Viikon Wodit

Maanantai

WOD

Rx
10 rounds for time with a partner:
30 KB swings (16/24 kg)
30-m bottoms-up KB carry (16/24 kg)
– Partners alternate rounds.
– Nonworking partner accumulates time in an L-sit hold.

 

Scaled 1
10 rounds for time with a partner:
30 KB swings (25/35 lb)
30-m bottoms-up KB carry (25/35 lb)
– Partners alternate rounds.
– Nonworking partner accumulates time in an L-sit hold.

 

Scaled 2
10 rounds for time with a partner:
10 KB swings (15/25 lb)
20-m bottoms-up KB carry (15/25 lb)
– Partners alternate rounds.
– Nonworking partner accumulates time in a hollow hold.

 

*L-sit hold practice under fatigue; not an all-out effort
*Use boxes or parallettes for the L-sits.

Hyrox – Power

Strenght workout, no running.

Tiistai

WOD

//HEAVY DAY

Power clean
3-3-3-3-3

“4min
“All sets at or above 80% 1-rep max.
“Sets should be touch and go or drop and immediately go into the next rep.

 

Hyrox – Engine

Every 5min for 30min

Rx
10 wallballs (6/9)
10 Medball goblet squat
10 Air squat
400m run

Scaled 1
7 wallballs (6/9)
7 Medball goblet squat
7 Air squat
400m run

Scaled 2
5 wallballs (4/6)
5 Medball goblet squat
5 Air squat
200m run

*Least 1min rest each round.

Keskiviikko

WOD

Rx
3 rounds for time:
800-m run
15 overhead squats (47,5/70 kg)

 

Scaled 1
3 rounds for time:
600-m run
15 overhead squats (35/47,5 kg)

 

Scaled 2
3 rounds for time:
400-m run
10 overhead squats (15/20 kg)

 

*Cap 19min

Torstai

WOD

Rx

Every 4:00 for 5 rounds:
Echo bike for sustained watts
– Use the first minute to see how high you can keep the watts for the entire minute.

– Rest the remaining time.
– For the remaining 4 rounds, only bike as long as you can keep the watts above what you were able to sustain in the first minute, then rest the remainder of the 4:00.

 

Scaled

Every 4:00 for 5 rounds:
C-2 bike  for sustained watts
– Use the first minute to see how high you can keep the watts for the entire minute.

– Rest the remaining time.
– For the remaining 4 rounds, only bike as long as you can keep the watts above what you were able to sustain in the first minute, then rest the remainder of the 4:00.

 

Hyrox –Power

Strength workout. No running.
Carry and sledge work.

Perjantai

WOD

Rx
AMRAP 20
100m run
10 V-ups
1 Strict muscle-up

100m run
15 V-ups
2 Strict muscle-ups

100m run
20  V-ups
3 Strict muscle-up

*add 5 V-ups and 1mu to each round.

 

Scaled 1

AMRAP 20

100m run
10 V-ups
1 Strict rings to shoulder pul-up
1 Strict ring dip

100m run
15 V-ups
2 Strict rings to shoulder pul-up
2 Strict ring dip

100m run
20  V-ups
3 Strict rings to shoulder pul-up
3 Strict ring dip

*add 5 V-ups and 1rep to each pull-ups and dips  round.

 

Scaled 2

AMRAP 20
100m run
10 tuck-ups
5 Ring row
5 Box dip

Hyrox
Easy zone 2 workout. No running.

Lauantai

WOD

Pre-workout:
On a 8:00 clock:
Build to a heavy 5-rep touch and go push jerk from the floor
– Athletes may NOT rest with the bar in the front rack between reps.

 

Rx
For time:
1,000-m row
then…
5 rounds of:
25 pull-ups
7 shoulder-to-overhead (37,5/60kg)

Scaled 1
For time:
1,000-m row
then…
5 rounds of:
15 pull-ups
7 shoulder-to-overhead (30/42,5 kg)

 

Scaled 2
For time:
1,000-m row
then…
5 rounds of:
10 ring rows
7 shoulder-to-overhead (15/20 kg)

Hyrox- Completion

Partner workout
35min amrap

400m run (both)
50m sledge push (share)
50m Lunge  walk (sb) (share)
400m run (both)
50m sledge pull (share)
50m Burpee broadjump (share)
500m Ski + 500m row (work at same time)

Sunnuntai

Omatoimiperuskuntoilu