Viikon Wodit
Maanantai
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WOD
Rx For time: 400-m run 30 toes-to-bars 400-m run 10 wall walks 400-m run 30 toes-to-bars 400-m run Scaled 1 For time: 400-m run 30 knees-to-chests 400-m run 5 wall walks 400-m run 30 knees-to-chests 400-m run Scaled 2 For time: 200-m run 20 hanging knee raises 200-m run 5 partial wall walks 200-m run 20 hanging knee raises 200-m run *Cap 18min
Tiistai
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WOD
Rx 5 rounds for time: 12 KB goblet squats (16/24 kg) 1 legless rope climb 12 single-arm KB box step-ups (50/50 cm) 6 strict pull-ups Scaled 1 5 rounds for time: 12 KB goblet squats (12/16 kg) 1 rope climb 12 single-arm KB box step-ups (50/50 cm) 3 strict pull-ups Scaled 2 5 rounds for time: 12 air squats 3 pull-to-stands 12 box step-ups (30/50 cm) 3 ring rows *Cap 15min.
Keskiviikko
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WOD
// Heavy day 15min on the clock: Find 1 rep max on squat clean or squat snatch. Post-workout EMOM 6: 3 broad jumps for max distance – Build in distance each minute.
Torstai
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WOD
// Outdoor workout // Rx AMRAP 16: 200-m run 100-m double-DB farmers carry (15/22.5 kg) 1:00 plank hold Scaled 1 AMRAP 16: 200-m run 100-m double-DB farmers carry (10/15 kg) 1:00 plank hold Scaled 2 AMRAP 16: 200-m run 100-m double-DB farmers carry (8/12,5 kg) :30 plank hold *aim 4-6+ rounds Post-workout 8 sets: :20 superman lifts :10 rest
Perjantai
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WOD
// Outdoor workout // Pre-workout EMOM 8: 1 clean pull 1 hang power clean 1 thruster – Build in load, but only as quality mechanics allow. Rx 3 rounds for time: 9 hang power cleans (34/52 kg) 12 thrusters 15 lateral burpees over the bar Scaled 1 3 rounds for time: 9 hang power cleans (25/34 kg) 12 thrusters 15 lateral burpees over the bar Scaled 2 3 rounds for time: 6 hang power cleans (15/20 kg) 9 thrusters 12 lateral burpee bar step-overs * Cap 10min
Lauantai
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WOD
// Partner workout // Rx For time with a partner: 80/100-cal row 150 double-unders 100 2kb deadlifts (24/32 kg) 150 double-unders 80/100-cal row Scaled 1 For time with a partner: 60/80-cal row 80 double-unders 100 2kb deadlifts (16/24 kg) 80 double-unders 60/80-cal row Scaled 2 For time with a partner: 45/60-cal row 150 single-unders 60 2kb deadlifts (12/16 kg) 150 single-unders 45/60-cal row *Cap 22min Post-workout 4 sets: :20 flutter kicks :10 rest :20 Russian twists :10 rest – Add weight to the Russian twists if desired.
Sunnuntai
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Omatoimi peruskuntoilu:
Lähde salilta kävele joko urpolan 2,5 tai 5km ja palaa salille.
Kävele niin kovaa että lihaksissa tuntuu, varsinkin ylämäkiin taisaisiin kohtiin koita pitää vähän vauhtia.Lenkin päälle 20min huoltoa.