Viikon Wodit

Maanantai

WOD

For time with partner

3 rounds of
12 synchro db snatch
12 synchro box jump over (75/60)
3 synchro wall walk

Then

3 rounds of
12 Synchro db squat
12 Synchro box jump over (60/50)
3 synchro wall walk

*Time cap 14min

DB: 22,5/17,5kg ja 15/12,5kg

 

BASIC-WOD

For time with partner

3 rounds of
10 synchro db snatch
10 synchro box jump over (60/50)
2 synchro wall walk

Then

3 rounds of
10 Synchro db squat
10 Synchro box jump over (60/50)
2 synchro wall walk

*Time cap 14min
DB: 17,5/15kg ja 12,5/10kg

 

ENDURANCE

Ergo:

With bike

 First 10min easy warm up

 Then 3x

 0:20 +4 resistans
1:40 +0
0:30 +4
1:30 +0
0:40 +4
1:20 +0
1:00 +4
1:00 +0

 *2min rest

 * Keep same rpm all 8min.
* rpm should be 75-90.

* You can choose what is your “0” number..

Tiistai

WOD

0 – 6min
For time as relay (*with partner)

21 cal row
15 thruster (35/25)
9 bar facing burpee

*Cap 6min

 

6 – 12min

Max combined total load

Athlete 1
1 rep max Snatch


Athlete 2
1 rep max Clean and jerk

 


BASIC-WOD

0 – 6min

For time as relay (*with partner)

18 cal row
12 thruster (30/20)
6 bar facing burpee

*Cap 6min

 

6 – 12min

Max combined total load

Clean + shoulder to overhead
*Clean and stoh any how

 

Painonnosto
Tempaus tekniikkaa

Keskiviikko

WOD

Partner metcon

5 rounds for time

60 Crossover (3x Single under)
9 – 15 – 21 – 27 – 33 Pullup
9 – 15 – 21 – 27 – 33 HSPU
9 – 15 – 21 – 27 – 33 Hang clean

Time cap: 10min

 

Painot:
50/35
60/42,5
70/50
80/57,5
90/65

Painot ja toistot:: 40-49
5-10-15-20-25

40/27,5
50/35
60/42,5
70/50
80/57,5

Painot ja toistot +50

5-10-15-20-25

40/27,5
50/32,5
57,5/37,5
65/45
72,5/52,5


Pull-up skaalaus = devils press
Hspu skaalaus = 4x push press
Crossover skaalaus = 3x single under

 

BASIC-WOD

 

Partner metcon

For time:

180 Single under
9 – 15 – 21 – 27 – 33 Ring row
9 – 15 – 21 – 27 – 33 Push-up
9 – 15 – 21 – 27 – 33 Hang clean

*Time cap: 10min

 

GYMNASTIC

Push-up and handstandpush-up practice

 

ENDURANCE

Maanantain tai torstain endu

Torstai

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

 

RECOVERY-WOD

Shoulder / overhead mobility
30min active mobility
30min rolling and stretching

 

 

PAINONNOSTO

Rinnalleveto ja työntö tekniikkaa

 

ENDURANCE

 30min of

1min  Row
1min Db snatch
1min Wallball
1min Sit-up
1min REST

 

*Result will be worst round for each movement.

Perjantai

WOD

For time with partner:


100 partner wallball
50 2-kb front rack box step over + medball oh hold
40 Burpee toes to bar + plank hold
30 Parin yli ali

Time cap 18min


Pallo: miehet 9kg / naiset 6kg
Boksin korkeus: kaikki 50cm
Kuulat: miehet 2x16kg/ naiset 2x12kg

 

BASIC-WOD

Partner metcon

For time:

80 Wallball
40 2-kb front rack box step over + medball oh hold
32 Burpee toes to bar + plank hold
24 Parin yli ali

Time cap 18min

*T2B skaalaus = 3 leg raise

 

Lauantai

WOD

Easy pace:

5 rounds:

5min ergo
3min handstandwalk / handstand practice

Sunnuntai

Omatoimiperuskunto

Rennon letkeästi:
10min hiihto
10min soutu
10min fillari

10min (rauhassa, hae liikkuvuuksia)
6 valakyykky (keppi tanko)
6 kasakkakyykky
6 Kippi tangossa
6 Kippi renkailla
6 KB windmill

5min hiihto
5min soutu
5min fillari