Viikon Wodit

Maanantai

WOD

Kesäklassikko

40min amrap

Rx
Relay in teams of 3
12 double kb front squat (2×32/2×24)
30m sledge push (180/140)

 

Scaled 1
Relay in teams of 3
12 double kb front squat (2×24/2×16)
30m sledge push (140/110)

Scaled 2
Relay in teams of 3
12 kb squat (1×16/1×12)
30m sledge push (100/80)

Last done 10.6.- 23

 

Hyrox – Engine

Set 1
Row 3x 2min Zone 2 interall
1min rest between

Set 2
Ski 3x 2min zone 2 intervall
1min rest between

Set 3
Run 3x 2min zone 2 intervall
1min rest between

Tiistai

WOD

//HEAVY DAY

Rx & S1
Split or push jerk
3-3-3-3-3-3-3

“3min
“all sets between 76-82% of 1 rep max

 

Scaled 2
Push press
3-3-3-3-3-3-3

“3min

Hyrox – Power

OTMx5
7 rope rows
12 Goblet squat

*5min rest btw

OTMx5
7 Push-ups
12 2kb Deadlift

*5min rest btw

OTMx5
7 V-ups
12 Wallball

Keskiviikko

WOD

Rx
3 rounds for time:
30 toes-to-bars
20 alternating dumbbell rows in a plank (15/22,5)
24/30-cal Echo bike

Scaled 1
3 rounds for time:
20 toes-to-bars
14  alternating dumbbell rows in a plank (10/15)
18/24-cal C-2  bike

Scaled 2
3 rounds for time:
15 hanging knee raises
10  alternating dumbbell rows in a plank (6/10)
12/18-cal C-2  bike

 

Post-workout accessory

Accumulate:
Rx
3:00 Superman hold from box
– Advanced athletes can add load.

Scaled
3:00 Superman hold

Torstai

WOD

Pre-workout skill
Deficit strict handstand push-up progressions/strength assessment

Rx
For time:
Single-DB walking lunge (60m) (15/22.5 kg)
20 deficit strict handstand push-ups (5/10cm)
Single-DB walking lunge (45m)
15 deficit strict handstand push-ups
Single-DB walking lunge (30m)
10 deficit strict handstand push-ups
Single-DB walking lunge (15m)
5 deficit strict handstand push-ups

 

Scaled 1
For time:
Single-DB walking lunge (60m)
(10/15 kg)
15 strict handstand push-ups
Single-DB walking lunge (45m)
10 strict handstand push-ups
Single-DB walking lunge (30m)
5 strict handstand push-ups
Single-DB walking lunge (15 m)
5 strict handstand push-ups

Scaled 2
For time:
Walking lunge (60m)
20 pike push-ups
Walking lunge (45m)
15 pike push-ups
Walking lunge (30m)
10 pike push-ups
Walking lunge (15m)
5 pike push-ups

 

*cap 15min
*Hold the dumbbell however you want.

 

Hyrox –Power
Strength exercise, no runnign

 

Perjantai

WOD

Active recovery
8min on clock
300m Row
12 Ring kips

“1min rest

8min on clock
700m Bike
20sek L-hang

“1min rest

8min on clock
5 Shuttle runs
8 Cossack squat

“1min rest

8min on clock
300m Ski
4+4 Windmill

 

Hyrox – Engine

Running intervalls.

Lauantai

WOD

30min for quality with partner
400m jog (both)
20 Power snatch + overhead squats (ygig)

*use light weight on complex.

Hyrox- Completion

For time:
1000m ski
1000m run
50m sledge pull
1000m run
50m sledge push
1000m run
80m burpee broad jump

 

Scaled
For time:
700m ski
600m run
50m sledge pull
600m run
50m sledge push
600m run
50m burpee broad jump

*Cap 40min

Sunnuntai

Omatoimiperuskuntoilu

Active recovery:
Zone 2 / Pk

10min c-2 bike
5min of:
3+3 plate windmill
6 sumo squat with empty bar
10-15 kip

10min jog
5min of:
6 reverse snow angel
6 cossack squat (with empty bar)
10-15 ring kip

10min row
5min of:
6 box step overs (use hi box)
6 overhead squat (empty bar or stick)
25 band pull apart

15min of streching