Maanantai
WOD
36x OTM
- Row cal
- Box jump
- Sit-up
- Rest
- Bike / ski cal
- Db squat (22,5/15)
- Slamball throw
- Rest
*This is not easy pace, but same time you should not kill yourself on this one. Do it with good effort and try do same reps each round.
Basic-Wod
36x 40sek on / 20sek off
- Row cal
- Box step up
- Sit-up
- Rest
- Bike / ski cal
- Air squat
- Slamball throw
- Rest
*This is not easy pace, but same time you should not kill yourself on this one. Do it with good effort and try do same reps each round.
Endurance
For time:
125 Air squat
100 Kb swing 24/16 (vertical)
75 Db snatch 22,5/15
50 Sit-up
25 Burpee to target
50 Sit-up
75 Db snatch 22,5/15
100 Kb swing 24/16 (vertical)
125 Air squat
Cap 40min
Tiistai
WOD
Selkä progressio (w7)
wu:
3x
15 wrist curls with bar
10+10 Shoulder rotation
10 Pull-over
10 Ring row (1sek stop)
Supported bent row from box
6×8 (same weight as last week)
“2min
Tempo pull-up
4x 3+4
“2min
Basic-Wod
Selkä progressio (w7)
wu:
3x
15 wrist curls with bar
10+10 Shoulder rotation
10-15 Pull-over
Ring row
4x 3(slow) + 6(fast)
“2min
Db bent row
4x 8-10
Painonnosto
Rinnalleveto ja työntö tekniikkaa ja nostelua
Keskiviikko
WOD
Deadlift
6-6-6-6-6 (75%)
“2min
10min amrap
15 Wallball
12 Kb swing (horizontal)
9 V-up
*ball 9/6, kb 32/24kg
Basic-Wod
Sumodeadlift
6-6-6-6-6
“2min
8min amrap
12 Wallball
9 Kb swing (horizontal)
6 Tuck-up
Gymnastic
Käsilläseisonta / -kävely hommia
Endurance
Maanantain tai torstain endu
Torstai
9.30 Huolto
16.00 Rästi-wod (ma, ti, ke)
17.00 Huolto
17.00 Painonnosto
18.15 Endurance
19.15 Huolto
Painonnosto
Tempaus tekniikka ja nostelua
Endurance
35min amrap
5cal ergo
5 Burpee to plate
*add 5 reps each round for both movements.
Perjantai
WOD
Every 4min for 20min
5 bar muscle-up
20m overhead lunge
5 Wallwalk
After workout practice handstandwalks for 10min.
Basic-Wod
Every 4min for 20min
5 jumping muscle-up
20m overhead lunge
3 Wallwalk
After workout practice handstandwalk wheelbarrowwalk for 10min.
Lauantai
WOD
Wtih partner
Front Squat
7-6-5-4-3-2-1
In time frame of 10min.
*Start easy and go for heavy single. This is not typical strength workout, this is more intensiv.
14min Partner amrap as relay
10 Deadlift
5 Zercher squat
20 Bar over jump
*Fatbar 60/42,5kg
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)