Viikon Wodit

Maanantai

WOD

Rx
4 rounds for time:
15 ring dips
15 chest to bars
30m lunge walk (2×15/22,5)
400m run or 500m row

Scaled 1
4 rounds for time:
15 jumping  ring dips
15  pull-ups
20m lunge walk (2×10/15)
400m run or 500m row

 

Scaled 2
4 rounds for time:
10 feet assist ring dips
15 ring rows
15m lunge walk (1x 12,5/17,5)
200m run or 350m row

 

*Cap 28min

 

Hyrox – engine

Spicy engine workout with intervall running and bodyweight movement.

*Running can be scaled to biking.

Tiistai

WOD

Rx
On a 15:00 clock:
100 burpees
Max shuttle box jump-overs in the remaining time (50/60cm / 3m)
– Every minute, starting at 0:00, complete 4 shuttle box jump-overs.

– If you have a weight vest, use it.

 

Scaled 1
On a 15:00 clock:
80 burpees
Max shuttle box jump-overs in the remaining time (50/60cm / 3m)
– Every minute, starting at 0:00, complete 4 shuttle box jump-overs.

Scaled 2
On a 15:00 clock:
50 burpees
Max shuttle box step-overs in the remaining time (30/30cm /3m)
– Every minute, starting at 0:00, complete 2 shuttle box step-overs.

 

Hyrox – capacity builder

Wallball stamina and rowing power capacity builder workout 1.

Keskiviikko

WOD

//Heavy day + //Benchmark

Strength
5sets for load
3 touch and go clean & jerks
“3min

 

“Grace”

Rx
For time:
30 clean and jerks (43/61 kg)

Scaled 1
For time:
30 clean and jerks (30/42,4 kg)

 

Scaled 2
For time:
30 clean and jerks (20/30 kg)

*Cap 7min

Painonnosto
Painnonnoston tekniikkatunti

Gymnastic
Bar muscle-up practice

Torstai

WOD

Rx
AMRAP 20:
Handstand walk (9m)
250-m row
3 L-sit ring muscle-ups
250-m row

– L-sit muscle-up starts with straight legs out in front of the body at 90 degrees with the heels on the floor and arms at full extension overhead; the rep finishes when the arms are fully locked out with extension of the elbow.

 

Scaled 1

AMRAP 20:
1:30 handstand walk kick-up attempts
250m row (500m bike)
6 low-ring muscle-up transitions
250m row (500m bike)

 

Scaled 2

AMRAP 20:
Bear crawl (9m)
200m row (400m bike)
6 ring rows + 6 toe-assisted ring dips
200m row (400m bike)
:30 rest

Hyrox – power

Short bursts with decent recovery between sets.

Perjantai

WOD

// Heavy Day – olympic complex

Rx

7 sets for load:
1 hang power snatch
1 overhead squat
1 hang squat snatch
– Increase load each set.

Scaled 1

Same as Rx’d

Scaled 2

3 reps of the complex:
1 hang power snatch
1 overhead squat
1 hang power snatch
– Use an empty barbell.
– Hands must stay on the bar for all 3 reps.
– You do not get to retry if you fail.

Post workout challenge

3 reps of the complex:
1 hang power snatch
1 overhead squat
1 hang squat snatch
– Choose your own load.
– Hands must stay on the bar for all 3 reps.
– You do not get to retry if you fail.

 

Hyrox – engine

Easy engine workout

At zone 2

Shuttle “run” 2min
Ski 10min
Shuttle “run” 2min
Bike 10min
Shuttle “run” 2min
Row 10min
Shuttle “run” 2min
Echo-bike 10min
Shuttle “run 2min

*shuttle run without floor touch.

Lauantai

WOD

For total reps:

AMRAP 5:
Partner 1: Max DB deadlifts (22.5/32.5 kg)
Partner 2: Pull-up bar hang
– Only accumulate deadlifts when partner is hanging.
– Partners switch as needed.
– Use two dumbbells.

Rest 2:00

AMRAP 5:
Partner 1: Max toes-to-bars
Partner 2: DB farmers hold (22.5/32.5 kg)
– Only accumulate toes-to-bars when partner is holding.
– Partners switch as needed.
– Use two dumbbells.

Rest 1:00

AMRAP 5:
400-m DB farmers carry (22.5/32.5 kg)
Max-cal bike in the remaining time
– Partners share the work.
– Use two dumbbells.

Dumbbells
Rx 22.5/ 35kg
Scaled 1 15/22.5kg
Scaled 2 10/15kg

Movements:
Scaled 1 – 1 legged toes to bar
other wise same as Rx

Scaled 2 – Knee raises – Farmers carry 200m

 

Hyrox – completion
Long for time workout with running/skiing and  and sledge work

Sunnuntai

Omatoimiperuskunto

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