Maanantai
WOD
Every 2min for 20min
5 bar over burpee (lateral)
3 Cluster
*Start from a heavylish cluster and try to add few kilos during workout. Bar starts from the floor and lifts should be drop and go with minimal rest between lifts.
Make sure that you have about 1,5min to recover.
Basic-Wod
Every 2min for 20min
5 Burpee
3 Thruster
*Start from semi heavy thruster and try to add few kilos during workout.
Endurance
50min ergoilla
Row
6min Pk
4min VK1
2min VK2
Bike
6min Pk
4min VK1
2min VK2
Ski
6min Pk
4min VK1
2min VK2
Echo bike
6min Pk
4min VK1
2min VK2
Tiistai
WOD
48min easy pace and skill
4x
3min ergo
3min practice bar muscle-up
3min ergo
3min practice handstandwalk
Basic-Wod
48min easy pace and skill
4x
3min ergo
3min practice kipping knee raise
3min ergo practice handstand / wallwalk/ wheelbarrow walk
Painonnosto
Rinnalleveto ja työntö tekniikkaa ja nostelua
Keskiviikko
WOD
Deadlift
3-3-3-3-3
“3min
*Build to heavy (not for max)
For time:
21-15-9
Push-up
Hang power clean
Cap 7min
(rx 50/35)
Scale the weight that you can hit big sets.
Basic-Wod
Sumoeadlift
5-5-5-5
“3min
*Build to heavy (not for max)
For time:
21-15-9
Push-up
Kb Swing
Cap 7min
(rx 50/35)
Scale the weight that you can hit big sets.
Gymnastic
Handtandwalk / yleistä voimistelua
Endurance
Maanantain tai torstain endu
Torstai
9.30 Huolto
16.00 Rästi-wod (ma / ke)
17.00 Huolto
17.00 Painonnosto
18.15 Endurance
19.15 Huolto
Painonnosto
Tempaus harkkaa ja nostelua
Endurance
***Oma reppu mukaan***
18min amrap
(with 7,5/5kg ruck)
20m lunge walk
20 Air squat
20m lunge walk
20 Air squat
10 Burpee to target
10 Push up
10 Burpee to target
10 Push up
25 Object over + db/kb Snatch
5min rest
18min amrap
(same workout continues without ruck)
Perjantai
WOD
“selkäprogressio w3”
Ring row
4+4
5+5
6+6
7+7
0+Max
0+Max
0+Max
Supported bent row from box practice.
Basic-Wod
Wu:
20reps of shoulder rotation.
15 Reverse snow angels
2x 7-10 Wrists with band
8x10sek holds on the wall
Strenght 1:
RIng row
3x 5+5 (slow + Fast)
“2min
Strenght 2:
Band row
3x 8+8
“2min
Strenght 3:
Collect 10-20
Back extensions from box
Lauantai
WOD
Active recovery
+
pikku hikijumppa
Sunnuntai
Omatoimiperuskunto
Pk sykkeillä
Souda 10 000m
Tai
Fillaroi 20 000m
*juu pylly on tunnoton tämän jälkeen, mutta minkäs sille voi 😀