Viikon Wodit

Maanantai

WOD

//Heavy day

 

First:
Every 2min for 8min
1 Front squat with 3sek bottom
2 Front squat without stop

 

Then:
Front squat
3-3-3-3-3

“3,5min

Tiistai

WOD

Rx
7 rounds for time:
7 deadlifts (47,5/70 kg)
5 hang power cleans
3 bar muscle-ups

 

Scaled 1
5 rounds for time:
7 deadlifts (35/52,5 kg)
5 hang power cleans
1 bar muscle-up or 3 chest to bar pull-ups

 

Scaled 2
5 rounds for time:
7 deadlifts (20/30 kg)
5 hang power cleans
5 jumping chest-to-bar pull-ups

 

*Cap 13min

 

BASIC-WOD

 

5 rounds for time:
7 deadlifts (35/52,5 kg)
5 hang power cleans
5 Ring row

 

ENDURANCE

3 rounds for time:

1000m row / 2000m Bike
60 Box jump
30 No jump burpee

 *Cap 30min

Keskiviikko

WOD

Pre-workout strength:
Every 90sek for 5sets:
*3-5 chest to wall hspu
*1-5 strict hspu
*20sek handstand hold

 

Rx
2 rounds for time:
1000-m bike
12 handstandpush-up
500m row
12 handstandpush-up

 

Scaled 1
2 rounds for time:
1000-m bike
8 handstandpush-up from abmat
500m row
8 handstandpush-up from abmat

 

Scaled 2
2 rounds for time:
700-m bike
6 pike push-up or 8 2db shoulder press
350m row
6 pike push-up 8 2db shoulder press

*Cap 16min

Torstai

Rx

//Heavy day

For load

Every 2min for 6min
3 power clean + jerk

*2min rest

Every 2min for 6min
2x  power clean + jerk

*2min rest

Every 2min for 10min
1x  power clean + jerk

*You may do reps as drop and go with minimal rest between.

PAINONNOSTO
Painonnoston tekniikka harjoittelua

GYMNASTICS
Kipping + toes to bar

Perjantai

WOD

Rx
Every 1:30 for 6 rounds:
6 shuttle runs
Max wall-ball shots (6/9 kg) (2.7/3 m)

 

Scaled 1
Every 1:30 for 6 rounds:
6 shuttle runs
Max wall-ball shots (4/6 kg) (2.7/3 m)

 

Scaled 2
Every 2:00 for 6 rounds:
4 shuttle runs
Max wall-ball shots (4/6 kg) (2.3/2.7 m)

*Rest 1:00 between rounds.
*1 shuttle run is 7,5m out and back

 

Post-workout accessory
3 sets:
:20 Russian twists with medball
:30 rest
:20 hollow rocks
:30 rest
:20sek superman rocks
:30sek rest

Lauantai

WOD

Rx
AMRAP 9:
12 alternating hang DB snatches (15/22.5 kg)
5m 1DB overhead lunge walk, left
5m 1DB overhead lunge walk, right
12 lateral jumps over the fence

 

Scaled 1
AMRAP 9:
12 alternating hang DB snatches (12,5/17,5 kg)
5m 1DB overhead lunge walk, left
5m 1DB overhead lunge walk, right
12 lateral jumps over the DB

 

Scaled 2
AMRAP 9:
12 alternating hang DB snatches (8/12,5 kg)
5m 1DB on shoulder lunge walk, left
5m 1DB on shoulder lunge walk, right
12 lateral steps over the DB

Post-workout accessory
EMOM 6:
Min 1: Single-arm DB suitcase carry, right arm 30 m
Min 2: Single-arm DB suitcase carry, left arm 30m

Sunnuntai

Omatoimiperuskunto

Lihaksistolle kuormittava viikko takana joten tämä on syytä ottaa levon / palauttavan harjotuksen kannalta, että tankeissa olisi ensiviikolla taas virtaa.

Palauttava harjoitus
15min soutu
15min hiihto
15min pyörä
*Kaikki pk sykealueella (kellosta sininen)

20-30min venyttely / rullaillu
*Palauttavassa treenissä rentoja pidempiä venyjä 30-45sek / veny. Sama rullailussa rauhallisesti ja kevyesti 30-60sek / kohta