Viikon Wodit

Maanantai

WOD

12min partner amrap

Rx

Max sledge push (140/180kg)

*every starting 2:00min perform:
10 synchro db/kb squats
10 synchro db/kb hang clean and jerk

(15kg + 16kg / 22,5kg + 24kg)

 

Scaled 1

Max sledge push (110/140kg)

*every starting 2:00min perform:
10 synchro db/kb squats
10 synchro db/kb hang clean and jerk

(12,5kg + 12kg / 15kg + 16kg)

 

Scaled 2

Max sledge push (80/110kg)

every starting 2:00min perform:
6 synchro db/kb squats
6 synchro db/kb hang clean and jerk

(8kg + 8kg / 12kg + 12kg)

 

Hyrox – engine


Every 6min for 30min

400m run
12/16cal ski or row
20 wallball

Tiistai

WOD

Partner amrap

8x 90sek work / 15sek off

Sandbag clean

 

16 reps  50/30kg
16 reps 55/35kg
12 reps 60/40kg
12 reps 65/45kg
8 reps 70/50kg
8 reps 75/55kg
6 reps 80/60kg
Max reps 85/65kg


Scaled 2
16 reps  50/30kg
16 reps 55/35kg
12 reps 60/40kg
12 reps 65/45kg
8 reps 70/50kg
Max reps 75/55kg

Scaled 2
Every 90sek (15sek off) for 8 rounds
5 Hang power clean

Accessory work:

5sets: 20m bear hug carry

Rest around 1-1,5min between sets.


Hyrox – power

Otm x 7
6m lunge walk (10/20)
6m burpee broad jump

3min rest

Otm x7
12 2kb deadlift
8 Air squats

3min rest

Otm x7
10 Ring row
Max plank

Keskiviikko

*HUOM!
Painonnosto ja Gymnastic alkaa taas
ajanvarauksesta löytyy

WOD

For time with partner

Rx
0:00-5:00
3 rounds for time

4 synchro wallwalk
6 synchro shoulder to overhead (37/52kg)
12 Toes to bar
6 synchro shoulder to overhead

 

5:00-7:00 rest

 

7:00-12:00
2 rounds for time

20 pull-up / C2B
14 synchro burpee box  jump over (60/50cm)

 

Scaled
0:00-5:00
3 rounds for time

3 synchro wallwalk
6 synchro  shoulder to overhead (27/42kg)
8 Toes to bar
6 synchro shoulder to overhead (27/42kg)


5:00-7:00 rest

7:00-12:00
2 rounds for time

14 pull-up / C2B
14 synchro burpee box  jump over (60/50cm)

 

Rx
0:00-5:00
3 rounds for time

2 partial wallwalk
6 synchro shoulder to overhead (15/20kg)
14 leg raises
6 synchro shoulder to overhead

5:00-7:00 rest

7:00-12:00
2 rounds for time

20 jumping pull-up / C2B
14 burpee box  step over (60/50cm)

Painonnosto
Painnonnoston tekniikkatunti

Gymnastic
Kipping pull-up tekniikka tunti

Torstai

WOD

For time with partner

Rx
Part 1:
800m run with 1kb (12/16kg)

Part 2:
16-12-8
1db thruster (22,5/35kg)
8-6-4
Bar muscle-up

Part 3:
6x 5deadlifts + 10m farmers carry

 

Scaled 1

Part 1:
800m run with 1kb (8/12kg)


Part 2:
16-12-8
1db thruster (17,5/25kg)
8-6-4
Banded or jumping bar muscle-up

Part 3:
6x 5deadlifts + 10m farmers carry

Scaled 1

Part 1:
800m run


Part 2:
16-12-8
1db thruster (12,5/17,5kg)
8-6-4
Jumping to support

Part 3:
6x 5kb deadlifts + 10m farmers carry (16/24)


*Cap 15min

Hyrox – Engine

easy workout

4 rounds (zone 2)
1000m run/jog
30 Lunge steps
30 Russian swings
*Rest 1min

Perjantai

 

WOD

40min for quality

“Rx & Scaled 1”
1000m jog
30sek L-sit
20 V-up
20 weighted sit-up
1min plank

 

Scaled 2

800m jog
20sek 1-leg L-hang
14 tuck-up
40sek  plank
14 sit-up
40sek plank

 

Hyrox – power

Every 5min for 25min

20m sledge push
20m lunge walk (20/30)
20m sledge pull

Lauantai

Pre-workout build-up
On a 10:00 clock
Build to a heavy set of 5 hang power cleans
– Build to workout weight or heavier.

 

Rx

15-12-9 reps for load and time of:
Hang power cleans
Bar-facing burpees
– Use the same load for all three sets.
– All hang power clean sets must be unbroken; start the set over if you drop the bar.

 

Scaled 1

Same as Rx’d

 

Scaled 2

15-12-9 reps for load and time of:
Hang power cleans
Bar-facing up-down + step-overs
– Use the same load for all three sets.
– All hang power clean sets must be unbroken; start the set over if you drop the bar.

 

*Cap 8:00
*Score is both load and time.

*Shoot for 60-70% of 1-rep-max hang power clean.

 

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)

Sunnuntai

Tänne tulee jonku palauttava jutska

Ajankohtaista