Viikon Wodit

Maanantai

WOD

EMOM 20:

Rx
Min. 1 | 1 legless rope
Min. 2 | Max sandbag carry
Min. 3 | Max AbMat sit-ups
Min. 4 | Rest
*Rope without jump

 

Scaled 1
Min. 1 | 1 rope climb
Min. 2 | Max sandbag carry
Min. 3 | Max AbMat sit-ups
Min. 4 | Rest

 

Scaled 2
Min. 1 | 2 lay to up
Min. 2 | Max kb on shoulder carry
Min. 3 | Max feet anchored sit-ups
Min. 4 | Rest

Tiistai

WOD

//Partner workout

E3MOM for 24min

Rx
1000m Bike
Max handstandwalk

 

Scaled 1
900m Bike
Max spotted handstandwalk

Scaled 2
800m Bike
Weelbarrow walk or corner passes on box

*share the work with a partner as wanted, but both have to ride the bike each round.

 

BASIC-WOD

 

E3MOM for 18min
800m Bike
Weelbarrow walk or corner passes on box

*share the work with a partner as wanted, but both have to ride the bike each round.

 

ENDURANCE

Rx 

5 rounds for reps

Min. 1 | Medball cleans
Min. 2 | Box step-ups medball on shoulder
Min. 3 | db hang clean & jerks
Min. 4 | Ski
Min. 5 | Burpee to target
Min. 6 | Rest

 

Scaled 

4 rounds for reps
40sek of 60sek  | Medball cleans
40sek of 60sek | Box step ups medball on shoulder
40sek of 60sek | db hang clean & jerks
40sek of 60sek | Ski
40sek of 60sek | Burpee to target
Min. 6 | Rest

Keskiviikko

WOD

Post-workout strength
On a 10:00 clock:
Build to a heavy clean and jerk

 

Open 11.3
AMRAP 5:

Rx
1 squat clean (47/75 kg)
1 shoulder-to-overhead

Scaled 1
1 squat clean (35/52,5kg)
1 shoulder-to-overhead

Scaled 2
1 squat clean (15/20 kg)
1 shoulder-to-overhead

Torstai

WOD

 

4 sets for max reps:
On a 3:00 clock:

Rx
4 sets for max reps:
On a 3:00 clock:
400/500-m row
Max double-DB box step-overs (15/22.5 kg) (50/50 cm)
– Rest 3:00 between sets.

 

Scaled 1
4 sets for max reps:
On a 3:00 clock:
400/500-m row
Max double-DB box step-overs (10/15 kg) (50/50 cm)
– Rest 3:00 between sets.

 

Scaled 2
4 sets for max reps:
On a 3:00 clock:
250/350-m row
Max box step-overs (30/50 cm)
– Rest 3:00 between sets.

 

Post workout accessory:
3sets:

Rx
Hangin tuck + single leg extensions
6 reps (total) with 3sek hold on each rep

 

Scaled
Hangin tuck + single leg extensions
4reps (total) with 2sek hold on each rep

 

 

PAINONNOSTO
Painonnoston tekniikkaharjoittelua

GYMNASTIC
Kipping skills

Perjantai

WOD

Pre-workout strength
5 sets:
1 snatch deadlift with a pause at mid-thigh
1 snatch pull
1 hang snatch
– Build to a heavy set of the complex.

Rx

For time:
100 double-unders
10 snatches (30 /42,5 kg)
80 double-unders
8 snatches (35/52,5 kg)
60 double-unders
6 snatches (40/60 kg)
40 double-unders
4 snatches (42,5/65 kg)
20 double-unders
2 snatches (47,5/70 kg)

 

Scaled 1

For time:
50 double-unders
10 snatches (20 /30 kg)
40 double-unders
8 snatches (25/35 kg)
30 double-unders
6 snatches (27,5/40 kg)
20 double-unders
4 snatches (30/42,5 kg)
10 double-unders
2 snatches (32,5/47,5 kg)

 

Scaled 2

For time:
50 single-unders
10 snatches (15/20 kg)
50 single-unders
8 snatches (15/20 kg)
50 single-unders
6 snatches (15/20 kg)
50 single-unders
4 snatches (15/20 kg)
50 single-unders
2 snatches (15/20 kg)

 

 

*Cap 15min

*Loading of the final barbell should be no heavier than 80% of your 1-rep max.

Lauantai

WOD

Rx
10 rounds for time:
10m 2db on shoulder walking lunge (24/32)
3 ring muscle-ups

 

Scaled 1
10 rounds for time:
10m 2db on shoulder walking lunge (16/24)
1 muscle-up or 3 false grip ring to chest pull-ups

 

Scaled 2
7 rounds for time:
10m 1db on shoulder walking lunge (8/12)
3 ring rows
3 knees down push-up

*Cap 20min

Sunnuntai

Omatoimiperuskunto

*20min pk ergo

*20min (4x)
1min Kasakka kyykky
1min Boksin ylityksiä (korkea boksi)
1min Hyppynaru
1min Shoulder taps
1min Sit-up

 *20min pk ergo