Wodit 13.-19.11.

12.11.2023

Maanantai

WOD

Active recovery

 

Basic-Wod

 

Active revovery

 

Endurance

 

Pk ergoilu

 

2x

6min Row

6min Bike

6min Ski

6min E-bike

 



Tiistai

WOD

For movement and stability

 

5x

40sek on 20 sek off

 

  1. Overhead squat + bnp (20/15)
  2. Jefferson curl + squat
  3. Slamball over shoulder
  4. Sumo back squat + cossak (20/15)
  5. Ring kipping
  6. Knee over toes lunge steps
  7. Bridge
  8. Back rotation

 

Basic-Wod

 

For movement and stability

 

4x

40sek on 20 sek off

 

  1. Overhead squat + bnp (20/15)
  2. Jefferson curl + squat
  3. Slamball over shoulder
  4. Sumo squat + cossak
  5. Low bar kipping
  6. Knee over toes lunge steps
  7. Bridge
  8. Back rotation


Painonnosto

Tempaus tekniikkaa ja nostelua

Keskiviikko

WOD

Squat clean  + split jerk

practice

 

10x 1 (80%)

Squat clean + split jerk

“1,5min

 

Basic-Wod

 

Power clean practice

 

10x 1

Power clean + Front squat + push press

”1min



Gymnastic

Yleistä voimistelua

 

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 tekniikka ja nostelua

 

Endurance

Ergo 1

10min

6min Vk2

 

Ergo 2

10min

6min Vk2

 

Ergo 3

10min

6min Vk2



Perjantai

WOD & BASIC WOD

 

Easy pace

40min for sweat

 

2000m Row / Ski / 4000m bike

 

30 Air squat

25 Sit up

20 Ring row

15 Push-up



 

Lauantai

WOD

3 Rounds for time

9 Power snatch (42,5/30)

5m Handstandwalk

*Cap 4min

 

Rest 4min

 

3 rounds for time

9 Overhead squat (42,5/30)

5 Bar muscle-up

*Cap 4min

 

Rest 4min

 

3 Rounds for time

27 Double under

9 Burpee pull-up

*Cap 4min



Sunnuntai

Omatoimiperuskunto

Rennon letkeästi:

10min hiihto

10min soutu

10min fillari

 

10min (rauhassa, hae liikkuvuuksia)

6 valakyykky (keppi tanko)

6 kasakkakyykky

6 Kippi tangossa

6 Kippi renkailla

6 KB windmill

 

5min hiihto

5min soutu

5min fillari