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.

Hyrox – Engine
Easy pace engine workout

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.