Viikon Wodit

Maanantai

Maanatain basic ja endu kesätauolla, wodi tekee kaikille hyvää.

WOD

Rx
7 rounds for time:
2 rope climbs (4.5m)
20 walking lunges
20 hollow rocks

Scaled 1
7 rounds for time:
2 rope climbs (3.5m)
16 walking lunges
16 hollow rocks

Scaled 2
6 rounds for time:
2 lay to up
10 reverse lunges
10 leg-tucked hollow rocks

 

*Cap 22min

Tiistai

WOD

AMRAP 9

Rx

3 thrusters (75/50 kg)
3 ring muscle-ups
3 lateral burpees over the bar

 

Scaled 1
3 thrusters (52,5/35 kg)
1 ring muscle-up OR 3 ring mu prog.
3 lateral burpees over the bar

 

Scaled 2
3 thrusters (30/20 kg)
3 ring rows
3 lateral burpee bar step-overs

*aim to 6-11 rounds

 

BASIC-WOD

AMRAP 9
3 thrusters (35//25 kg)
3 ring rows
3 lateral burpee bar step-overs

*aim to 6-11 rounds

PAINONNOSTO
Tempaus tekniikkaa

Keskiviikko

WOD

Strength:
On a 10:00 clock:

1 power clean
1 hang power clean

– Build to a heavy set

 

Metcon:

Rx
8 rounds for time:
5 box jumps (75/60 cm)
3 power cleans (85/55 kg)


Scaled 1
8 rounds for time:
5 box jumps (60/50 cm)
3 power cleans (60/42,5 kg)

Scaled 2
8 rounds for time:
5 tuck jumps
3 power cleans (42,5/30 kg)

 

*Cap 12min

 

 

BASIC-WOD

Strength:
On a 10:00 clock:
1 power clean
1 hang power clean
– Build to a heavy set


Metcon:
8 rounds for time:
5 box jumps (60/50 cm)
3 power cleans (50/37,5 kg)

 

GYMNASTIC
Handstandwalk practice

ENDURANCE
Ei endua tänään (poikkeuksellisesti peruskussi)

Torstai

Rästillä  ma/ke

 

RECOVERY-WOD

Active 20min
Mobility 40min
Overall mobility

 

 

ENDURANCE

Rx
2 sets for total time:
200-meter run
400-meter run
800-meter run
100-meter sprint
* Rest 1:00 between each distance.

 

Scaled
200m
300m
600m
100m
* Rest 1:00 between each distance.

*Cap 32:00.
*Don’t pace the distance just because you know what is next.
The longer the distance, the slower your pace.

Rx
– 200 meters in :45-1:15.
– 400 meters in 1:15-1:45.
– 800 meters in 3:00-4:00.
– 100 meters in :15-:30.


(400-m, 800-m, 1,600-m, 200-m C2 bike)

Perjantai

WOD

“Rx”
8 rounds for load and strength:
10m 2kb/db suitcase lunge walk
5 Strict toes to bar

“Scaled 1”
8 rounds for load and strength:
10m 2kb/db suitcase lunge walk
5 Toes to bar

 

“Scaled 2”
6 rounds for load and strength:
10m  2kb/db suitcase lunge walk
5 Lying toes to kb


Time window 18min
*Start lunge walk heavy, try the weights during warm-up.


Accessory:
4 sets of unbroken push-ups

Advanced: 20 reps / each set
Intermediate: 15 reps / each set
Beginner 10 reps / each set

*Rest 2min between sets

 

 

BASIC-WOD

8 rounds for load and strength:
10m 2kb/db suitcase lunge walk
5 Lying toes to kb

 

Time window 18min
*Start lunge walk heavy, try the weights during warm-up.

 

Accessory:

4 sets of unbroken push-ups
10 reps / each set

Rest 2min between sets

 

Lauantai

WOD

(Murph prep 4/5)

 

Rx
3 rounds for time:
800-m run
20 pull-ups
60 air squats

Scaled 1
3 rounds for time:
800-m run
15 pull-ups
45 air squats

Scaled 2
3 rounds for time:
400-m run
10 banded strict pull-ups
25 air squats

*Cap 24min
*Each run less than 4:30
*Pull-ups on less than 1:30 (max 4sets)
*Air squats in 2:00 or less

Sunnuntai

Omatoimiperuskunto

First:
30-40min easy ergo (any machine)

Then 4 rounds of:
30sek side plank /each side
30sek plank
30sek hang
*Rest as needed between sets.

Last:
10-20 x 1min stretching