Viikon Wodit

Maanantai

WOD

WOD

Recovery workout

5 rounds:

4min
Bike easy pace

2min
3+3 plate windmill
3+3 plate cossack squat

2min
handstandwalk practice

 

Hyrox

Foundation

Tiistai

WOD

Shoulder stability and kipping practice

 

OTM x 7

Rx
1 Kipping pull-up
1 Kipping chest to bar
1 Bar muscle-up

Scaled 1
1 Kip
1 Kipping pull-up
1 Kipping chest to bar

Scaled 2
1 Jumping pull-up
2  Jumping chest to bar

 

Hyrox

Engine

Keskiviikko

WOD

Snatch practice

OTM x6
1 power snatch + 1 overhead squat

“rest 2min

OTM x6
2 Snatch drop

“rest 2min

OTM x6
1 power snatch + snatch drop

“rest 2min

OTM x6
1 hang squat snatch

“rest 2min

OTM x6
1 squat snatch

*Increase weight slowly during workout. Last few reps of squat snatches can be around 85-90% of your max.

Torstai

WOD

//HEAVY DAY

Pre-workout strength
Every 3:00 x 5 sets:
3 push presses
– Build in load.

 

Rx
AMRAP 7:
1-2-3-4-5, etc.
Weighted pull-ups (15/22,5)
Push presses (55/80 kg)

 

Scaled 1
AMRAP 7:
1-2-3-4-5, etc.
Pull-ups or banded pull-ups
Push presses (35/52,5 kg)

 

Scaled 2
AMRAP 7:
1-2-3-4-5, etc.
Ring rows
Push presses (25/35 kg)

 

Hyrox

Complete

Perjantai

WOD

//Team workout

AMRAP 25 in teams of 3

Rx
30m sled push
6 sandbag cleans (35/55 kg)
30m sled push

Scaled 1
30m sled push
2 sandbag cleans (35/55 kg)
30m sled push

 

Scaled 2
30m sled push
6 Kb clean (12/16)
30m sled push

 

*1 athlete work at the time, for full round. Use weight that allows you to move unbroken each sledge push.

Hyrox

Power

Lauantai

WOD

Pre-workout strength

EMOM 5:

1 squat clean
2 front squats

— Shoot for about 60-70% of 1-rep-max front squat; increase load as needed.

— Treat these as speed front squats; move quickly for all three reps.

 

Rx & Scaled 1

For time:

On a 2:30 clock:
20 front squats (rx 30/42,5 kg) (S1 20/30 kg)
12 burpees over the bar

On a 2:30 clock:
16 front squats (rx 42.5/60 kg) (S1 30/42,5 kg)
12 burpees over the bar

On a 2:30 clock:
12 front squats (rx 55/85 kg) (S1 42.5/60 kg)
12 burpees over the bar

On a 2:30 clock:
8 front squats (rx 60/92,5 kg) (S1 47,5/70 kg)
12 burpees over the bar

On a 2:30 clock:
4 front squats (rx 65/102,5 kg) (S1 55/85 kg)
12 burpees over the bar

– Rest the remainder of each 2:30 window.
– Record your time for each couplet.

 

Scaled 2

For time:

On a 2:30 clock:
15 front squats (15/20 kg)
8 burpees over the bar

On a 2:30 clock:
12 front squats (15/20 kg)
8 burpees over the bar

On a 2:30 clock:
9 front squats (20/30 kg)
8 burpees over the bar

On a 2:30 clock:
6 front squats (20/30 kg)
8 burpees over the bar

On a 2:30 clock:
3 front squats (25/35 kg)
8 burpees over the bar

 

– Rest the remainder of each 2:30 window.
– Record your time for each couplet.

 

Hyrox

Complete

Sunnuntai

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