Viikon Wodit

Maanantai

WOD

Post workout:

100+100m Db overhead carry.
Use dumbbell that you will use in work out

 

Metcon:

Rx

21-15-9
Pull-up
Db clean & jerk (left arm)
Db clean & jerk (right arm)

*Rx 22,5/15kg
*Target time under 8min

 

Scaled 1

21-15-9
Jumping pull-up
Db clean & jerk (left arm)
Db clean & jerk (right arm)

*15/10kg

 

Scaled 2

15-12-9
Ring row
Db clean & jerk (left arm)
Db clean & jerk (right arm)

15/10kg

 

BASIC- WOD

 

Post workout:

100+100m Db overhead carry.
Use dumbbell that you will use in work out. 

 

Metcon:

15-12-9
Ring row
Db clean & jerk (left arm)
Db clean & jerk (right arm)

*15/10kg


Tiistai

WOD

Metcon:

Every 7min for 21min

400m run
25 Wallball
15 Burpee to target

*Result =  slowest round

 

Scaled

Every 7min for 21min

400m run
16 Wallball
8 Burpee to target

*Scale weight of the ball and wallball and burpee reps that allows you to go under 5min and more likely near 4min each round.

 

BASIC- WOD

 

Metcon:

Every 7min for 21min

400m run
16 Wallball
8 Burpee to target

 

*Scale weight of the ball and wallball and burpee reps that allows you to go under 5min and more likely near 4min each round.



Keskiviikko

WOD

Strength

Deadlift
5-4-3-2-1

“3min

 

Metcon:

For time:

10 Double under
1 Power clean

20 Double under
2 Power clean

30 Double under
3 Power clean

40 Double under
4 Power clean

50 Double under
5 Power clean

*Rx 82,5/57,5
*Target time under 5min

 

Scaled:

30sek Double under attempts
1 Power clean

30sek Double under attempts
2 Power clean

30sek Double under attempts
3 Power clean

30sek Double under attempts
4 Power clean

30sek Double under attempts
5 Power clean

 

Rx 60/42,5
*Target time under 5min

 

BASIC- WOD

Strength

Deadlift
5-5-5-5-5

“3min

Metcon

For time:

15 Single under
1 Power clean

30 Single under
2 Power clean

45 Single under
3 power clean

60 Single under
4 Power clean

75 Single  under
5 Power clean

 

*Target time under 6min



PAINONNOSTO

Tempaus harkkaa

 

GYMNASTICS

Kipping pull-up hommeleita

 

ENDURANCE

6 rounds

500m bike
16 box over jump
200m run

*Rest 1min between rounds

*Find pace that allows you to keep moving without any break during round.



Torstai

9.30 Recovery-Wod
16.00 Rästi-Wod (Ma/Ti)
17.00 Recovery-Wod
18.15 Endurance
19.15 Recovery-Wod

Recovery-Wod

Part 1:

20x 40on / 20off

  1. Work on hang and kipping
  2. Toes over knees lunges
  3. Plate circles
  4. Go unders
  5. Rerverse snow angel

 

Part 2:

Stretching and rolling

 

 

ENDURANCE

Partner workout

3 Rounds for time:

1000/800m Row
50 Burpee
50 Box jump (60/50)
800m Run (together) 

*Cap 45min



Perjantai

WOD

Strength

Back Squat
3-3-2-2-1-1

*3min
*every rep with 3sek eccentric and 3sek pause at the bottom

 

Accesory:

3x
10+10 Single leg kb deadlift
10-20 1-leg Glute bridge

 

BASIC- WOD

 

Strength

Back Squat
3-3-3-3-3-3

*3min
*every rep with 3sek eccentric and 3sek pause at the bottom

 

Accesory:

3x
6+6 Single leg kb deadlift
2x 10sek  Glute bridge hold (2leg)



Lauantai

SUPER-WOD (90min)

Partner workout

60min amrap

40 Partner sit-up (one medball)
40 Sumo Deadlift high pulls (35/25)
40m overhead lunge (1×22,5/15)
4 Rope climb

*At 0:00 mark both run for 3km
*At 30:00 mark perform 120 burpees as a team (not simultaneous reps)



Sunnuntai

Omatoimiperuskunto

Sillai että tulee hiki

2km hölköttely
5km fillarointi
3km soutu
2km hiihto

20min iisiä  venyttelyä, rullailua, pallottelua.
Hyvä aika 20-40sek / veny / rullaus