + 5 push-ups from the knees
Min 2: Max-reps alternating DB snatches
Min 3: Rest

 

PAINONNOSTO
Painonnoston tekniikka harjoittelua

Perjantai

WOD

Pre-workout accessory
3 sets:
:05-:10 support hold
:20 rest
:30 squat hold
:20 rest
:05-:10 ring dip hold, bottom
:20 rest

Rx
30-20-10 reps for time:
Thrusters (30/42,5 kg)
Ring dips

 

Scaled 1
For time:
30-20-10
Thrusters (20/29 kg)
15-10-5
Ring dips

 

Scaled 2
20-15-10 reps for time:
Thrusters (15/20 kg)
Foot-assisted ring dips

*Cap 10min

Lauantai

WOD

Pre-workout strength
5 sets:
3 deadlifts
– Build to workout weight or heavier.
“1,5min

Rx
3 x AMRAP 7:
400/500-m row
10 deadlifts (60/85 kg)

– Rest 2:00 between amraps
– Pick up where you left off in the AMRAP.

 

Scaled 1
3 x AMRAP 7:
300/400-m row
10 deadlifts (47,5/70 kg)

– Rest 2:00 between amraps
– Pick up where you left off in the AMRAP.

 

Scaled 2
3 x AMRAP 7:
200/300-m row
10 deadlifts (30/42,5 kg)

– Rest 2:00 between amraps
– Pick up where you left off in the AMRAP.

*Ski same distance as row
*C2-bike double distance

Sunnuntai

Omatoimiperuskunto

30-45min on a clock

3min easy ergo
30sek hang
30sek squat hold
30sek handstand (on wall or feet on a box)
30sek wallsit
30sek Plank
30sek Reverse plank

*rest as needed between movements.

Cooldown
15-20min mobility work