Viikon Wodit
Maanantai
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WOD
Pre-workout in 8min
Accumulate:
50 alternating wall-facing handstand shoulder taps
Or…
Handstand walk 45mFor time:
120 double-unders
30 sit-ups
6 wall walks
100 double-unders
25 sit-ups
5 wall walks
80 double-unders
20 sit-ups
4 wall walks
60 double-unders
15 sit-ups
3 wall walks
40 double-unders
10 sit-ups
2 wall walks*cap 15min
BASIC-WOD
Pre-workout
5sets of 10sek handstand holdOptions:
Pike handstand feet on box
Wallwalk position
Handstand on wall
(*same as last week, but shorter.)For time:
120 single-unders
15 sit-ups
3 inch-worms + push-ups from the knees
100 single-unders
15 sit-ups
3 inch-worms + push-ups from the knees
80 single-unders
15 sit-ups
2 inch-worms + push-ups from the knees
60 single-unders
15 sit-ups
2 inch-worms + push-ups from the knees
40 single-unders
15 sit-ups
1 inch-worms + push-ups from the knees*cap 15min
ENDURANCE
2 rounds of:
3min Ski
2min Rest
3min Bike
2min Rest
3min Row
2min Rest
3min E-bike
2min Rest
*Keep heart rate just under the red zone.
Tiistai
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WOD
Metcon
AMRAP 8:
5 hang power cleans (70/47,5 kg)
5 strict handstand push-ups*Aim to 8-16 rounds
Post-workout
4 rounds:
2 Dumbbell overhead walking lunges (15 m)
– Rest 1:00 between rounds.
BASIC-WOD
MetconAMRAP 8:
5 hang power cleans (45/30kg)
5 handstand push-ups from box*Aim to 8-16 rounds
Post-workout
4 rounds:
1 Dumbbell overhead walking lunges (6+6 m)
– Rest 1:00 between rounds.PAINONNOSTO:
Rinnalleveto ja työntö
Keskiviikko
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WOD
Strength:
Every 4min for 28min
0:00
6 Deadlift2:00
8 Ring row*Aim to hit big total kg, do not concentrate 1 round max.
*Advanced should work on false grip on ring rowBASIC-WOD
Every 4min for 24min
0:00
6 Sumo deadlift2:00
8 Ring rowGYMNASTICS
Ring skills
ENDURANCE
Ma / To endu
Torstai
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9.30 Recovery-Wod
16.00 Rästi-wod (ma/ke)
17.00 Recovery-Wod
17.00 Painnonnosto
18.15 Endurance
19.15 Recovery-WodRECOVERY-WOD
60min of stretching
PAINONNOSTO
TempauttelujaENDURANCE
30min amrap
30cal ergo
60 Double under Perjantai
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WOD
Partner metcon
For time:
30 Toes to bar
5km Bike
30 Toes to bar
5km Bike
30 Toes to bar*Cap 30min
*other one work another rest, chance in any point.BASIC-WOD
Partner metcon
For time:
30 Feet above the chest
4km Bike
30 Feet above the chest
4km Bike
30 Feet above the chest*Cap 30min
*other one work another rest, chance in any point. Lauantai
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WOD
Post workout
Every 2min for 10min
2 Squat clean (build up)Metcon:
For time:
21 front squats (82,5/55 kg)
200-m double-DB farmers carry (22,5/15kg)
15 front squats
150-m double-DB farmers carry
9 front squats
100-m double-DB farmers carry*Target time: under 10min
Squats 2sets or less
Carries 2sets or less Sunnuntai
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Omatoimiperuskunto
Easy pace
3-5 Rounds
10min ergo
5min
10 Lunge steps
5 Push-up
10 Sit-up