Maanantai
Wod
Front Squat (w2)
5x 67,5%
5x 70%
5x 72,5%
5x 75%
5x 72,5%
5x 70%
“3min
+Extra
Kerrytä GHD sit-uppeja:
30/45/60
Basic-Wod
Back squat
4-6-8-8-6-4
“2,5min
+Vatsa jumppaa extrana
Endurace:
50min (5 total rounds)
5min pk ergo
(with nice effort vk1/vk2)
1min slamball throw
1min box step up
1min slamball throw
1min box step up
1min rest
Tiistai
Wod
6min amrap
9 cal Ski
6 Box jump over
6min rest
6min amrap
9cal Bike
6 Toes to bar
6min rest
6min amrap
7cal Echo bike
20 Double under
6min rest
*Rest times
After you have catch your breath use this time to practice handstand / Handstandwalk
Basic-Wod
6min amrap
9 cal Ski
6 Box step over
6min rest
6min amrap
9cal Bike
6 Knee raise
6min rest
6min amrap
7cal Echo bike
20 fence over jump
6min rest
*Rest times
After you have catch your breath use this time to practice handstand / wallwalk
Painonnosto
***Joulukuun ajan keskiviikkona****
Keskiviikko
Wod
For time with partner
A:
27 cal row
27 Thruster (35/25)
B:
27 cal row
27 Thruster (35/25)
A:
21 cal row
21 Thruster (40/27,5)
B:
21 cal row
21 Thruster (40/27,5)
A:
15 cal row
15 Thruster (45/31)
B:
15 cal row
15 Thruster (45/31)
Scaling:
This work out is for long sets, scale the weights that in theory you can do every set in one or two sets. Dont push the rower too hard to give you chance to do good sets of thrusters.
Basic-Wod
For time with partner
A:
21 cal bike / ski
21 Thruster
B:
21 cal bike / ski
21 Thruster
A:
15 cal bike / ski
15 Thruster
B:
15 cal bike / ski
15 Thruster
A:
9 cal bike / ski
9 Thruster
B:
9 cal bike / ski
9 Thruster
(35/25)
Gymnastic
Ohjelma tulossa.
Painonnosto
Rinnalleveto ja työntö tekniikkaa ja nostelua
Torstai
9.30 Huolto
16.00 Rästi-Wod (ma/ti)
17.00. Huolto
18.15 Endurance (ei huoltoa tähän aikaan)
19.15 Huolto
Endurance:
40min amrap
20 pull-up
30 push-up
40 Sit-up
50 Air squat
3min rest
Painonnosto
***Joulukuun ajan keskiviikkoisin***
Perjantai
Wod
Squat clean practice
OT75sek x10
3 Hang squat clean
*Keep the weight at levet that you have good mechanics, and rhythm.
Basic wod
Power clean practice
OT75sek x10
3 power clean
*Keep the weight at levet that you have good mechanics, and rhythm.
Lauantai
10.00 Wod
11.00 Wod
14.00 Rästi-Wod (ke/pe)
15.00 Wod
Wod
5 rounds:
9 Hspu
4 Shuttle run
12 Ring row
4 Shuttle run
16 Pistol squat
4 shuttle run
Scaling:
If kipping hspu is easy work for you scale the moment that it gives you a challenge. (chest to wall hspu, strict…)
If kipping hspu is challenging for you aim for level that first rounds you can go unbroken.
If you are just practicing the movent reduce the reps (5).
Ring row should be challenging for every one. Find the level that you can squeeze firsts rounds unbroken.
Sunnuntai
Omatoimiperuskuntoilu
2x
6min Bike
6min Ski
6min Row
*pidä ergoissa vastukset hyvin alhaisena. Kevyttä liikettä hyvällä frekvenssillä.
Päälle paikkojen rullailua 1-2x 60-90sek / lihas.
Valkkaa 5-8 lihasparia mitä huollat.