Maanantai
Wod
30sek on / 30sek off
4 rounds
- GHD sit-up
- Sumodeadlift high pull (40/30)
- Wallball
- Strict knees to elbows
- Vertical kb swing (24/16)
- Jumping squats
- Rest
*Try to do same reps every round.
Basic-Wod
30sek on / 30sek off
4 rounds
- Tuck-up
- Sumodeadlift high pull (30/20)
- Wallball
- Knee raise
- kb swing
- Air squat
- Rest
*Try to do same reps every round.
Endurace:
Easy pace (pk/vk1/ cindyssä saa käväistä vk2)
10min row
10min
5 jumping pull-up
10 Push-up
15 air squat
10min Bike/ Ski
10min
5 jumping pull-up
10 Push-up
15 air squat
Tiistai
Wod
Handstandpush-up practice
15min amrap
2 Ring muscle-up
4 Parallet hspu
10 Box jump (75/60)
*Scaling
Ring muscle-up: 2 Jumping ring muscle up, 3 jumping ring dip.
Hspu: range of the movement. Hspu from box.
Box: height of the box, box step up.
*Scale rmu and hspu that you must use little bit of time on them. This is not sprint kind off workout, this should feel on you upper body strength. Use box as recovery movent to give time to your upper body to recover between rounds.
Basic-Wod
Easy handstand practice
15min amrap
3 Jumping bar muscle-up
5 hspu from bench
12 object over jump
Painonnosto
Rinnalleveto ja työntö tekniikkaa + nostelua
Keskiviikko
Wod
Back squat
12-10-8-2-2-2
“3min rounds
+Speed
Basic-Wod
Front squat
10-10-8-6-6
“3min rounds
+Speed
Gymnastic
Bar kipping -> pull-up / toes to bar
+ Chällenge??
Torstai
9.30 Huolto
16.00 Rästi-Wod (ma/ti)
17.00. Huolto
18.15 Endurance (ei huoltoa tähän aikaan)
19.15 Huolto
Endurance:
3min Row + 3min Bike + 3min Row + 3min Ski
(Pk + Pk + Vk1 + Vk1)
4min VK2 + 2min cool down.
Row max metres in 15min. (no bpm limits)
*This will happen in 2 heats, while heat 1 is rowing heat 2 is keeping bikes and skiergs going on easy pace.
And Heat 1 will be cooling down on bikes and skiergs when heat 2 is going on rowers.
Painonnosto
Tempaus tekniikkaa ja nostelua
Perjantai
Wod & Basic wod
2 Rounds for nice sweat and good mood.
3min Bike
3min of:
16 Russian twist
12 Box over step
3min Row
3min of:
12 V-up
12 Hip extension (feet on bench)
3min Ski
3min of:
8+8 Side plank lift
8 Toes to rings
Lauantai
10.00 Wod
11.00 Wod
14.00 Rästi-Wod (ke/pe)
15.00 Wod
Wod
Double rep “DT”
5 Rounds for time
24 Deadlift
18 Hang power clean
12 Shoulder to overhead
(42,5/30)
Cap 20min
*If you have done “DT” workout use lighter weight on this one.
Sunnuntai
Omatoimi peruskuntoilu
Korttipeli!!! Erikois säännöillä.
Pata: Burpee
Hertta: Boksihyppy
Risti: Istumaannousu tai V-up
Ruutu: Cal Hiihto
Jokeri: 1min lankku
Ohjeet: laita erä kelloon haluamasi määrä 1min eriä
(45-75x 1min)
Sekoita pakka ja käännä joka erässä jokaiselle osallistujalle oma liike ja toistoluku mitä pitää tehdä (toisto luku on kortin numero) valitse onko ässä 1 vai 14. Pelille on tyypillistä että välillä voi olla enemmän hiki kun välillä 😀
*salilta löytyy yksi korttipakka wallball hyllyn päältä romppeiden seasta.