Viikon Wodit
Maanantai
-
WOD
Strict pull-up
3x 10
Kipping pull-up
3x max reps
“1min rest between
6min amrap
7 Push-up from plates
7 Plate transfer tuck up
Basic-Wod
Strict pull-up
3x 7
“2min
jumping pull-up
3x20sek max reps
“1,5min rest between
6min amrap
7 Push-up
14 Tuck up
Endurace:
Ergoilu
4min Pk – Row
4min Vk1 – Row
2min squat hold
2min rest
4min Pk – Ski
4min Vk1 – Ski
2min hang
2min rest
4min Pk – Row
4min Vk1 – Row
2min wallsit
2min rest
4min Pk – Bike
4min Vk1 – Bike
2min Plank
2min rest
Tiistai
-
WOD:
Tabata air squat
3min rest
Tabata double unders
3min rest
Tabata db snatch (22,5/15)
3min rest
Tabata Db lunge steps (22,5/15)
Tabata = 8x 20sek work / 10sek rest
Basic-Wod
Reverse-tabata air squat
3min rest
Reverse-tabata fence jump
3min rest
Reverse-tabata db hang snatch
3min rest
Reverse-tabata lunge steps
Reverse tabata = 8x 10sek work / 20sek rest
Painonnosto
Tempaus tekniikkaa + nostelua
Keskiviikko
-
WOD
Back Squat
5x 10
“3min
+ Speed practice
Basic-Wod
Front Squat
5x 7
“3min
+ Speed practice
Gymnastic
Teemana bar muscle up
+ Chällenge??
Torstai
-
9.30 Huolto
16.00 Rästi-Wod (ma/ti)
17.00. Huolto
18.15 Endurance (ei huoltoa tähän aikaan)
19.15 Huolto
Endurance:
40min amrap
50cal ergo
40 Lunge steps
30 Push press
20 Box jump
10 Burpee box over
(30/20)
Painonnosto
Rinnalleveto ja työntö tekniikkaa ja nostelua
Perjantai
-
WOD:
Rowing and ski technique
4min for reps
800m/650m ski
Max reps sit-up
4min rest
4min for reps
1000m/800m Row
Fence over burpee
*Scale the ski or rowing distance that, when you hit the machine with allmost all you got, you have 30-60sek to do reps.
Basic-Wod
Rowing and ski technique
4min for reps
700m/600m ski
Max reps sit-up
4min rest
4min for reps
850m/750m Row
Fence over burpee
*Scale the ski or rowing distance that, when you hit the machine with allmost all you got, you have 30-60sek to do reps.
Lauantai
-
10.00 Wod
11.00 Wod
14.00 Rästi-Wod (ke/pe)
15.00 Wod
Wod
For time:
21 Squat clean (50/35)
21 Ring dip
6 wallwalk
15 Squat clean (50/35)
15 Ring dip
4 wallwalk
9 Squat clean (50/35)
9 Ring dip
6 wallwalk
*scaling:
squat clean -> weight -> hang squat clean
*Ring rip -> band -> box dip
*Wallwalk -> range of motion -> shoulder taps
Sunnuntai
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Omatoimi peruskuntoilu
Tiukka viikko takana, joten aika ottaa kevyesti ja verryttävästi.
45-60min lepoisa ergoilu pk sykkeillä (sininen)
Sitten syytä tehdä vähän kehoa verryttäviä liikkeitä.
Esim klassikko ”himo viruttelu” sopii tähän hyvin…
Tuossa siis linkki videoon.