Viikon Wodit

Maanantai

WOD
Erikoisaikataulu katso ajanvaraus

Pre workout strength
Every 2min for 8min
3 Push or split jerks
*build over the workout weight

 

Every 2min for 16min

Rx
8 Shoulder to overhead
8 Box jumps (50/60)
30sek plank

 

Scaled 1
6 Shoulder to overhead
6 Box jumps (50/60)
20sek plank

Scaled 2
6 push press
6 Box step-up
15sek plank


*Choose a weight that you can move quickly and unbroken.
*Least 30sek rest each round.

Tiistai

WOD
Erikoisaikataulu katso ajanvaraus

Rx
3 rounds for time of:
Ergo*
80 air squats

C2 Bike 1600/2000m
Row or ski 800/1000m
Treadmill 500/600m


Scaled 1
3 rounds for time of:
Ergo*
60 air squats

C2 Bike 1200/1500m
Row or ski 600/750m

Scaled 2
3 rounds for time of:
Ergo*
25 air squats

C2 Bike 800/1000m
Row or ski 400/500m

*Cap 24min
*8min or less each  round.

Post-workout challenge
50 supported military sit-ups for time.
*Cap 2min

Keskiviikko

WOD

Rx
AMRAP 10:
1 power clean (55/85 kg)
1 bar muscle-up
5/7-cal Echo bike
– Add one rep to power cleans and bar muscle-ups until time expires.

 

Scaled 1
AMRAP 10:
1 power clean (42,5/60 kg)
1 chest-to-bar pull-up / pull-up
5/7-cal Ergo
– Add one rep to power cleans and chest-to-bar pull-ups until time expires.

Scaled 2
AMRAP 10:
1 power clean (25/35 kg)
1 ring row
4/6-cal Ergo
– Add one rep to power cleans and ring rows until time expires.

Torstai

Rx

3 rounds:

On a 1:30 clock:
Handstand walk (15m)
Max-reps knees-to-elbows

1:30 rest

On a 1:30 clock:
Handstand walk (15m)
Max-reps walking lunges

1:30 rest

Scaled 1

3 rounds:

On a 1:30 clock:
Handstand walk (5m) or (7,5m) spotted hs-walk
Max-reps knees-to-chest

1:30 rest

On a 1:30 clock:
Handstand walk (5m) or (7,5m) spotted hs-walk
Max-reps walking lunges

1:30 rest

Scaled 2

3 rounds:

On a 1:00 clock:
Weelbarrow walk (10m)
Max-reps hanging knee raises

2:00 rest

On a 1:00 clock:
Weelbarrow walk(10m)
Max-reps walking lunges

2:00 rest

PAINONNOSTO
Painonnoston tekniikka harjoittelua

GYMNASTICS
Kipping practice

Perjantai

WOD

Rx
30-24-18-12-6 rep for time of:
Cal row
Lateral burpees over the rower
Alternating DB snatches (15/22.5 kg)

 

Scaled 1
24-18-12-6-3 rep for time of:
Cal any ergo
Lateral burpees over db
Alternating DB snatches (10/15 kg)

 

Scaled 2
18-12-6-3 rep for time of:
Cal any ergo
Burpees
Alternating hang DB snatches (8/10 kg)

*Cap 20min

Lauantai

Tänään myös Vahtilan muscle-up / kässäri /olkapäänhuolto kurssit!
Lunasta paikka verkkokaupasta

 

WOD

Rx
5 rounds for time of:
15 front squats (35/52,5 kg)
60 double-unders

 

Scaled 1
5 rounds for time of:
15 front squats (30/42,5 kg)
30 double-unders

 

Scaled 2
5 rounds for time of:
10 front squats (20/30 kg)
30 single-unders

*Cap 15min

Post workout accessory:
Accumulate 50 ghd (or box) hip extensions or 50 hip thrusts

Sunnuntai

Omatoimiperuskunto

Lihaksistolle kuormittava viikko takana joten tämä on syytä ottaa levon / palauttavan harjotuksen kannalta, että tankeissa olisi ensiviikolla taas virtaa.

Palauttava harjoitus
15min soutu
15min hiihto
15min pyörä
*Kaikki pk sykealueella (kellosta sininen)

20-30min venyttely / rullaillu
*Palauttavassa treenissä rentoja pidempiä venyjä 30-45sek / veny. Sama rullailussa rauhallisesti ja kevyesti 30-60sek / kohta