Viikon Wodit

Maanantai

WOD

Metcon

5x 2:00 rounds

10 Deadlift (85/57,5kg)
Max reps shuttle run (10+10m)

*Rest 2min between rounds.

*Scaling, weight that allows you to do deadlifts  in 15-45sek and 2 or less sets.

 

BASIC-WOD

Metcon

5x 2:00 rounds

14 KB Swing
Max reps shuttle run (7+7m)

 

*Rest 2min between rounds.

 

Endurance

For time with partner:
You go, I go.

600/500m Row
800/650m Row
1000/800m Row
1200/1000m Row

Tiistai

WOD

Heavy day

For total load:
Back Squat
7×3

“3min

BASIC-WOD

Heavy day

For total load:
Back Squat
7×5

“3min

 

PAINONNOSTO
Tempaus tekniikkaa

Keskiviikko

WOD

“ANDI”

For time:

Rx
100 Hang power snatch
100 Push press
100 Sumo deadlift high pull
100 Front Squat

*30/20kg
*Cap 25min

 

Scaled 1
70 Hang power snatch
70 Push press
70 Sumo deadlift high pull
70 Front Squat

*20/15kg
*Cap 25min

 

Scaled 2
50 Hang power snatch
50 Push press
50 Sumo deadlift high pull
50 Front Squat

*15/10kg
*Cap 25min

 

BASIC-WOD

 

“Scaled ANDI”

 

For time:

70 Hang power snatch
70 Push press
70 Sumo deadlift high pull

70 Front Squat

 

*20/15kg
*Cap 25min

GYMNASTIC

Bar muscle-up practice

 

ENDURANCE

Ma tai To endu

Torstai

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

 

RECOVERY-WOD

15min active overallmobility

45min hips mobility

 

PAINONNOSTO

Rinnalleveto ja työntö tekniikkaa

 

ENDURANCE

Sallitut syke-alueet pk ja vk1 (sininen / vihreä)

40min work

800m run
20 Box step-up
20 1leg V-up
20 Air squat
20 Sit-up

Perjantai

WOD

Metcon
For time:

8 Bar muscle-up
20 Toes to bar
20 Suitcase reverse lunge steps

6 Bar muscle-up
15 Toes to bar
20 Suitcase reverse lunge steps

4 Bar muscle-up
10 Toes to bar
20 Suitcase reverse lunge steps

2 Bar muscle-up
5 Toes to bar
20 Suitcase reverse lunge steps

*1x 22,5/15kg
*Cap: 12min



Accessory work:

4 Legless rope climbs

* 1-2min rest or as needed between climbs.

 

BASIC-WOD

Metcon
For time

6 Jumping bar muscle-up
20 Knee raises
16 Reverse lunge steps

5 Jumping bar  muscle-up
15 Knee raises
16 Reverse lunge steps

4 Jumping bar  muscle-up
10 Knee raises
16 Reverse lunge steps

3 Jumping bar  muscle-up
5 Knee raises
16 Reverse lunge steps

*Cap: 12min


Accessory work:

4 rope climbs feet on a box or 12 1-ring rong rows

* 1-2min rest or as needed between climbs.

Lauantai

WOD

Metcon

(open 15.4)

8min Amrap

3 HSPU
3 Clean
6 HSPU
3 Clean
9 HSPU
3 Clean
12 HSPU
6 Clean
15 HSPU
6 Clean
18 HSPU
6 Clean
…..

*Add 3 rep to hspu every round
*Add 3 rep to clean every third round

Rx 85 / 55kg

 

Accessory work:

Every 2min for 5min
15m handstandwalk

or

10min of handstand / handstandwalk practice

Sunnuntai

Omatoimiperuskunto

Sinisellä sykealueella

15min hölkkä / reipaskävely
15min soutu
15min fillari
15min hiihto

15-30min venyttely