Viikon Wodit

Maanantai

WODIT TÄNÄÄN:
9.30
10.30

15.30
16.30
17.45

 

WOD

Pre-workout skill
EMOM 6:
Handstand walk (7.5 m)
Or
:20 handstand walk attempts
Or
:20 plank shoulder taps

 

Rx

5 x 2:00 rounds:
15/20-cal bike
Max handstand push-ups
– Rest 2:00 between rounds

 

Scaled 1

5 x 2:00 rounds:
12/15-cal bike
Max handstand elevated push-ups
– Rest 2:00 between rounds

 

Scaled 2

5 x 2:00 rounds:
8/12-cal bike
Max 2DB shoulder presses (6/8 kg)
– Rest 2:00 between rounds

 

Tiistai

WOD

//Marku 40v
//Team workout

In teams of 3:

Rx
5 rounds for time:
20 shuttle runs (one is hanging)
40 Box jump (one is holding kb on shoulder 24/32)
40 Wallballs (6/9) (one is planking)

 

 

Scaled 1

5 rounds for time:
20 shuttle runs (one is hanging)
30 Box jump (one is holding kb on shoulder 16/24)
30 Wallballs (6/9) (one is planking)

 

 

Scaled 2

5 rounds for time:
15 shuttle runs (one is hanging)
25 Box jump (30/50)  (one is holding kb on shoulder 12/16)

25 Wallballs (4/6) (one is planking)

 

*Cap 30min

 

BASIC-WOD

In teams of 3:

5 rounds for time:
20 shuttle runs (one is hanging)
30 Box step-up (one is holding kb on shoulder 16/24)
30 Wallballs (4/6) (one is planking)

 

ENDURANCE

10 rounds for reps:

 

Rx
2:00 work
10 Rower over burpees
Cal row

*Rest 1min between rounds.

 

Scaled
2:00 work
7 Rower over burpees
Cal row

 

*Rest 1min between rounds.

Ski version
2:00 work
12 burpee to plate
Cal ski

*Rest 1min between rounds.

 

*Hit the rower with decent pace, but dont push it too hard on first rounds. Fight in the end so that you can keep the same calories every round.

Keskiviikko

WOD

//Heavy day

For load:
Front squat
3-3-3-3-3

“3min

Post-workout:
1min amrap
Front squats at 65% of today’s heaviest.

Torstai

WOD

Rx

For time:
800m run or 1600m bike or 800m row
80 pull-ups
80 deadlifts (43/61 kg)
800m run or 1600m bike or 800m row
– Partition the pull-up and deadlift reps any way.

 

Scaled 1

For time:
800m run or 1600m bike or 800m row
60 pull-ups
60 deadlifts (35/52,5 kg)
800m run or 1600m bike or 800m row
– Partition the pull-up and deadlift reps any way.

 

Scaled 2

3 rounds for time:
200m run
20 jumping pull-ups
20 deadlifts (25/35 kg)
200m run

 

*Cap 20min

 

PAINONNOSTO
Painonnoston tekniikkaharjoittelua

 

GYMNATICS
Handstand walk

Perjantai

WOD

//Partner workout

 

Rx

For time with a partner:
50cal row
40 Ring dips
50cal row
30 Ring dips
50cal row
20 Ring dips
– Trade off as desired.

 

Scaled 1

For time with a partner:
40cal row
30 Banded ring dips
40cal row
24 Banded ring dips
40cal row
18 Banded ring dips
– Trade off as desired.

 

Scaled 2

For time with a partner:
30cal row
30 ring push-ups
30cal row
24 ring push-ups
30cal row
18 ring push-ups
– Trade off as desired.

 

*Cap 20min

Lauantai

WOD

Pre-workout skill work
EMOM 8:
Toes-to-bar drills

 

Rx
27-21-15-9 reps for time:
Hang power snatch (25/35 kg)
Toes-to-bars

 

Scaled1
For time:
27-21-15-9
Hang power snatch (15/20 kg)
21-15-9-9
Toes-to-bars

 

Scaled 2
21-15-9-6 reps for time:
Db Hang power snatch (8/12,5 kg)
Hanging leg raises

 

*Cap 15min

Sunnuntai

Omatoimiperuskunto

Kiva hiki, ei naama punaisena.

45-75min…

 5min ergo

5 valakyykky
5 Boksi dippi / dippi
10 Sumokyykky
10-15 kippiä tangossa
10 Kasakka kyykky KB?
2 Turkis get-up