Viikon Wodit

Maanantai

WOD

Strength:

5-5-5-5
Strict pull-up (myötäote)

*2min

 

Metcon

8x OTM

RX
3 Bar muscle-up
10 Hand release push-up

Scaled 1
3 Jumping bar muscle-up
7 Hand release push-up

Scaled 2
5 Jumping chest to bar
5 Hand release push-up from knees

BASIC-WOD

Strength:

3-3-3-3
Assisted pull-up or low bar pull-up

*2min

 

Metcon

OTM x8
5 Jumping chest to bar
5 Hand release push-up from knees

 

Endurance

2x

4min
12 Air Squat
9 Ring row

2min rest

4min
12 Lunge steps
7 Push-up

2min rest

4min
12 Plate ground to overhead (15/10)
5 pull-up

2min rest

*Aim to pace that allows you to move whole 4min without any breaks.

Tiistai

WOD

Metcon

For time:
15 Box jump (75/75)
20 Shuttle run
20 Box jump (60/60)
20 Shuttle run
25 Box jump (50/50)
20 Shuttle run

 

Challenge

Rx
8x 20sek on / 10sek off
L-hang

Scaled 1
8x 20sek off  / 10sek on
L-hang

 

Scaled 2
8x 20sek on  / 10sek off
Full grip hang

 

BASIC-WOD

Metcon:

For time:

15 Box jump  (50/50)
1000m Bike
20 Box step up (60/60)
1000m Bike
25 Box step up (50/50)
1000m Bike

 

Challenge

8x 10sek on  / 20sek off
Hang with knees raise

 

Painonnosto
Tempaus tekniikkaa

Keskiviikko

WOD

Strength / skill

6sets for load:
1 Snatch balance + 2 overhead squats

*2,5min

Metcon

“ANNIE”

Rx
50-40-30-20-10
Double under
Sit-up

Intermediate
30-25-20-15-10
Double under
Sit-up

 

Beginner
50-40-30-20-10
Single under

30-25-20-15-10
Feet anchored sit-up

*Cap 10min

BASIC-WOD

Strength / skill / mobility

5x 3 tempo goblet squat (3-3-3)
+
3 reps of overhead squat practice with stick or light barbell.

*2,5min

 

Metcon

“SCALED ANNIE”

50-40-30-20-10
Single under

30-25-20-15-10
Feet anchored sit-up

*Cap 10min

 

GYMNASTIC

Kipping hspu practice

 

ENDURANCE

Maanantain tai torstain endu

Torstai

9.30 Revovery-Wod
16.00 Rästi-Wod (ma / ke)
17.00 Revovery-Wod
17.00 Painonnosto
18.15 Endurance
19.15 Recovery-Wod

 

RECOVERY-WOD

20min mobility by movement

40min mobility work to squat depth and shoulder mobility

 

PAINONNOSTO

Rinnalleveto ja työntö tekniikkaa

 

ENDURANCE

(*tehty vuosi sitten, samoihin aikoihin)

30min amrap

50 Box jump
50 Vertical kb swing (24/16)
50 Kb Hang clean and jerk (24/16)
30 Db  Box over step (22,5/15 on shoulder)
30 Db Squat
30 Db Snatch

 

Perjantai

WOD

Strenght

Split or Push Jerk
3-3-2-2-2

“2min
*use 77,5-85% or your max

Metcon

Rx
For time:
40m Handstandwalk
40 Shoulder press (35/25kg)
2000/1600m Bike or 1000/800m Row

Intermediate
50 shoulder taps against the wall
40 Shoulder press (25/20kg)
2000/1600m Bike or 1000/800m Row

Beginner
10 Inchworm
40 2db shoulder press (8/6kg)
1500/1250m Bike or 750/600m Row

 

*Target time under 10min

 

BASIC-WOD

Strenght
Push press
3-3-3-3-3

“2min

 

Metcon:

For time:
50 shoulder taps from pike on box
40 Shoulder press (25/20kg)
2000/1600m Bike or 1000/800m Row

Lauantai

WOD

Squat clean practice

 

Strength

4-6 sets in 10min.
Build to heavy 1 squat clean

 

Metcon

3min amrap:
Max reps hang squat clean (72,5/50kg)

*Every time you break perform 9 Air squats

Sunnuntai

Omatoimiperuskunto

Easy pace
Muutaman rundin tätä pyöräyttää läpi: (45-90min)

Row 1000m
30 Air squats
30 Sit-up
30 Kb swings

Bike 2000m
20 Cossack squats
20 1-leg v-ups
20 Kb snatch

Ski 1000m
10 Overhead squat (empty bar or stick)
10 Toes to rings
10 Kb Turkis get up