Maanantai
WOD
15min amrap
8 Toes to bar
16 Kb hang clean and jerk (24/16)
24 Box jump
After amrap
There is 1min rest before:
4min time for max set of unbroken double unders
Basic-Wod
15min amrap
6 Knee raise
12 Db hang clean & jerk
18 Fence over jump
After amrap
There is 1min rest before:
4min time for max set of unbroken double unders /
crossovers / single unders
Endurance
Intervalls with partner
(for time)
A: Row 1500m
B Row 1500m
A: Row 1200m
B: Row 1200m
A: Row 900m
B: Row 900m
A: Row 600m
B: Row 600m
*Find pace that is little bit under the max pace for each intervall. (example 1500m pace you could keep to 2000m if needed.)
Hi-pace but not for death.
Tiistai
WOD
Selän voima progressio alkaa.
Liikkeiden harjoittelua ja vastusten etsintää luvassa.
Basic-Wod
Ring row
4x 10
“2min
Chin over bar hold
4x 10-20sek
“2min
3x 10
Pull over
“2min
Painonnosto
Tempaus tekniikkaa ja nostelua
Keskiviikko
WOD
Back Squat (w13)
2x (75%)
2x (75%)
2x (85%)
2x (85%)
2x (92%)
2x (92%)
“3min
Extra:
30-50 ghd sit-up
Basic-Wod
Front Squat
6-6-4-4-2-2
“3min
Extra:
30-50 V-up
Gymnastic
Yleistä voikkaa
Endurance
Maanantain tai torstain endu
Torstai
9.30 Huolto
16.00 Rästi-wod (ti / ke)
17.00 Huolto
17.00 Painonnosto
18.15 Endurance
19.15 Huolto
Painonnosto
Rinnalleveto ja työntö harkkaa ja nostelua
Endurance
10min pk ergo
5min:
20 Sit-up
20sek plank
14 1-leg V-up
20sek plank
10 V-up
20sek plank
10min pk ergo
5min:
20 Russian twist
20sek side plank (L)
20 Russian twist
20sek side plank (R)
10 Plank twist
20sek side plank (L)
10 Plank twist
20sek side plank (R)
10min pk ergo
10 Supermanlift
20sek Superman hold
10 Supermanlift (upper)
20sek Superman hold
10 Supermanlift (lower)
20sek reverse plank hold
10 Supermanlift (cross)
20sek reverse plank hold
Perjantai
WOD
Thruster
Find heavy 2
Every 3min for 12min
7 Thruster
7 Bar over burpee
7 Thruster
(Rx Thruster weight 65% of 2 rep max)
Basic-Wod
Thruster
3-3-3-3
“2min
Add weight for each round.
Every 3min for 12min
5 Thruster
5 Bar over burpee
5 Thruster
(32,5 / 25)
Lauantai
WOD
For time
6,5km Bike ride ***
100 Db snatch (22,5/15)
75 Pull-up
**Bike ride with a real bike on outdoor. No matter what kind of bike you have, take this as challenge and fun. Cycling helmet is mandatory.
If you dont have anykind of bike you can do same workout with concept2 bike or echobike.
Sunnuntai
Omatoimiperuskunto
Syysretki!
Reppuun juomaa ja ehken evästäkin ja luontoon pitkälle kävelylle / pyöräilylle!
Nappaa kuva reissusta ja laita faceryhmään tai wodconnectiin.