Viikon Wodit

Maanantai

WOD

//CrossFit Mikkeli 12 years

Rx
12 rounds for time:
11 cal row
10 Rower over burpees

Scaled 1
12 rounds for time:
9 cal at any machine
7 burpees to plate

Scaled 2
12 rounds for time:
6 calories
5 burpees
*20 second rest between rounds.


*Cap 24min

 

Hyrox – conditioning

 

4 rounds for reps:

1min of box step ups
1min of sit-ups
1min of kb sdhp
1min of slamball throws
1min of plank
1min rest

Tiistai

WOD

//Heavy day


Rx & Scaled 1

Every 5:00 x 5 sets:
5 push jerks
:30 rest
3 Shuttle runs (7,5m +7,5m)
– Score is heaviest load lifted and slowest run effort.

 

Scaled 2

Every 5:00 x 5 sets:
5 push press
:30 rest
2 Shuttle runs (7,5m +7,5m)
– Score is heaviest load lifted and slowest run effort.

 

Hyrox – conditioning

5 rounds of:
30sek on / 30sek off

  1. Wallball
  2. Ski cal
  3. Farmers carry
  4. Sledge push
  5. Row cal
  6. Burpee
  7. Rest

 

Keskiviikko

Rx

For time:
50 strict pull-ups
– Every 10 reps, complete 10 barbell front-rack walking lunges (55/82,5kg).

 

Scaled 1 –  Rx M55+

For time:
30 strict pull-ups
– Every 10 reps, complete 10 barbell front-rack walking lunges (35/52,5 kg).

 

Scaled 2

For time:
30 banded strict pull-ups or ring rows
– Every 10 reps, complete 10 barbell front-rack walking lunges (15/20 kg).

 

*Cap 12min

 

*This workout is a twist on a heavy day.

*Prioritize mechanics and consistency vs. fast-paced intensity; move at a good pace but rest adequately to allow for a sound effort throughout.

*Sets of 7+ pull-ups to start. A great goal is to maintain sets of 5, even if performing singles would be quicker.

*Heavy lunges; unbroken for at least the first 2 sets.


Painonnosto
Painnonnoston tekniikkatunti

Gymnastic
Kipping pull-up practice

Torstai

WOD

Rx

4 rounds for reps:
3:00 bike cals
2:00 DB Turkish get-ups (12.5/15 kg)
1:00 hollow rocks


Scaled 1

4 rounds for reps:
3:00 bike cals
2:00 DB Turkish get-ups (8/12.5 kg)
1:00 hollow rocks


Scaled 2

4 rounds for reps:
3:00 bike cals
2:00 *Partial turkish get-ups (6/8kg plate)
1:00 tuck hollow hold


*Partial turkis get up just from floor to stand.
*30+ calories on the bike each round.
*8+ Turkish get-ups each round; light-to-moderate weight and controlled pace.
*15+ hollow rocks each round.

Choose the intensity: push hard if feeling good or treat as a recovery session if needed.

 

Hyrox – engine

With partner

3 rounds for time
Row 1500m
100 medball lunge steps (6/9)
30 Burpees (ygig)

Perjantai

WOD


Pre-workout skill
2 sets:
5 squat therapy reps
– Perform each rep with a :03 lower, :03 pause at the bottom, and :03 ascent.

 

Strength:
Tempo front squat
3-3-3-3

(Tempo: 3-0-1)

*All sets 70-75% off 1rep max.
*This is a prep workout for next week’s 3-rep max test.

 

Rx

For total reps:

4 rounds:
:20 air squats
:10 rest
:20 echo bike cals
:10 rest

*4:00 rest

4 rounds:
:20 l-sit
:10 rest
:20 superman hold
:10 rest

 

Scaled

For total reps:

4 rounds:
:20 air squats
:10 rest
:20 bike cals
:10 rest


4:00 rest

 

4 rounds:
:20 knees bent l-sit
:10 rest
:20 superman hold
:10 rest

 

Hyrox – power

Every 3min for 12min
 2x10m sledge pull

Every 3min for 12min
4x 10m farmers carry


5min amrap
7 Push-up
10 Goblet  squat

Lauantai

WOD

Rx

2 rounds for time of:
25 deadlifts (55/85 kg)
20 deficit handstand push-ups (5/10cm)
25 deadlift
20 ring push-ups

*chest to floor in ring push-ups


Scaled 1

2 rounds for time of:
25 deadlifts (42,5/60 kg)
15 head elevated handstand push-ups
25 deadlift
15 ring push-ups

*chest to lowest part of the rings.

Scaled 2

2 rounds for time of:
20 deadlifts (30/40 kg)
10 2db shoulder press
20 deadlift
10 ring push-ups


*chest to lowest part of the rings.
*scale the angle of the straps.

 

*Cap 18min
*Deadlifts in 1:30 or less.
(unbroken or one tactical short break)
*Push ups in 3:00 or less. Small sets with planned rest to maintain consistency.

 

Hyrox – completion


For time with partner

1000m run or 2000m bike (both)
50m sledge push

400m run or 800m bike (both)
200m farmers carry

400m run or 800m bike (both)
80m burpee broad jump

400m run or 800m bike (both)
100 partner wallball

1000m run or 2000m bike (both)

*share the reps as wanted

Sunnuntai

Omatoimiperuskunto

3 rounds:
10min easy bike

5min of:
6 cossack squats
6 sumo squats
6 squat clinics
6 reverse snow angles

5min of:
1min of squat clinic on the wall
1min of worlds best stretch
1min of leg swings (5 to each direction at the time)
2min foam rolling

Ajankohtaista