Maanantai
WOD
40x OTM
- 7-12cal Row
- 10 Toes to bar / Knee raise
- 7-12 cal Ski
- 10 V-up
- 7-12 cal Bike
- 10 Slamball throw
- 5-8cal Echo bike
- Rest
*Hit the calories fast producing good power to machine. Core movement sould be relativity easy.
Basic-Wod
40x OTM
- 5-10cal Row
- 10 Knee raise
- 5-10 cal Ski
- 10 1-leg v-up
- 5-10 cal Bike
- 10 Slamball throw
- 4-7cal Echo bike
- Rest
*Hit the calories fast producing good power to machine. Core movement sould be relativity easy.
Endurance
Sallitut syke-alueet pk ja vk1 (sininen / vihreä)
50min
400m run / jog / walk
20 reverse lunge steps
20 1leg V-up
20 Air squat
20 Sit-up
Tiistai
WOD
Back Squat (week 10)
3×4 (75%)
6×3 (80%)
“3min
Basic-Wod
Front squat
5-5-5-5-3-3-3-3
“2,5min
Increase weight for every round. If you did this practice last week, try to start 1-2 kilos higher.
Painonnosto
Rinnalleveto ja työntö tekniikkaa ja nostelua
Keskiviikko
WOD
For time
40-30-20
Deadlift (70/50)
Push-up (hand release)
Cap 12min
*Scaling
Aim to big sets in this workout. Deadlift is relatively light so do it at a speed that allows you to do lot of reps without breaking. Push-ups should be scaled easier if any doubts of that.
Basic-Wod
For time
30-20-10
Sumodeadlift (55/40)
Knees down push-up
Cap 14min
Gymnastic
Yleistä voimistelua
Endurance
Maanantain tai keskiviikon endu
Torstai
9.30 Huolto
16.00 Rästi-wod (ti / ke)
17.00 Huolto
17.00 Painonnosto
18.15 Endurance
19.15 Huolto
Painonnosto
Tempaus harkkaa ja nostelua
Endurance
5 rounds
50cal ergo
50 Double under /150 single under
50 Half burpee
2min rest
Cap 40min
Perjantai
WOD
For strength and skill
with partner
5 rounds of
6/10 Kipping pull-up / assisted kipping pull-up
2-4m handstandwalk
5 rounds of
5/8 Kipping chest to bar pull-up / assisted C2B 2-4m handstandwalk
5 rounds of
1/3 Bar muscle up / assisted bmi / jumping bmi
2-4m handstandwalk
Basic-Wod
For strength and skill
with partner
4 rounds of
10 Ring row
12 Shoulder taps
4 rounds of
7 assisted kipping pull-up 4m weelbarrowwalk
4 rounds of
7 Jumping chest to bar pull-up
Lauantai
WOD
For time
Run 1000m
40 Box step over (60/50)
40 Kb hang snatch (16/12)
Run 800m
30 Box jump over (60/50)
30 Kb hang snatch (24/16)
Run 400m
20 Hi-Box jump over (75/60)
20 Kb hang snatch (32/24)
Cap 35min
Sunnuntai
Omatoimiperuskunto
Salilta reippaasti kävellen urpolan 2,5km tai 5km
Päälle joko 3-4km pk soutu tai hiihto.
Sitten
20-30min kevyttä kehonhuoltoa ( keyvet venyttelyt rullailut, noin 1min / kohta)