Viikon Wodit

Maanantai

WOD

//Bencmark

“Cindy”

Rx
AMRAP 20:
5 pull-ups
10 push-ups
15 air squats

Scaled 1
AMRAP 20:
3 pull-ups
6 push-ups
15 air squats

Scaled 2
AMRAP 20
3 ring row
6 lay to up
9 air squat

“Last done 9.5.-26

 

Hyrox – engine

Easy engine

For 45min at zone 2

At any order
1000m jog
2000m bike
1000m Row
1000m Ski

Tiistai

WOD

//Heavy day

Overhead squat
3-3-3

Front squat
3-3-3

Back Squat
3-3-3

“3min

“Add weight after each set if possible. There should be 3 waves and the last set of each wave should be kind of spicy.

 

Hyrox – power

 

Every 3min for 9min
7cal ski
21 2kb deadlift (24/32)
7cal ski

Every 3min for 9min
7cal row
21 Wallball (6/9)
7cal row

Every 3min for 9min
7cal ski
21 2kb deadlift (24/32)
7cal ski

Keskiviikko

*HUOM!
Keskiviikkona poikkeuksellisesti Hyrox tunnit klo 17.00 ja 18.00

WOD

Rx

AMRAP 10:
50 burpee pull-ups
75 KB swings (16/24 kg)
Max burpee pull-ups in the remaining time
– Pull-up bar is 6 inches above fingertips with arms extended overhead.

Scaled 1
AMRAP 10:
35 burpee pull-ups
50 KB swings (16/24 kg)
Max burpee pull-ups in the remaining time
– Pull-up bar is at the fingertips with arms extended overhead.

 

Scaled 2
AMRAP 10:
25 burpees
25 jumping pull-ups
50 KB swings (12/16kg)
Max burpee jumping pull-ups in the remaining time
– Pull-up bar is mid-forearm with arms extended overhead.

– Score is the number of burpee pull-ups completed at the end of the workout.

 

Post workout accessory:
4 rounds for quality and load
10 alternative rows from plank
:20sek support hold on rings
(scaled= support hold on box)

 

 

Hyrox – power

With  partner (ygig)

2min amrap
Sledge pull 5+5m

2 min rest

2min of
Sledge push (5+5m)

2 min rest

2min of
4+4 Reverse lunge steps (20/30)

Torstai

WOD

Part 1

0:00-7:00

Rx
21-15-9 reps for time of:
Clean and jerks (30/42,5 kg)
Echo bike calories
– Women perform 15-12-9 calories.

Scaled 1
15-12-9 reps for time of:
Clean and jerks (30/42,5 kg)
Bike calories
– Women perform 12-9-6 calories.

Scaled 2
15-10-5 reps for time of:
Clean and jerks (15/20 kg)
Bike calories
– Women perform 12-8-4 calories.

*Score of part 1: time
*Cap 7min

Part 2 to -20:00min

Build to a heavy 1rep power clean and jerk

*Score of part 2: best load

 

Hyrox – Engine

4 rounds of:
4min runinnig  at threshold (zone 4)
1min rest
2min active rest (easy jog…)

Perjantai

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