Viikon Wodit

Maanantai

WOD

Metcon:

 

Every 5min for 30min

 

Row 500m

5 Deadlift

5 Strict handstand push-up

 

*Go heavy on deadlift

 

Basic wod

 

Every 3min for 30min

 

5 Sumo deadlift

5 2db strict press

 

Endurance:

35min for sweat

400m run / 800m row
Collect:
1min plank
1min L-hang
1min wallsit
1min handstand

Tiistai

WOD

Strength

 

Pull-up

3-3-2-1-1

“2,5min

 

Metcon:

6min amrap

5m handstandwalk

12 Pistol squat

 

Basic-Wod

 

Strength

Pull-up

3-3-3-3-3

“2,5min

 

Metcon:

6min amrap
14 Reverse lunge steps
8 Shoulder taps (feet on box)



Painonnosto

Rinnalleveto ja työntö hommeleita

Keskiviikko

WOD

For weight and lifting

 

OTM x 5

5 Clean & jerk (touch and go)

 

Rest 2min

 

OTM x 5

3 Clean & jerk (touch and go)

 

Rest 2min

 

OTM x 5

1 Clean & jerk

 

Basic-Wod

 

For weight and lifting

 

OTM x 5

5 Hang power clean & push press (touch and go)

 

Rest 2min

 

OTM x 5

3 Hang power clean & push press

 

Rest 2min

 

OTM x 5

1 Hang power clean & push press



Gymnastic

Handstand hommeleita

 

Endurance

Maanantain tai torstain endu

Torstai

9.30 Recovery-Wod
16.00 Rästi-Wod (Ma/Ti)
17.00 Recovery-Wod
18.15 Endurance
19.15 Recovery-Wod

*Torstain painonnosto jää kesätauolle

Recovery-Wod

Part 1

12min
5 Pass trough
3+3 Scale
3 Jefferson curl
3 Kb squat bottom
1 skin the cat

 

Part 2
Shoulder strength

 

Part 3
Hips mobility



Endurance

1000m Run

20 Pull-up

30 Push-up

40 Ait squat

 

1000m Run with 2 plates (2×2,5)

20 Pull-up

30 Push-up

40 Ait squat

 

1000m Run with kb (12/8)

20 Pull-up

30 Push-up

40 Ait squat

 

Cap 40min





Perjantai

WOD

0:00-8:00 (for time)

15-12-9-6

Wallball

Toes to bar

 

8:00-16:00

 

3 rounds of

16 Overhead squat (35/25)

36 Double under

 

16:00-22:00

12-9-6-3

Cal row

Rower over burpee

 

Basic-Wod

 

0:00-8:00 (for time)

12-9-6-3

Wallball

Knee raise

 

8:00-16:00

 

3 rounds of

16 Lunge steps

36 Single under

 

16:00-22:00

9-7-5-3

Cal row

Burpee



Lauantai

SUPER WODI
(1,5h)
Startit: 9.00 ja 10.30

 

Strength

Thruster

5-5-3-3-1-1

“3min

 

Metcon:

 

Run 400m

30 2db squat

Run 400m

30m db/kb overhead lunge

Run 400m

30 2db/kb push press

Run 400m

30 Db snatch / kb hang snatch

 

(22,5-24 / 15-16)



Sunnuntai

Omatoimiperuskunto

Run 10min
Bike 10min
Run 10min
Bike 10min

Practice gymnastic skills (kipping, hanstand, L-hang) for 10min

Stretch for 10-15min