Viikon Wodit

Maanantai

WOD

Rx

From 0:00-10:00:
1,600-m run for time

10:00-20:00:
Build to a 5-rep-max bench press

 

Scaled 1
Same as Rx’d

 

Scaled 2

From 0:00-10:00:
800-m run for time

10:00-20:00:
Build to a 5-rep-max bench press

 

*Result time and load.
*Push the pace on the mile run.
*Take around 5 sets to build to a 5-rep-max bench press

 

Hyrox – compete

For time:

2 rounds of:
30/40cal ski
30 Box step over (50/60)

2 rounds of:
30/40cal row
30m burpee broad jump

2 rounds of:
30 medball squats (6/9)
60m suitcase carry (16/24)

Tiistai

WOD

Rx

AMRAP 8:
14 Barbell back rack lunge steps (35/52,5 kg)
25 pull-ups
14 Barbell front rack  lunge steps
25 chest-to-bar pull-ups
14 Barbell overhead  lunge steps
Max bar muscle-ups

Scaled 1

AMRAP 8:
14 Barbell back rack lunge steps (27,5/37,5 kg)
25 jumping pull-ups
14 Barbell front rack lunge steps
25 pull-ups
14 Barbell overhead lunge steps
Max chest-to-bar pull-ups

Scaled 2

For time:
8 Barbell back rack lunges (15/20 kg)
15 ring rows
8 Barbell front rack lunges
15 ring rows
8 Barbell overhead lunges
15 jumping pull-ups
– 8:00 time cap.

 

Hyrox – engine

For time:
Run 1mile
50 air squats
50 Burpees
50 cal Row
Run 1mile

Keskiviikko

WOD

Pre workout
Every 2min for 8min
Rx
3 drop and go clean & jerks
(jerk from clean catch)

Scaled 1
3 drop and go clean & jerks

Scaled 2
3 clean & jerks

*Built heavier than workout weigth.

 

Rx
For time:
50 Bar over jump
15 clean and jerks (50/70 kg)
50 bar over jump
12 clean and jerks
50 bar over jump
9 clean and jerks
50 bar over jump
9 clean and jerks

 

Scaled 1
For time:
350 Bar over jump
15 clean and jerks (37,5/52,5 kg)
350 bar over jump
12 clean and jerks
35 bar over jump
9 clean and jerks
35 bar over jump
9 clean and jerks

 

Scaled 2
For time:
20 Bar over jump
15 clean and jerks (20/30 kg)
20 bar over jump
12 clean and jerks
20 bar over jump
9 clean and jerks
20 bar over jump
9 clean and jerks

 

*Cap 15min

 

Painonnosto
Painnonnoston tekniikkatunti

Gymnastic
Handstand / handstandpush-up tekniikka tunti

Torstai

WOD

Rx

AMRAP 20 with a partner:
Max-cal on any machine

– From :00-5:00 and 10:00-15:00, the non-working partner holds a plank.
– From 5:00-10:00 and 15:00-20:00, nonworking partner hangs from a bar.

 

Scaled 1
Same as Rx’d

Scaled 2
AMRAP 20 with a partner:
Max-cal on any machine

– From :00-5:00 and 10:00-15:00, the nonworking partner performs a hand-elevated plank hold.
– From 5:00-10:00 and 15:00-20:00, the non-working partner performs a standing farmers carry hold.

 

*Partners can only accumulate calories if their partner is holding or hanging.

*Aim for 200-400+ calories

 

Hyrox – Engine

4 rounds of
:40 work / :20 rest

* Box step-up
* KB russian swing
* Hand elevated push-ups
* Hang
* Plate ground to overhead
* Lunge steps
* Wallballs
* Rest

Perjantai

 

Rx

For time:
50 wall-ball shots (6/9 kg) (3/3 m)
50 box jump-overs (50/60 cm)
50 wall-ball shots
50 med-ball box step-overs
50 wall-ball shots
50 lateral burpee box jump-overs

 

Scaled 1

For time:
50 wall-ball shots (4/6 kg) (2.7/3 m)
50 box jump-overs (50/60 cm)
50 wall-ball shots
50 med-ball box step-overs
50 wall-ball shots
50 lateral burpee box jump-overs
*Step-ups are allowed

 

Scaled 2

For time:
20 wall-ball shots (4/6 kg) (2.7/2.7 m)
20 box step-overs (30/30 cm)
20 wall-ball shots
20 med-ball box step-overs
20 wall-ball shots
20 lateral burpee box step-overs

 

*Cap 25min

 

Hyrox – power

easy workout

40min at zone 2
1000m run/jog
30sek side plank
30sek side plank
30sek plank
30sek reverse plank
30 military sit-ups
*1min break after sit-ups

Lauantai

Rx

For time:
100 double-unders
50 alternating DB snatches (15/22.5 kg)
100 double-unders

 

Scaled 1

For time:
30 double-unders
50 alternating DB snatches (10/15 kg)
200 single-unders

 

Scaled 2

For time:
75 single-unders
35 alternating DB snatches (5/7.5 kg)
75 single-unders


*5:00 time cap.

Post-workout accessory

3 sets:
:20 top of the ring dip hold
:20 bottom of the ring dip hold
10 false grip ring rows

Hyrox – power

Otm x 7
20m lunge walk
(heavy as possible to go under 40sek each round)

3min rest

Otm x7
8 2kb deadlift
10m farmers carry
8 2kb deadlift
10m farmers carry
(heavy as possible to go under 40sek each round)

3min rest

Otm x7
7/9cal ski

Sunnuntai

Omatoimiperuskunto

5 rounds:
5min easy ergo or jog
then 5min skill practicing

(choose 1 or 2 skill what you will practice today)