Viikon Wodit

Maanantai

WOD

 

Rx

8 rounds for reps:
On a 1:00 clock:
200/300m sprint with c2 bike
Max clean and jerks (35/52,5 kg)
– Rest 3:00 between rounds.

 

Scaled 1

8 rounds for reps:
On a 1:00 clock:
200/300m sprint with c2 bike
Max clean and jerks (29/43 kg)

– Rest 3:00 between rounds.

 

Scaled 2

8 rounds for reps:
On a 4:00 clock:
150/200m sprint with c2 bike
Max hang clean and jerks (15/20 kg)

– Rest 3:00 between rounds.

Tiistai

WOD

Rx
For time:
40 wallwalk
400m run
400m walking lunges
400m run

 

Scaled 1
For time:
30 wallwalk
400m run
300m walking lunges
400m run

 

Scaled 2
For time:
100m bear crawl
400m run/walk
100m walking lunges
400m run/walk

*Cap 35min

 

 

BASIC-WOD

For time:
20 partial wallwalk
400m run/walk
200m walking lunges
400m run/walk

 

*Cap 35min

 

ENDURANCE

//Benchmark

2k Row

Keskiviikko

WOD

//Heavy day

Strength
Overhead squat
8-8-8-8

“3,5min

Then …

 

AMRAP 6:

Rx
40 overhead squats (25/35 kg)
30 deficit push-ups (5/10cm)

Scaled 1
40 overhead squats (20/30kg)
30 push-ups

Scaled 2
20 overhead squats (5/10 kg)
15 push-ups from the knees

Torstai

WOD

//Partner workout

Rx
For time with a partner:
100-cal echo or c2 bike
80 V-ups
6:00 accumulated pull-up bar hang
80 V-ups
100-cal air bike

 

Scaled 1
For time with a partner:
80-cal c2 bike
60 V-ups
4:00 accumulated pull-up bar hang
60 V-ups
80-cal c2 bike

Scaled 2
For time with a partner:
50-cal c2 bike
50 tuck-ups
3:00 accumulated foot-assisted pull-up bar hang
50 tuck-ups
50-cal c2 bike

*30:00 time cap.
*Share the work as desired.

 

PAINONNOSTO
Painnonnoston tekniikka harjoittelua

 

GYMNATICS
Ring muscle up work

 

Perjantai

WOD

Rx

For time:
100 double-unders
60 DB deadlifts (22.5/30kg)
100 double-unders
45 DB hang power cleans (22.5/30kg)
100 double-unders
30 DB push jerks (22.5/30kg)
– Use two dumbbells.

 

Scaled 1

For time:
70 double-unders
60 DB deadlifts (15/22.5 kg)
70 double-unders
45 DB hang power cleans (15/22.5 kg)
70 double-unders
30 DB push jerks (15/22.5 kg)
– Use two dumbbells.

 

Scaled 2

For time:
60 single-unders
30 DB deadlifts (8/12,5 kg)
60 single-unders
25 DB hang power cleans (8/12,5 kg)
60 single-unders
20 DB push jerks (8/12,5  kg)
– Use two dumbbells.


*Cap 18min

Lauantai

WOD

Rx

EMOM 15:
Min 1 | 15 toes-to-bars
Min 2 | :30 shuttle run
Min 3 | 20 barbell good mornings (25/35kg)

 

Scaled 1

EMOM 15:
Min 1 | 10 toes-to-bars
Min 2 | :30 shuttle run
Min 3 | 15 barbell good mornings  (17,5/25kg)

 

Scaled 2

EMOM 15:
Min 1 | 15 kipping knee raises
Min 2 | :30 shuttke run
Min 3 | 10 barbell good mornings (10/15kg)

Shuttle run 7,5m

Sunnuntai

Omatoimiperuskunto

katellaahan kelejä lähempänä.