Viikon Wodit

Maanantai

WOD

Strict pull-up

3x 10

 

Kipping pull-up

3x max reps

“1min rest between

 

6min amrap

 

7 Push-up from plates

7 Plate transfer tuck up

 

Basic-Wod

 

Strict pull-up

3x 7

“2min

 

jumping pull-up

3x20sek  max reps

“1,5min rest between

 

6min amrap

 

7 Push-up

14 Tuck up

 

Endurace:

 

Ergoilu

 

4min Pk – Row

4min Vk1 – Row

2min squat hold

2min rest

 

4min Pk – Ski

4min Vk1 – Ski

2min hang

2min rest

 

4min Pk – Row

4min Vk1 – Row

2min wallsit

2min rest

 

4min Pk – Bike

4min Vk1 – Bike

2min Plank

2min rest



Tiistai

WOD:

Tabata air squat

3min rest

Tabata double unders

3min rest

Tabata db snatch (22,5/15)

3min rest

Tabata Db lunge steps (22,5/15)

 

Tabata = 8x 20sek work / 10sek rest

 

Basic-Wod

 

Reverse-tabata air squat

3min rest

Reverse-tabata fence jump

3min rest

Reverse-tabata db hang snatch

3min rest

Reverse-tabata lunge steps

 

Reverse tabata = 8x 10sek work / 20sek rest





Painonnosto

Tempaus tekniikkaa + nostelua

 

 

Keskiviikko

WOD

Back Squat

5x 10

“3min

 

+ Speed practice

 

Basic-Wod

 

Front Squat

5x 7

“3min

 

+ Speed practice



 

Gymnastic

Teemana bar muscle up

+ Chällenge??

 

Torstai

9.30 Huolto

 

16.00 Rästi-Wod (ma/ti)

17.00. Huolto

18.15 Endurance (ei huoltoa tähän aikaan)

19.15 Huolto

 

 

Endurance:

40min amrap

 

50cal ergo

40 Lunge steps

30 Push press

20 Box jump

10 Burpee box over 

 

(30/20)



Painonnosto

Rinnalleveto ja työntö tekniikkaa ja nostelua

Perjantai

WOD:

Rowing and ski technique

 

4min for reps

800m/650m  ski

Max reps sit-up

 

4min rest

 

4min for reps

1000m/800m Row

Fence over burpee

 

*Scale the ski or rowing distance that, when you hit the machine with allmost all you got, you have 30-60sek to do reps.

 

Basic-Wod

 

Rowing and ski technique

 

4min for reps

700m/600m  ski

Max reps sit-up

 

4min rest

 

4min for reps

850m/750m Row

Fence over burpee

 

*Scale the ski or rowing distance that, when you hit the machine with allmost all you got, you have 30-60sek to do reps.

 

Lauantai

10.00 Wod

11.00 Wod

14.00 Rästi-Wod (ke/pe)

15.00 Wod

 

 

Wod

For time:

 

21 Squat clean (50/35)

21 Ring dip

6 wallwalk

15 Squat clean (50/35)

15 Ring dip

4 wallwalk

9 Squat clean (50/35)

9 Ring dip

6 wallwalk

 

*scaling:

squat clean -> weight -> hang squat clean

 

*Ring rip -> band -> box dip

*Wallwalk -> range of motion -> shoulder taps

 

Sunnuntai

Omatoimi peruskuntoilu

Tiukka viikko takana, joten aika ottaa kevyesti ja verryttävästi.

45-60min lepoisa ergoilu pk sykkeillä (sininen)

Sitten syytä tehdä vähän kehoa verryttäviä liikkeitä.

Esim klassikko ”himo viruttelu” sopii tähän hyvin…

Tuossa siis linkki videoon.