Viikon Wodit

Maanantai

WOD

Pre-workout
Every 90sek for 3 rounds

odd: 3x tempo pull-up (1-5-5)
even: 3x tempo db bench press (5-5-1)

*if you cant do strict pull-ups, climb to top position or do ring rows.

 

Rx
15min amrap
1-2-3-4-5-6-7-8-9…
Strict chest to bar (supinated grip)
2db bench press (15/22,5)

 

Scaled 1
15min amrap
1-2-3-4-5-6-7-8-9…
Srict chin-up or banded chin-up
2 db bench press (12,5/17,5)

 

Scaled 2
15min amrap
1-2-3-4-5-6-7-8-9…
Low bar pull-up
2 db bench press (8/12,5)

 

*At each rep, go lower than chest line with dumbbellshandel at bottom of the bench press.
*Only strict movements
*Share the bench with partner

 

Hyrox – Engine

Ski  – Run – Row  (zone4)  intervals

Tiistai

WOD

//HEAVY DAY

Reverse lunges
20-18-16-14-12

“4min
*Barbell in back rack

 

Hyrox- power
Basic power and speed work.
(indoor practice, no running)

Keskiviikko

WOD

Rx
3 rounds for time:
22/30-cal Echo bike
30 KB snatches (24/32 kg)
30 toes to bars

 

Scaled 1:
3 rounds for time:
17/25cal any erg.
30 KB snatches (16/24 kg)
25 knees to chest

 

Scaled 2:
3 rounds for time:
12/15-cal any erg.
15 DB snatches (8/12.5 kg)
15 leg raises

*Cap 20min
*Kb snatches from hang

Torstai

Perinteisen juhannus-Kellyn kautta juhannusta viettämään 🙂

Huom! Erikoisaikataulu!
Wodit / Hyrox (sama sisältö) 75min
9.30
10.45
15.30
16.45
18.00

 

WOD

“Kelly”

Rx
5 rounds for time
400m run
30 box jump (60/50)
30 wallball (6/9)

Scaled 1:
5 rounds for time
400m run
30 box step up (60/50)
30 wallball (4/6)

 

Scaled 2:
4 rounds for time:
400m run
20 box step up (30/50)
20 wallball (4/2)

*40min cap

 

Hyrox – Complete

Same as WOD

Perjantai

Hyvää juhannusta! Ei ohjattuja harjoituksia.

Lauantai

Hyvää juhannusta! Ei ohjattuja harjoituksia.

Sunnuntai

Omatoimiperuskunto

(easy pace at zone 2)

2min bike
2min ski
2min row
2min jog/power walk

3min bike
3min ski
3min row
3min jog/power walk

4min bike
4min ski
4min row
4min jog/power walk

5min bike
5min ski
5min row
5min jog/power walk

*10min streching