Viikon Wodit

Maanantai

WOD

 

Pre-workout strength
Every 2:00 for 4 rounds:
1 power snatch + 2 overhead squats

 

Rx

Every 5:00 for 25:00:
300m run or 800/1000m Bike or 400/500m Row
15 overhead squats (30/42,5 kg)
– Rest the remainder of the 5:00.

 

Scaled 1

Every 5:00 for 25:00:
600/800m Bike or 300/400m Row
10 overhead squats (25/35 kg)
– Rest the remainder of the 5:00.

 

Scaled 2

Every 5:00 for 25:00:
500/650m Bike or 250/300m Row
6 overhead squats (15/20 kg)
– Rest the remainder of the 5:00.

 

*Hard push to complete work in 2:00-3:00 for 2:00-3:00 to rest between intervals.

Tiistai

WOD

//Heavy day

Build up:
OT2M for 8min
3 Deadlifts (as singles)

Rx & Scaled 1
For load:
Deadlift 1-1-1-1-1

“3min

Scaled 2
For load:
Deadlift 3-3-3-3-3

“3min

 

BASIC-WOD

 

//Heavy day

For load:
Sumo deadlift 3-3-3-3-3

“3min

ENDURANCE

4 rounds at threshold

1min Bike (stage 1)
1min Bike (stage 2)
1min Bike (stage 3)
1min Bike (stage 4)

*3min rest between rounds

Stage 1 = high gear / rpm >70
Stage 2 = high gear -2  / rpm >80
Stage 3 = high gear -4  / rpm >90
Stage 4 = high gear -6  / rpm >100

 

Keskiviikko

WOD

//Open 18.1

 

AMRAP 20:

Rx
8 toes-to-bars
10 single-DB hang clean and jerks (15/22.5 kg)
12/14-cal row

 

Scaled 1
8 hanging knee raises to chest level
10 single-DB hang clean and jerks (10/15 kg)
12/14-cal ergo

 

Scaled 2
8 hanging knee raises to waist level
10 single-DB hang clean and jerks (5/10 kg)
8/10-cal ergo

 

*Perform 5 clean and jerks with one arm, and then switch.

Torstai

WOD

Mikko T 50v kekkeritreeni!
Kuulemma makeaakin tarjolla.

 

For time:

Rx
50 Medball clean (6/9)
50 Inverted burpees
50 Kipping pull-up
50 Kb Russian swings (24/32)
50 Overhead lunge steps (6/9)

 

Scaled 1
40 Medball clean
30 Inverted burpees
30 Kipping pull-up (*banded)
40 Kb Russian swings (16/24)
40 Overhead lunge steps (6/4)

 

Scaled 2
30 Medball squat
30 Abmat sit ups
30 Ring row
30 Kb Russian swings (12/16)
30 Lunge steps

*Cap 15min

PAINONNOSTO
Painonnoston tekniikkaharjoittelua

GYMNASTIC
Butterfly kipping  practice

Perjantai

WOD

//Heavy day

Every 4min for 20min

0:00 on a clock perform
4+4 Back squats (5-15sek rest between reps 4and 5)

2:00 on a clock perform
6 Strict handstand push-up or 2db strict press

Lauantai

WOD

Rx
For time:
2-4-6-8-10
Bar muscle-ups
60-50-40-30-20
Double-unders

 

Scaled 1
2-3-4-5-6
Bar muscle-ups
30-25-20-15-10
Double-unders
(use band for muscle-ups if needed)

 

Scaled 2
2-3-4-5-6
Jumping bar muscle-up
40-30-20-10-10
Single-unders

 

 

Post workout challenge:

Max unbroken supinated grip chin over bar hold

then…

50 hollow rocks

Sunnuntai

Omatoimiperuskunto

Rennon letkeästi:
10min hiihto
10min soutu
10min fillari

10min (rauhassa, hae liikkuvuuksia)
6 valakyykky (keppi tanko)
6 kasakkakyykky
6 Kippi tangossa
6 Kippi renkailla
6 KB windmill

5min hiihto
5min soutu
5min fillari