Viikon Wodit

Maanantai

WOD

Pre-workout strength
5 sets for load:
1 power snatch + 2 overhead squats

– Lift every  2:00..
– Find a heavy set for today.

 

Rx
AMRAP 10:
1 power snatch (42,5/60 kg)
1 push-up
2 power snatches
2 push-ups
3 power snatches
3 push-ups
etc.

Scaled 1
AMRAP 10:
1 power snatch (30/45 kg)
1 push-up
2 power snatches
2 push-ups
3 power snatches
3 push-ups
etc.

 

Scaled 2
AMRAP 10:
1 hang power snatch (15/20 kg)
1 push-up from the knees
2 hang power snatches
2 push-ups from the knees
3 hang power snatches
3 push-ups from the knees
etc.

“”9+ rounds; advanced athletes closer to 11+.
Power snatches in sets of 3+ reps.””

Hyrox – Engine

 

Rx
Every 5min for 25min
250m Row
16 wallballs
12 burpees to plate
500m bike

Scaled
Every 5min for 25min
200m Row
12 wallballs
9 burpees to plate
400m bike

*Scale the reps that you have least 1min of rest after each set.

Tiistai

WOD

Rx
10 rounds for time:
100m run
1 legless rope climb (4.6/4.6 m)
1 rope climb (4.6/4.6 m)

 

Scaled 1
8 rounds for time:
100-m run
2 rope climbs or partial (4.6/4.6 m)

 

Scaled 2
6 rounds for time:
100m run
2 pull-to-stands

*Cap 18min


Accessory:

3 rounds of “Durante core”
10 Hollow rocks
10 V-ups
10 Tuck-ups
10sek Hollow hold

*1min rest between rounds
*Go unbroke far as you can

 

Hyrox – Completion

 

For time:

1000m Run
40 Reverse lunge steps (with sandbag or other weight on shoulder)
800m Run
100m Sledge push (90/130kg)
400m Run
50m Sledge pull (50/90kg)
800m Run
100m Sledge push (90/130kg)
40 Reverse lunge steps (with sandbag or other weight on shoulder)
1000m Run

*Cap 40min

Keskiviikko

WOD

//HEAVY DAY

Deadlift
10-10-10-10-10

“3min
“use 60-67,5% of your 1rep max

Post workout strength
Every 2min for 8min
20m bearhug sandbag carry

Torstai

WOD

For total reps:

6 sets:
:20 bike for calories
:10 rest

6 sets:
:20 shuttle runs (9m)
:10 rest

6 sets:
:20 double-KB Russian swings
:10 rest

6 sets:
:20 shuttle runs (9m)
:10 rest

6 sets:
:20 bike for calories
:10 rest

Rx 2×16/24kg kettlebells
Scaled 1  2×12/16kg kettlebells
Scaled 2  2×8/12kg kettlebells

 

– Rest 1:00 between each movement.
– Score the total number of reps completed in all rounds.
– Shuttle run is 4,5M out and 4,5M back; count a rep each time you complete one 4,5m length.

 

Hyrox –Power
Lower body and core workout
Include some easy jogging.

Perjantai

WOD

Partner Mary

Rx
AMRAP 20 with a partner:
5 handstand push-ups
10 alternating single-leg squats
15 pull-ups
– Partners alternate after each movement.

 

Scaled 1
AMRAP 20 with a partner:
5 elevated handstand push-ups
10 alternating single-leg squats to a target
10 pull-ups
– Partners alternate after each movement.

 

Scaled 2
AMRAP 20 with a partner:
5 push-ups
10 reverse lunges
10 ring rows
– Partners alternate after each movement.

 

Hyrox – Power
Upper body workout
No running

Lauantai

WOD

Pre-workout strength
For load:
3-3-3-3-3
Thrusters
– Build to working weight or just above.

 

Rx
For time:
6-5-4-3-2-1
Thrusters (52,5/75 kg)
1-2-3-4-5-6
Wall walks
– Perform 30 double-unders after each round.

 

Scaled 1
For time:
5-4-3-2-1
Thrusters (35/52,5 kg)
1-2-3-4-5
Wall walks
– Perform 15 double-unders after each round.

 

Scaled 2
For time:
5-4-3-2-1
Thrusters (20/35 kg)
1-2-3-4-5
Inchworm + push-ups from the knees
– Perform 30 single-unders after each round.

 

*Unbroken thrusters at start
*Cap 12min

 

Hyrox- Engine

For time with partner

8x200m ski (4/athlete)
1000m run
6x300m ski (3/athlete)
1000m run
4x400m ski (2/athlete)

*Cap 38min

Sunnuntai

Omatoimiperuskuntoilu

5min easy bike
1+1min plate windmill
1+1min quads stretch

5min easy bike
1+1min plate overhead carry
1+1min hamstring stretch

5min easy bike
1min cossack squats
1min reverse snow angels
2min straddle stretch

5min easy bike
1min overhead squats (strict or light dumbbell)
1min 5 pull aparts + 5 pass through (light band)
1+1min hipflexor stretch