Viikon Wodit

Maanantai

WOD

Pre-workout accessory
4 Rounds:
25 band pull-aparts
20 Hip thrust on bench (15/20)

 

Rx

3 rounds for time:
20 shuttle runs
30 KB hang snatches (16/24 kg)
20 KB swings (16/24 kg)

 

Scaled 1

3 rounds for time:
20 shuttle runs
30 KB hang snatches (12/16 kg)
20 KB swings (12/16 kg)

 

Scaled 2

3 rounds for time:
12 shuttle runs
20 DB hang snatches (8/12.5 kg)
15 Russian kb swings (12/16 kg)

1 shuttle run is 7,5+7,5m
*this time without floor touch!

*Change hand when desired on snatch

*Cap 14min

Tiistai

WOD

Rx

6 rounds of:

:30sek max reps of complex:

Back squat
Reverse lunge
Reverse lunge
(57,5/80kg)

1:00sek rest

:30sek
Sandbag bear hug carry

1:00sek rest

 

 

Scaled 1

6 rounds of:

:30sek max reps of complex:
Back squat
Reverse lunge
Reverse lunge
(37,5/55kg)

1:00sek rest

:30sek
Sandbag bear hug carry

1:00sek rest

 

Scaled 2

6 rounds of:

:30sek max reps of complex:
Back squat
Reverse lunge
Reverse lunge
(15/20kg)

1:00sek rest

:30sek
2kb Farmers carry

1:00sek rest

*Advanced athletes should challenge the weight on squats, but be able to do +4 sets each round…
*Beginner athletes should concentrate to have good mechanics on complex.
*Use rack for barbell

 

BASIC-WOD

6 rounds of:

:30sek max reps of complex:
Back squat
Reverse lunge
Reverse lunge


1:00sek rest

:30sek
2kb Farmers carry

1:00sek rest

 

ENDURANCE

Rx
AMRAP 30 with a partner:
Echo bike calories
– Rotate as needed.
– Non-biking partner accumulates time in a front or side plank.

 

Scaled
10 rounds with a partner:
2:00 C2-bike for calories
1:00 rest
– Rotate as needed.
– Non-biking partner accumulates time in a front or side plank.

Keskiviikko

WOD

//Heavy day

 

Rx & S1
Push press
3-2-2-1-1-1

 

Scaled 2
Push press
3-3-3-3-3-3

“2,5min

Post-workout accessory:

 

Rx
EMOM 10
1set max freestanding handstand hold.


Scaled 1
EMOM 10
15sek chest to wall handstand hold
or handstand hold on wall

 

Scaled 2
EMOM 10
10sek Pike hold on box

Torstai

WOD

Rx
For time:
1,000-m row
50 toes-to-bars
500-m row
25 toes-to-bars

 

Scaled 1
For time:
1,000-m row
30 toes-to-bars
500-m row
15 toes-to-bars

 

Scaled 2
For time:
500-m row
20 hanging knee raises to chest height
250-m row
10 hanging knee raises to chest height

*Cap 14min

 

Post-workout accessory
4 sets:
10-15 GHD hip extensions
(on use box)

 

PAINONNOSTO
Painonnoston tekniikkaharjoittelua

GYMNASTIC
Hanstandpush-up

Perjantai

WODIT TÄNÄÄN:
9.30
10.30
15.30
16.30
17.30

WOD

Pre-workout strength
Every 2:00 for 5 sets:
3 hang power cleans
– Build to workout weight or slightly heavier.

 

Rx

8 rounds for time:
5 box jump-overs (60/75 cm)
5 hang power cleans (70/102,5 kg)

 

Scaled 1

8 rounds for time:
5 box jump-overs (51/61 cm)
5 hang power cleans (47,5/70 kg)

 

Scaled 2

8 rounds for time:
5 box step-overs (41/51 cm)
5 hang power cleans (15/20 kg)

 

*Cap 15min

Lauantai

WOD

Pre-workout
EMOM 6:
2-5 L-sit pull-ups, strict pull-ups, or banded pull-ups

Rx

For time:
21-18-15-12-9
Strict pull-ups
36-30-24-18-12
Wallball (6/9)

 

Scaled 1

For time:
15-12-9-6-3
Banded pull-ups
30-24-18-12-6
Wallball (4/6)

 

Scaled 2

For time:
15-12-9-6-3
Ring rows
15-12-9-6-3
Wallball (4/6)

 

*Cap 23min

Sunnuntai

Omatoimiperuskunto

Valitse 3
(hiihto, soutu, echo-bike, fillari, juoksu)
20min / laji

Harjoituksen päätteeksi 20min rullailua venyttelyä.