Viikon Wodit

Maanantai

WOD

Rx

OTM x 24
*5 deficit hspu
* :30sek of triple unders
*1 legless rope climbs + rope climb
* 5 Box over jump (60/75)


Scaled 1

OTM x 24
*5 hspu
* :30sek of double unders
* 2  rope climbs
* 5 Obstacle over jump

 

Scaled 2

OTM x 24
* 10sek handstand on wall or on box
* :30sek of crossovers
*2-3 feet lock attempts on rope* 5 Fence over jump

 

Hyrox – engine

10 sets on rower
:40 easy
:20 hand

3min rest

10 sets on skierg
:40 easy
:20 hard

3min rest

On C2  bike
1min easy
2min hard
1min easy
2min hard
1min easy
2min hard
1min easy

Tiistai

WOD

Rx & Scaled 1

Every 2,5min for 25min

1 olympic lift

*start at your 80% snatch.
and add weight every round.
If you miss at any point change to clean and jerk.


Scaled 2
Every 2,5min for 5 rounds
3 snatch

Every 2,5min for 5 rounds
3 clean & jerks

 

Hyrox – capacity builder

Otm x 6
Add 1rep to last week’s wallball number.
Or start from easy set.

Rest 4min

Otm x 6
Add 1rep to last week’s wallball number.
Or start from easy set.


Post workout
Accumulate in any order
2min hang
2min wallsit
2min plank

Keskiviikko

WOD

//Heavy day

Front rack reverse lunges
10-10-10-10-10
“3min

 

Post workout accessory:
3 sets of:
Rx
15 weighted hip extensions from box + 20sek hold after last rep.

Scaled
10  hip extensions from box + 15sek hold after last rep.

Painonnosto
Painnonnoston tekniikkatunti

Gymnastic
Toes to bar practice

Torstai

WOD

Perinteinen vanha kunnon tunnin kehonhuolto.

 

Hyrox – power

5 sets of:
8+8m sledge push

“2min


5 sets of:
6 fence over burpee
“2min

Inverted tabata on e-bike

Perjantai

WOD

5 rounds of:

Rx

500m easy bike
8 Strict unbroken  pull-up
250m easy row
16 unbroken push-ups
250m easy ski
16 weighted sit-ups

 

Scaled 1

500m easy bike
5 banded  pull-up
250m easy row
12 unbroken knees down push-ups
250m easy ski
12 weighted sit-ups

 

Scaled 2

500m easy bike
5 low bar pull up
250m easy row
12 hand elevated push-ups
250m easy ski
12 sit-ups

 

Hyrox – easy workout

30min easy pace
1min easy bike
5 ring row
10 push-ups
15 air squats

Lauantai

WOD

Rx

For time:
Sandbag bear hug carry (75m)
:50 L-sit hold
Sandbag bear hug carry (60 m)
:40 L-sit hold
Sandbag bear hug carry (45m)
:30 L-sit hold
Sandbag bear hug carry (30m)
:20 L-sit hold
Sandbag bear hug carry (15m)
:10 L-sit hold

 

Scaled 1
Same as rx

Scaled 2

For time:
Kb goblet carry (75m) (16/24kg)
:25 seated leg raise hold
200 med-ball bear hug carry (60m)
:20 seated leg raise hold
Med-ball bear hug carry (45m)
:15 seated leg raise hold
Med-ball bear hug carry (30m)
:10 seated leg raise hold
Med-ball bear hug carry (15m)
:5 seated leg raise hold

 

*Cap 15min

 

Post workout accessories:
Rx
accumulate 50 ghd:sit-ups

Scaled 1
accumulate 50 V-ups

Scaled 2
accumulate 30 tuck-ups

Hyrox – completion

5 rounds for reps

1min shuttle run
1min row cal
1min walking lunges (10/20)
1min ski cal
1min sledge pull

1min rest between rounds.

Sunnuntai

Omatoimiperuskunto

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