Wodit 29.5.-4.6.

28.05.2023

Maanantai

WOD

 

3x 4min intervall

 

21cal Row

Then amrap

7 Deadlift (92,5/65)

14 Sit-up

 

4min rest between rounds

 

BASIC-WOD

 

3x 4min intervall

 

18cal Ergo

Then amrap

6 Sumodeadlift (62,5/45)

12 Sit-up

 

4min rest between rounds

 

ENDURANCE

 

40min amrap

 

800m run

50 Box over step

40 Mountain climber

30 Air squat

20 Push-up

10 Burpee box step over

 

Rx 12,5 / 7,5kg reppu

 

HUOM! OMA REPPU MUKAAN!



Tiistai

WOD

 

Max reps

 

5x OT3min

Max reps bench press (unbroken set)

 

3min rest

 

5x OT3min

Max reps strict pull-up

(unbroken set)

 

*Choose weight and movement that you are able to do +10reps also when tired. Don`t change the weight or movement during workout.

 

BASIC-WOD

 

Max reps

 

4x OT3min

Max reps push press (unbroken set)

 

3min rest

 

4x OT3min

Max reps ring row

(unbroken set)

 

*Choose weight and moment that you are able to do +10reps also when tired. Don`t change the weight or movement during workout.



Painonnosto

Rinnalleveto ja työntö tekniikkaa ja nostelua

Keskiviikko

WOD

 

4 Rounds for time

 

50 Double under

400m Run

25 Box over jump

 

2min rest

 

BASIC-WOD

 

4 Rounds for time

 

60 single under

400m Run

25 fence over jump

 

2min rest



Voimistelu

Kippi pull-up hommia

 

Endurance

Maanantain tai torstain endu

Torstai

9.30 Huolto

16.00 Rästi-Wod (ma/ti)

17.00 Huolto

18.15 Endurance (ei huoltoa tähän aikaan)

19.15 Huolto

 

Painonnosto

Tempaus tekniikkaa ja nostelua

 

Endurance

4min Row

1min Plank

4min Bike

1min Side plank

4min Ski

1min Side plank

4min Shuttle run

1min Plank

 

2 kierrosta:

eka kierros pk

toka kierros vk2



Perjantai

WOD 

10 rounds for time

 

5 Front squat

5 Parallette handstandpush-up

 

*choose weight for front squat that are challenging, but you can do each set unbroken.

Similarly on the HSPU, choose a modification that is more challenging than the last time you performed HSPU

 

BASIC-WOD

 

10 rounds for time

 

5 Front squat

5 Hspu from box

 

*choose weight for front squat that are challenging, but you can do each set unbroken.

Similarly on the HSPU, choose a modification that is more challenging than the last time you performed HSPU

 

Lauantai

10.00 Wod

11.00 Wod

14.00 Rästi wod (ke/pe)

15.00 Wod

 

WOD

15min amrap

 

50 Box step up

50 Jumping pull-up

40 Lunge

40 Burpee

30 Toes to bar

30 Push-up

Max reps ring mu / ring dip / jumping ring dip



Sunnuntai

Omatoimiperuskunto

2-3x lista läpi (1 kierros = 20min)

5min ergo (pk)

40sek on / 20sek off

  1. Side plank
  2. Reverse plank
  3. Side plank
  4. Plank
  5. Superman hold

5min ergo (pk)

4osek on / 20sek off

  1. Hang on the bar
  2. Wallsit
  3. Handstandhold
  4. Stand or scales on balance board
  5. Stand or scales on balance board (other leg)