Viikon Wodit

Maanantai

WOD

Rx
3 rounds for time of:
800m run
50 good mornings (20/30kg)
50 abmat sit-ups

Scaled 1
3 rounds for time of:
800m run
25 Good mornings (15/20)
35 abmat  sit-ups

 

Scaled 2
3 rounds for time of:
400m run
20 Superman arch-ups
20 feet anchored sit-ups

*Cap 30min

Hyrox – Power
Short amraps, no running.

Tiistai

WOD

//Heavy day

Rx
10 sets for load
Power snatch + hang power snatch

Scaled
10 sets for load
2x hang power snatch

“2,5min

 

Hyrox – Engine

Ergo intervals  and some running with partner.

Keskiviikko

WOD

Rx
21-15-9 reps for time of:
Handstand push-ups
Ring dips
Push-ups

 

Scaled 1
15-12-9 reps for time of:
Handstand push-ups
Banded ring dips
Push-ups

 

Scaled 2
15-12-9 reps for time of:
Pike push-ups
Box dips
Push-ups from the knees

Cap 12:00.
*Maintain sets of 7+ reps to start to go Rx’d.
*Maintain sets of 5+ reps to start to go Intermediate

 

Post-workout accessory
8 sets:
:20 hollow rocks
:10 rest

Torstai

WOD

Rx
7 rounds for time of:
11 back squats
1000m row
– Use bodyweight for the back squats.

 

Scaled 1
7 rounds for time of:
11 back squats
800m row / 1600m c2-bike
– Use 3/4 bodyweight for the back squats.

 

Scaled 2
5 rounds for time of:
11 back squats (25/35kg)
400m row / 800m C2-bike

 

Cap 40min
*Unbroken squats
*Row 4:30 or less  each round

Hyrox
Slegde and lower body strength work.

Perjantai

WOD

//Partner workout

Rx
5 rounds for time with a partner:
48 double-unders
19 toes-to-bars
2 clean and jerks (60/92,5 kg)
400-m run
– Share all work and perform the 400-m run together.

 

Scaled 1
5 rounds for time with a partner:
24 double-unders
19 toes-to-bars
2 clean and jerks (47,5/70 kg)
400-m run
– Share all work and perform the 400-m run together.

 

Scaled 2
5 rounds for time with a partner:
24 single-unders
19 knees-above-hips
2 clean and jerks (15/20 kg)
400-m run
– Share all work evenly, including splitting the run for 200 meters each.

Lauantai

KESÄKEMUT!
Kaikki jäsenet tervetuloa!
Ilmoittautuminen 1.7. mennessä salin pöydällä olevaan listaan!

Ei ohjattuja tunteja tänään.
(Kisan aikaan 10-12 välillä aikalailla koko sali käytössä, varsinkin jos sataa, joten vältäthän omatoimiharjoittelua tänä aikana.)

Sunnuntai

Active recovery session:
5:00 run, row, bike, or ski
2:00 couch stretch/side
1:00 rotational med-ball slam
5:00 run, row, bike, or ski
2:00 alternating Spiderman twists
2:00 straddle stretch
1:00 med-ball slams
5:00 run, row, bike, or ski
2:00 banded shoulder stretch/side
1:00 hand-to-hand kettlebell swings
5:00 run, row, bike, or ski
– During each 5:00 run, row, bike, or ski, focus on nasal breathing only, and maintain no more than 20 breaths per minute.