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
- Side plank
- Reverse plank
- Side plank
- Plank
- Superman hold
5min ergo (pk)
4osek on / 20sek off
- Hang on the bar
- Wallsit
- Handstandhold
- Stand or scales on balance board
- Stand or scales on balance board (other leg)