Viikon Wodit
Maanantai
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Maanatain basic ja endu kesätauolla, wodi tekee kaikille hyvää.
WODRx
7 rounds for time:
2 rope climbs (4.5m)
20 walking lunges
20 hollow rocks
Scaled 1
7 rounds for time:
2 rope climbs (3.5m)
16 walking lunges
16 hollow rocks
Scaled 2
6 rounds for time:
2 lay to up
10 reverse lunges
10 leg-tucked hollow rocks*Cap 22min
Tiistai
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WOD
AMRAP 9
Rx
3 thrusters (75/50 kg)
3 ring muscle-ups
3 lateral burpees over the barScaled 1
3 thrusters (52,5/35 kg)
1 ring muscle-up OR 3 ring mu prog.
3 lateral burpees over the barScaled 2
3 thrusters (30/20 kg)
3 ring rows
3 lateral burpee bar step-overs
*aim to 6-11 rounds
BASIC-WODAMRAP 9
3 thrusters (35//25 kg)
3 ring rows
3 lateral burpee bar step-overs*aim to 6-11 rounds
PAINONNOSTO
Tempaus tekniikkaa Keskiviikko
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WOD
Strength:
On a 10:00 clock:1 power clean
1 hang power clean– Build to a heavy set
Metcon:
Rx
8 rounds for time:
5 box jumps (75/60 cm)
3 power cleans (85/55 kg)
Scaled 1
8 rounds for time:
5 box jumps (60/50 cm)
3 power cleans (60/42,5 kg)
Scaled 2
8 rounds for time:
5 tuck jumps
3 power cleans (42,5/30 kg)
*Cap 12minBASIC-WOD
Strength:
On a 10:00 clock:
1 power clean
1 hang power clean
– Build to a heavy set
Metcon:
8 rounds for time:
5 box jumps (60/50 cm)
3 power cleans (50/37,5 kg)GYMNASTIC
Handstandwalk practice
ENDURANCE
Ei endua tänään (poikkeuksellisesti peruskussi) Torstai
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Rästillä ma/ke
RECOVERY-WOD
Active 20min
Mobility 40min
Overall mobilityENDURANCE
Rx
2 sets for total time:
200-meter run
400-meter run
800-meter run
100-meter sprint
* Rest 1:00 between each distance.Scaled
200m
300m
600m
100m
* Rest 1:00 between each distance.*Cap 32:00.
*Don’t pace the distance just because you know what is next.
The longer the distance, the slower your pace.
Rx
– 200 meters in :45-1:15.
– 400 meters in 1:15-1:45.
– 800 meters in 3:00-4:00.
– 100 meters in :15-:30.
(400-m, 800-m, 1,600-m, 200-m C2 bike) Perjantai
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WOD
“Rx”
8 rounds for load and strength:
10m 2kb/db suitcase lunge walk
5 Strict toes to bar
“Scaled 1”
8 rounds for load and strength:
10m 2kb/db suitcase lunge walk
5 Toes to bar“Scaled 2”
6 rounds for load and strength:
10m 2kb/db suitcase lunge walk
5 Lying toes to kb
Time window 18min
*Start lunge walk heavy, try the weights during warm-up.
Accessory:
4 sets of unbroken push-ups
Advanced: 20 reps / each set
Intermediate: 15 reps / each set
Beginner 10 reps / each set
*Rest 2min between setsBASIC-WOD
8 rounds for load and strength:
10m 2kb/db suitcase lunge walk
5 Lying toes to kbTime window 18min
*Start lunge walk heavy, try the weights during warm-up.
Accessory:
4 sets of unbroken push-ups
10 reps / each set
Rest 2min between sets Lauantai
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WOD
(Murph prep 4/5)
Rx
3 rounds for time:
800-m run
20 pull-ups
60 air squats
Scaled 1
3 rounds for time:
800-m run
15 pull-ups
45 air squats
Scaled 2
3 rounds for time:
400-m run
10 banded strict pull-ups
25 air squats
*Cap 24min
*Each run less than 4:30
*Pull-ups on less than 1:30 (max 4sets)
*Air squats in 2:00 or less Sunnuntai
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Omatoimiperuskunto
First:
30-40min easy ergo (any machine)Then 4 rounds of:
30sek side plank /each side
30sek plank
30sek hang
*Rest as needed between sets.Last:
10-20 x 1min stretching