Viikon Wodit

Maanantai

WOD

5rounds for reps
2:30 work / 3:00 rest

Rx
3 rope climbs (4.6/4.6 m)
Max set of bench presses
– Bench press load is bodyweight.

 

Scaled 1
2 rope climbs (3.6/3.6 m)
Max set of bench presses
– Bench press load is 75% of bodyweight.

 

Scaled 2
3 pull-to-stands
12 bench presses (20/30 kg)

 

Hyrox – engine

9x 3min rounds

Round 1:
20 Sb lunge steps
12/15Cal Bike

Round 2
10 Hollow rocks
10 Tuck ups
12/15cal ski

Round 3:
10 push-ups
10 Db snatch
12/15cal row


*Scaling 9/12cal ergo

Tiistai

WOD

//Heavy day

Front squat
3-3-3-3-3

“3,5min
*all sets between 77-83% of 1rep max.

 

Hyrox – completion

“fight gone bad”

3 rounds for reps:
1:00 wall-ball shots (6/9 kg)
1:00 sumo deadlift high pulls (25/35 kg)
1:00 box jumps (50/50 cm)
1:00 push presses (25/35 kg)
1:00 row for calories

*Rest 1:00 between rounds.

Keskiviikko

WOD

Rx

For time:
21 box jumps (60/75 cm)
2000m bike
21 hang power cleans (42,5/60 kg)
15 box jumps
2000m bike
15 hang power cleans (47,5/70 kg)
9 box jumps
2000m bike
9 hang power cleans (55/85 kg)

 

Scaled 1

For time:
21 box jumps (50/60 cm)
1600m bike
21 hang power cleans (30/42,5 kg)
15 box jumps
1600m bike
15 hang power cleans (35/52,5 kg)
9 box jumps
1600m bike
9 hang power cleans (42,5/60 kg)

 

Scaled 2

For time:
21 box jumps (30/30 cm)
1400m bike
21 hang power cleans (15/20 kg)
15 box jumps
1400m bike
15 hang power cleans (20/25 kg)
9 box jumps
1400m bike
9 hang power cleans (25/30kg)

 

*Cap 23min
*Cleans at 3 sets or less

Painonnosto
Painnonnoston tekniikkatunti

Gymnastic
Bar muscle-up harkkaa

Torstai

WOD

Rx
On a 30:00 clock:
Max calories on choice of machine
– Every 20 calories, accumulate 1:00 side plank.
– Switch machines at 10:00 and 20:00 

Scaled 1
Same as Rx’d

Scaled 2
On a 30:00 clock:
Max calories on choice of machine
– Every 20 calories, accumulate :40 side plank. After plank rest for 1min.
– Switch machines at 10:00 and 20:00

Hyrox – power

Every 3min for 15min
20m heavy  sledge pull

Every 3min for 15min
20m heavy  sledge push

Every 3min for 15min
40m heavy  farmers carry

Perjantai

WOD

Pre workout
5sets of:
2 split jerk
1 overhead squat with 5 pause at the bottom

 

Rx

OTM x 6
3 Split jerks
3 Overhead squats

Scaled 1

OTM x 6
3 Push jerks
3 Overhead squats

 

Scaled 2

OTM x 6
3 Push press (15/20)
3 Overhead squats (15/20)

*all sets at same weight
*score: weight

 

Hyrox – engine

3 rounds for reps
40 on / 20 off

shuttle run
ring rows
bike
push press
shuttle run
russian twist (8/12)
bike
air squats

 

Accessory:
3 rounds:
:20 plank
:20 side plank
:20 side plank
10sek rest between each movement

Lauantai

WOD

Rx
3 rounds for time:
500m row
200m 1db suitcase carry (15/22,5 lb)
15 weighted GHD sit-ups (6/4kg)

Scaled 1
3 rounds for time:
400m row
200m suitcase carry (10/15 kg)
15 Strict leg raises

Scaled 2
3 rounds for time:
350m row
100m suitcase carry (8/12,5 kg)
15 Strict knee raises

 

*Cap 20min

Hyrox

2 rounds for time:
3 laps running circuit
400m row
3laps running circuit
40m burpee broad jump
3laps running circuit
40 wallballs (4/6)

*3min rest between rounds

 

Sunnuntai

Omatoimiperuskunto

2 rounds:

10min easy bike
5min:
3+3 windmill
3+3 cossack squat
3+3 worlds best stretch
*use time and work on your mobility

10min easy bike
5min:
10+10 steps banded side walk
10+10reps 1leg hip thrust
accumulate 1min ghd hip extension hold.
*use time and focus on glute activity.