Viikon Wodit

Maanantai

WOD

Pre-workout in 8min
Accumulate:
50 alternating wall-facing handstand shoulder taps
Or…
Handstand walk 45m

For time:

120 double-unders
30 sit-ups
6 wall walks
100 double-unders
25 sit-ups
5 wall walks
80 double-unders
20 sit-ups
4 wall walks
60 double-unders
15 sit-ups
3 wall walks
40 double-unders
10 sit-ups
2 wall walks

*cap 15min

 

BASIC-WOD

Pre-workout
5sets of 10sek handstand hold

Options:
Pike handstand feet on box
Wallwalk position
Handstand on wall
(*same as last week, but shorter.)

 

For time:

120 single-unders
15 sit-ups
3 inch-worms + push-ups from the knees
100 single-unders
15 sit-ups
3 inch-worms + push-ups from the knees
80 single-unders
15 sit-ups
2 inch-worms + push-ups from the knees
60 single-unders
15 sit-ups
2 inch-worms + push-ups from the knees
40 single-unders
15 sit-ups
1 inch-worms + push-ups from the knees

*cap 15min

 

ENDURANCE

2 rounds of:

3min Ski
   2min Rest
3min Bike
   2min Rest
3min Row
   2min Rest
3min E-bike
2min Rest

 

*Keep heart rate just under the red zone.

Tiistai

WOD

Metcon

AMRAP 8:

5 hang power cleans (70/47,5 kg)
5 strict handstand push-ups

*Aim to 8-16 rounds

 

Post-workout
4 rounds:
2 Dumbbell overhead walking lunges (15 m)
– Rest 1:00 between rounds.

 

 

BASIC-WOD

 

Metcon

AMRAP 8:
5 hang power cleans (45/30kg)
5 handstand push-ups from box

*Aim to 8-16 rounds

 

Post-workout
4 rounds:
1 Dumbbell overhead walking lunges (6+6 m)
– Rest 1:00 between rounds.

 

PAINONNOSTO:

Rinnalleveto ja työntö

Keskiviikko

WOD

Strength:

Every 4min for 28min

0:00
6 Deadlift

2:00
8 Ring row

 

*Aim to hit big total kg, do not concentrate 1 round max.
*Advanced should work on false grip on ring row

 

BASIC-WOD

Every 4min for 24min

0:00
6 Sumo deadlift

2:00
8 Ring row

 

GYMNASTICS

Ring skills

 

ENDURANCE

Ma / To endu

Torstai

9.30 Recovery-Wod

16.00 Rästi-wod (ma/ke)
17.00 Recovery-Wod
17.00 Painnonnosto
18.15 Endurance
19.15 Recovery-Wod

 

RECOVERY-WOD

60min of stretching

 

PAINONNOSTO
Tempautteluja

 

ENDURANCE

30min amrap

30cal ergo
60 Double under

Perjantai

WOD

 

Partner metcon

For time:

30 Toes to bar
5km Bike
30 Toes to bar
5km Bike
30 Toes to bar

*Cap 30min
*other one work another rest, chance in any point.

 

 

BASIC-WOD

Partner metcon

For time:

30 Feet above the chest
4km Bike
30 Feet above the chest
4km Bike
30 Feet above the chest

*Cap 30min
*other one work another rest, chance in any point.

 

Lauantai

WOD

Post workout

Every 2min for 10min
2 Squat clean (build up)

 

Metcon:

For time:

21 front squats (82,5/55 kg)
200-m double-DB farmers carry (22,5/15kg)
15 front squats
150-m double-DB farmers carry
9 front squats
100-m double-DB farmers carry

*Target time: under 10min

 

Squats 2sets or less
Carries 2sets or less

Sunnuntai

Omatoimiperuskunto

Easy pace

3-5 Rounds

10min ergo

5min
10 Lunge steps
5 Push-up
10 Sit-up