Viikon Wodit

Maanantai

WOD

Rx **tuo oma reppu
3 rounds for time:
20 DB box step-ups (15/22.5 kg) (50/50 cm)
400-m run
– Use two dumbbells.
– Wear a ruck (7,5/10kg).

 

Scaled 1 **tuo oma reppu
3 rounds for time:
20 DB box step-ups (10/15 kg) (50/50 cm)
400-m run
– Use two dumbbells.
– Wear a ruck (5/7,5kg).

 

Scaled 2
3 rounds for time:
20 box step-ups, unloaded (30/50)
200m run

*Cap 13min

 

Post-workout accessory

Rx
3 sets:
10 DB Bulgarian split squats, right
10 DB Bulgarian split squats, left
10 strict toes-to-bars

– Rest as needed to maintain quality movement.

 

Scaled

3 sets:
8 Bulgarian split squats, right
8 Bulgarian split squats, left
8 strict knee raises

– Rest as needed to maintain quality movement.

 


Hyrox – Completion

5 rounds for time:

Run 400m
25 Ring row
25 Kb Russian swings (16/24)
25 Air squats

*Rest 1min between rounds
*Cap 35min

Tiistai

WOD

Every 5min for 20min

Rx
50m sledge push (120/160kg)
2 sandbag cleans
50m sandbag carry
100m sprint


Scaled 1
50m sledge push (90/120kg)
2 sandbag cleans
50m sandbag carry
100m sprint


Scaled 2
50m sledge push (50/80
50m sandbag carry
100m sprint

 

*Sandbag carry anyhow
*Pic heavy sandbag, but that you can carry unbroken each round.

 

Hyrox – Completion

4 rounds for  reps:

  1. Cal Row
  2. Kb Sdhp (24/32)
  3. Wallballs / weighted  lunge walk
  4. Burpee broad jump
  5. Cal Ski

 

*2min rest between rounds.
*Result is reps at each movement.

 

1 & 3 round: wallballs
2 & 4 round: weighted lunge walk

Keskiviikko

WOD

Pre workout strength
Shoulder press
3-3-1-1-1

“2min

 

Rx
50-40-30-20-10 reps for time:
Double-unders
Sit-ups
– Perform 5 shoulder presses after each round (80% of best 1-rep set).

 

Scaled 1
For time:
25-20-15-10-5
Double-unders or attempts
50-40-30-20-10
Sit-ups
– Perform 5 shoulder presses after each round (80% of best 1-rep set).

 

Scaled 2

For time:
60-50-40-30-20
Single-unders
15-12-9-6-3
Feet anchored sit-ups
– Perform 5 shoulder presses after each round (moderate load)

 

*Cap 12min

Torstai

WOD

AMRAP 18

Rx
8 kb snatch (24/32kg)
10 box jumps (60/75 cm)
12 hand-release push-ups
24cal bike

 

Scaled 1
6 kb snatch (16/24kg)
8  box jumps (60/75 cm)
10 push-ups
24 cal bike

 

Scaled 2
8 kb snatch (12/16kg)
10 box jumps (30/50 cm)
8 Push-ups from knees
16cal bike

*You don`t have to alternate hang snatches


Hyrox – Engine
Nice and sweathy engine work out that includes running.

Perjantai

WOD

//Heavy Day

Rx & scaled 1

For 1rep max
Power clean
3-3-2-2-1-1-1-1
*Build to max

“3min

Scaled 2

For load:
Hang power clean
3-3-3-3-3-3-3-3
*Buil to heavy

“3min

Hyrox – Engine

Easy engine workout
Row & Ski technique drills and easy pace work.
Include some easy running.

 

Lauantai

WOD

Rx
For time with a partner:

8 total rounds:
500-m row
– Partners alternate efforts.

Once the 8 rounds are complete, perform:
100 back squats (47/70 kg)
– One person works at a time.

 

Scaled 1

For time with a partner:

8 total rounds:
500-m row
– Partners alternate efforts.

Once the 8 rounds are complete, perform:
100 back squats (34/52 kg)
– One person works at a time.

 

Scaled 2

For time with a partner:

8 total rounds:
300-m row
– Partners alternate efforts.

Once the 8 rounds are complete, perform:
50 back squats (15/20 kg)
– One person works at a time.

 

*Cap 25min

*Moderate back squat load; 15-20 reps unbroken to start.

 

Hyrox- Power

Hyrox strengthwork with sledge and kettlebells.
No running.

Sunnuntai

Omatoimiperuskuntoilu

1km jog / power walk
1,5km  easy row
3km bike
1,5km easy row
1km jog / power walk

20min stretching

Ajankohtaista