Viikon Wodit

Maanantai

WOD

Rx
For time:
300 double-unders
– Every minute, starting at :00, perform 2 rope climbs (4.6/4.6 m).

Scaled 1
For time:
150 double-unders
– Every minute, starting at :00, perform 1 rope climb (3.6/3.6 m).

 

Scaled 2
For time:
300 single-unders
– Every minute, starting at :00, perform 2 pull-to-stands.

 

*Cap 10min
*Rope climbs in :30 or faster.
*30+ double-unders per minute pace to go Rx’d.
*Advanced athletes could scale up to legless rope climbs.

 

Post-workout core work

3 sets:
:30 side plank, right
20 Russian twist (kb 8/12kg)
:30 side plank, left
20 Hollow rocks

 

Hyrox – engine

Easy engine

5 rounds of:
5min easy bike
1min plank
1min wallsit
1min hang
2min easy row

Tiistai

WOD

4 rounds for reps:

Min. 1 | 3 deadlifts + 10m carry
Min. 2 | sandbag over bar lifts
Min. 3 | sledge drag

*1min rest after each work minute

 

Rx
farmers handels (50/70kg)
Sandbag (50/70kg)
Sledge (**/**kg)

 

Scaled 1
farmers handels (35/50kg)
Sandbag (35/50kg)
Sledge (**/**kg)

 

Scaled 2
farmers handels (25/40kg)
Sandbag (25/35kg)
Sledge (**/**kg)

 

Hyrox – engine

 

5 rounds for reps:
:40 work / :20 off

Burpee to target
Ski
wallball
Feet anchored sit-ups
2x Db push press

*2min rest between rounds

Keskiviikko

WOD

Rx
AMRAP 9:
3 handstand walk squares
9 toes-to-bars
– 1 handstand walk square is a 1,5 x1,5m

 

Scaled 1
AMRAP 9:
1 pike walk around a box
9 knees-to-chests

 

Scaled 2
AMRAP 9:
Bear crawl (7.5 m)
9 hanging knee raises

 

Post-workout CHAD prep
For time:
100 box step-ups (50cm)

 

Rx 15/22,5kg db on shoulder
Scaled 1 1015kg on shoulder
Scaled 2  no weight

Painonnosto
Painnonnoston tekniikkatunti

Gymnastic
Handstand / Handstand push-up

Torstai

WOD

Pre-workout strength

Power snatch:
5-3-1-1-1

*Build to heavier than workout loading.
*Drop and go sets

 

Rx

For time:
15 power snatches (42,5/60 kg)
15 DB thrusters (10/15 kg)
12 power snatches
15 DB thrusters
9 power snatches
15 DB thrusters
6 power snatches
15 DB thrusters
3 power snatches
15 DB thrusters
– Use two dumbbells.

Scaled 1
For time:
15 power snatches (30/42,5kg)
15 DB thrusters (8/12.5 kg)
12 power snatches
15 DB thrusters
9 power snatches
15 DB thrusters
6 power snatches
15 DB thrusters
3 power snatches
15 DB thrusters
– Use two dumbbells.

 

Scaled 2

For time:
10 hang power snatches (15/20 kg)
10 DB thrusters (6/8kg)
8 hang power snatches
10 DB thrusters
6 hang power snatches
10 DB thrusters
4 hang power snatches
10 DB thrusters
2 hang power snatches
10 DB thrusters
– Use two dumbbells.

 

Cap 15:00.
*Weightlifting stamina- and endurance-based couplet.
*Lighter thrusters; unbroken for most rounds.
*Moderate snatches; singles for most of the workout.

 

Hyrox – engine

Every 3min for 24min

Odd rounds:
18/21cal row
14m  Sandbag walking lunge

Even rounds:
15/18cal ski
20 2kb deadlift

Perjantai

WOD

Rx
3 rounds for time with a partner:
800/1,000-m row
50 burpees
50 box jumps (50/60 cm)
20 shuttle  run (20+20m)

– One partner works at a time; break up all movements as desired.

 

Scaled 1

3 rounds for time with a partner:
600/800-m row
40 burpees
40 box jumps (51/61 cm)
16 shuttle  run (20+20m)

 

– One partner works at a time; break up all movements as desired.

 

 

Scaled 2

3 rounds for time with a partner:
400/500-m row
30 burpees
30 box step-ups (30/51 cm)
10 shuttle  run (20+20m)

*45:00 time cap.

 

Hyrox – power

5 rounds for reps:
Min. 1 | 5 deadlifts + 10m carry
Min. 2 | shuttle runs (20+20m)
Min. 3 | sledge pull
*1min rest after each work minute

Lauantai

WOD

 

Rx

EMOM 18:
Min. 1 | 3 shoulder-to-overheads
Min. 2 | 15 GHD sit-ups
Min. 3 | 12/15 cals on any machine
– Score is the heaviest set of 3 shoulder-to-overheads.

 

Scaled 1

EMOM 18:
Min. 1 | 3 shoulder-to-overheads
Min. 2 | 12 GHD sit-ups to parallel
Min. 3 | 9/12 cals on any machine
– Score is the heaviest set of 3 shoulder-to-overheads.

 

Scaled 2

EMOM 18:
Min. 1 | 3 shoulder-to-overheads
Min. 2 | 10 AbMat sit-ups
Min. 3 | 7/9 cals on any machine
– Score is the heaviest set of 3 shoulder-to-overheads.

 

 

 

Hyrox – completion

 

Every 5min for 25min

1000m bike
25 wallballs
10m burpee broad jump

Sunnuntai

Omatoimiperuskunto

10min easy bike
5min easy row
5min easy ski
5min easy jog or powerwalk on treadmill
10min easy bike

Then put 15-25 1min rounds to clock and do mobility stuff…
1min / movement (strech or massage ball or foam roll…)