Viikon Wodit

Maanantai

WOD

//HEAVY DAY by gymnastic strength

 Rx

OT90SEK x 6
Odd: 1 Legless rope climb
Even: 3 Deficit strict hspu

OT90SEK x 6
Odd: 1 Legless rope climb
Even: 6 Strict ring dips

OT90SEK x 6
Odd: 1 Legless rope climb
Even: 9 Db Bench press

*No jump to rope
*No feet when descending

 

Scaled 1

OT90SEK x 6
Odd: 1 Partial legless rope climb
Even: 3 Strict hspu from abmat

OT90SEK x 6
Odd: 1 Partial rope climb
Even: 6 Banded strict ring dips

OT90SEK x 6
Odd: 1 Rope climb with feet
Even: 9 Db Bench press

*Use feets each rep when descending from rope.

 

Scaled 2

OT90SEK x 6
Odd: 1 Rope climb or 2 lay to ups
Even: 3 Pike push-up

OT90SEK x 6
Odd: 1 Rope climb or 2 lay to ups
Even: 6 Feet down ring dips

OT90SEK x 6
Odd: Rope climb or 2 lay to ups
Even: 9 Db Bench press

 

Hyrox / Power
Lowerbody strength and stamina.
“Include some running.

Tiistai

WOD

Pre-workout skill
4 rounds:
:10 high wall-ball shots
:20 rest
:10 triple-unders
:20 rest

 

Rx
3 rounds for time:
30 wall-ball shots (6/9 kg)
90 double-unders

 

Scaled 1
3 rounds for time:
30 wall-ball shots (4/6 kg)
45 double-unders

 

Scaled 2

3 rounds for time:
15 wall-ball shots (4/6 kg)
90 single-unders

 

*Cap 10min

 

Hyrox / Engine

Running drills and few intervalls

 

Keskiviikko

WOD

//HEAVY DAY

Deadlift
10-10-8-8-6

“4min
*Use touch and go reps. Use weight that allows great mechanic and barbell speed.

Accessory work:
Every 2min for 10min

15sek Dip-drives

*Bar from rack.
*Use heavy bar
*Concentrate to brace the core

 

Torstai

WOD

For quality with partner

Rx
Jog 1000m
20m handstandwalk
Jog 800m
35m handstandwalk
Jog  400m
50m handstandwalk
Jog  200m

Scaled

Jog 800m
16m spotted handstandwalk
Jog 600m
24m spotted handstandwalk
Jog  400m
32m spotted handstandwalk
Jog  200m

*Jog together, split handstandwalk anyhow
*30min

 

Hyrox – Complete

3x8min amraps.
“Include some running.

Perjantai

WOD

Rx

On an 18:00 clock:

9-15-21 reps for time of:
Pull-ups
Thrusters (30/42,5 kg)

In the remaining time:
Build to a heavy single thruster
– Take the bar from the floor.

 

Scaled 1

On an 18:00 clock:
For time:
9-12-15
Pull-ups
9-15-21
Thrusters (25/35 kg)

In the remaining time:
Build to a heavy single thruster

Scaled 2

On an 18:00 clock:
9-12-15 reps for time of:
Jumping pull-ups
Thrusters (15/20 kg)

Every :90 for the remaining time:
2 thrusters
– Practice mechanics with slightly heavier than workout load.

-Take the bar from the floor.

-Part 1 result = time
-Part 2 result = heaviest lift
-Part 1 cap 8min

Hyrox – Engine

Erg drills and easy intervalls.
“no running.

Lauantai

WOD

//Partner workout

Rx
OT2M x 6
15 Synhcro kb squats (16/24)
9 Synchro stick over burpee (later)
Max meters sledge push (120/165kg)

Scaled 1
OT2M x 6
12 Synchro kb squats (12/16)
7 Synchro stick over burpee (later)
Max meters sledge push (100/140kg)

 

Scaled 2
OT2M x 6
10 Synhcro kb squats (8/12)
6 Synchro stick over burpee (later)
Max meters sledge push (50/80kg)

 

Hyrox – Power

Overall strength
Work mostly on:
sledge, carrying, and lunges..

Sunnuntai

Omatoimiperuskunto

15min Easy bike (pk, zone 2).
15min Easy jog (pk, zone 2).
15min Easy row (pk, zone 2).

8min foam rolling
8min stretching