Viikon Wodit

Maanantai

WOD

//Partner workout

TaKa 26.1 & 26.2

 

Avoimet
0:00-10:00
Event 1
For time as relay

20 rounds
5 x shuttle run + burpee
10 Bar over jump
*(10 rounds each)

10:00-11:00 Rest

11:00-17:00
Event 2
For total load

12 x every 30sek
3 shoulder to overhead

*6 sets each
*Result best 5 sets from each

Masters +40

0:00-10:00
Event 1
For time as relay

16 rounds
5 x shuttle run + burpee
10 Bar over jump
*(8 rounds each)

10:00-11:00 Rest

11:00-17:00
Event 2
For total load

12 x every 30sek
3 shoulder to overhead

*6 sets each
*Result best 5 sets from each

 

Tiistai

WOD

//Partner workout

TaKa 26.3

Avoimet
For time

300 single under
30m synchro suitcase walking lunge (MM 24/16 – NN 16/12)
30 hspu (M:abmat,N:5cm+abmat)

200 crossover (600 single under)
40m synchro front rack walking lunge
40 hspu (M: tasanen, N: abmat)

100 double under (300 single under)
50m overhead walking lunge
25 wall walk

*Cap20min

*Kettellebells (MM 24/16 – NN 16/12)
*Hspu -> scaling -> 4 push press

 

Masters 40+

250 single under
30m synchro suitcase walking lunge (MM 16/12 – NN 12/8)
26 hspu (M: 5cm + abmat, N:6,5cm + abmat)

150 crossover (450 single under)
40m synchro front rack walking lunge
34 hspu (M:abmat,N:5cm+abmat)

60 double under (180 single under)
50m overhead walking lunge
20 wall walk

 

*Cap 20min
*Kettellebells (MM 16/12 – NN 12/8)
*Hspu -> scaling -> 4 push press

 

BASIC-WOD

//Partner workout

TaKa 26.3

Avoimet
For time

300 single under
20m synchro walking lunge
30 knees down push-up

200 single under
30m synchro suitcase walking lunge
40 2db push press

50 crossover (150 single under)
40m synchro on shouder walking
10 wall walk

 

*Cap20min
*Kettellebells (MM 24/16 – NN 16/12)
*Hspu -> scaling -> 4 push press

 

ENDURANCE

Every 6min for 30min

“Rx”
500m row
25 box jump
20 Wallballs

“Scaled 1”
400m row
18 box jump
15 Wallballs

 

“Scaled 2”
400m row
15 box step-up
10 Wallballs

Keskiviikko

WOD

//Partner workout

TaKa 26.4

For max reps
OTM x 10 (50/10) (*5 each)

Avoimet
7 toes to bar (21 leg lifts)
max reps deadlift (50/70kg)

Master 40+
5 toes to bar (15 leg lifts)
max reps deadlift (40/60kg)

 

Master 50+
5 toes to bar (15 leg lifts)
max reps deadlift (35/52,5kg)

Torstai

WOD

//Partner workout

TaKa 26.5

For time:
650/800m row (athlete A)
40 Thruster (15/20) (athlete A)
50 Pull-up/C2B (anyhow)
40 Thruster (15/20)  (athlete B)
650/800m row (athlete B)

*Cap 16min

 

Masters 40+

For time:
550/700m row (athlete A)
35 Thruster (15/20) (athlete A)
30/35/40 Pull-up (anyhow)
35 Thruster (15/20)  (athlete B)
550/700m row (athlete B)

 

Masters 50+
Same as m40 but 15/10kg barbell

PAINONNOSTO
Painonnoston tekniikkaharjoittelua

GYMNASTIC
Handstand skills

Perjantai

WOD

//Heavy day

E3MOM x 3
6 Ring dips
*Right after each set perform 5+5 one handed ring rows

E3MOM x 3
8-10  2db bench press
*Right after each set perform 5 strict pull-up / c2b

E3MOM x 3
10-12  2db shoulder press
*Right after each set perform 20sek handstandhold

Lauantai

WOD

“”//Heavy day””

E5MOM x 4
5+5 back squat
7 box jump (60/75)
9 Wallball (3m/3,5m)

*Use rack on back squats
*But the bar to rack and take 5-15sek rest between reps 5 and 6
*Do each round in 2min or less

Sunnuntai

Omatoimiperuskunto

Kuormittava viikko takana ja nyt pitäisi ottaa todella iisisti, jotta energia pankki ja keho palautuu ensiviikkoa varten.

Tässäpä ehdotus palauttavaan harjoitukseen:

10min soutu
10min hiihto
10min hölkkä (matolla)
10min fillari
*Kaikki ergot (pk, eli sininen sykealue, eli zone2)

Sitten kelloon 20-30min ja tämä aika rentoa venyttelyä 1-2min / veny hyvin kevyesti venytellen ja rentoutumiseen keskittyen (-> kun tulee raukea olo niin silloin hermosto on rentoutunut, mikä on tämän tavoite)