Wodit 19. – 25.2.

18.02.2024

Maanantai

WOD

OT2M x 6

2 Squat clean

 

(75% of max) try to explode up during squat

 

OT2M x 6

1 Squat clean

 

*start heavy (90%) build to max.

 

Scaled:

 

First set

OT2M x 6

 

3 hang squat clean

*keep weights moderate and practice the mechanics of the movement.

 

Second set:

 

OT2Mx6

 

2 hang squat clean

*try to add some weight.

 

Basic-Wod

 

Hang power clean practice

 

10x OT2M

 

3x  power clean + front squat

 

*start medium weights and try to add weights to the bar during this 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

Metcon

For time

 

Rx

Row 1000m

50 Chest to bar pull-up

50 Pistol squat

50 Handstandpush-up

50 Pistol squat

200 Double under

 

Cap: 28min

 

Scaled 1

Row 1000m

40 Pull-up

40 Ball touch pistol squat

40 Handstand push-up

40 Ball touch pistol squat

100 Double under

 

Scaled 2

Row 750m

30 Jumping pull-up

40 lunge steps

30 2db/kb push press

40 lunge steps

200 single under

 

Basic-Wod

 

Scaled 2

 

Bike 2000m

50 Ring row

50 lunge steps

50 push press (20/15)

50 Air squat

300 single under

 

Cap: 28min



Painonnosto

Tempaus tekniikkaa ja nostelua

Keskiviikko

WOD

Glute porgressio week 3

 

wu:

3 rounds:

 

10+10 hip opener on wall

3x 10sek hip thrust hold

 

Venyt:

7x “scale strech”

 

Strenght:

 

Tempo Hip thrust

5x 4+6

 

Metcon:

21-15-9

Cal Row

Kb swing (32/24)

 

Cap 6min

 

Basic-Wod

 

Glute porgressio week 3

 

wu:

3 rounds:

 

10+10 hip opener on wall

3x 10sek hip thrust hold

 

Venyt:

7x “scale strech”

 

Strenght:

 

Tempo Hip thrust

4x 4+6

 

Metcon:

15-10-5

Cal Row

Kb swing

 

Cap 6min



Gymnastic

Kippi jutskia (pull-up / toes to bar)

Endurance

Maanantain tai torstain endu

Torstai

 

9.30 Recovery-Wod

16.00 Rästi-wod (ti/ke)

17.00 Recovery-Wod

17.00 Painonnosto

18.15 Endurance

19.15 Recovery-Wod

 

Recovery-Wod

 

Part 1

15min

12cal ergo

6 Cossack squat with plate (in front or overhead)

9 Ring kip (something between feets)

 

Part 2

Shoulder routine



Part 3

Stretching



Painonnosto

Rinnalleveto ja työntö tekniikka ja nostelua

 

Endurance

 

***Oma reppu mukaan***

 

28min amrap with ruck

 

500m Row / 1000m Bike

30 Box step over

20 Pull-up

30 Air squat

20 push-up

 

*Ruck weight (7,5/5kg)

 

Tipsi: reppuun kannaattaa sulloa painojen lisäksi esim huppari tai jotain muuta täytteeksi jotta painot ei niin pääse heilumaan repussa.



Perjantai

WOD

Strength

Shoulder press

5-5-5

 

Push press

5-5-5

 

“2,5min

*after every set perform 10 V-ups

 

Metcon:

 

8min amrap

 

6 Hanstandpush-up

5 Box over jump (75/60)

3 Bar muscle-up

5 Box over jump (75/60)

 

*this metcon is going fast.

So scale the movements that allows you to go unbroken at least first 5min.

 

Basic-Wod

 

Strength

Shoulder press

5-5-5

 

Push press

5-5-5

 

“2,5min

*after every set perform

8 1-leg V-ups

 

Metcon:

 

8min amrap

 

6 2db push-press

5 Box over step

3 Jumping muscle-ups

5 Box over step



Lauantai

WOD

Every 5min for 20min

 

15 Deadlift

1 Legless rope climb

20m FR 2kb/db  lunge walk

 

*Go heavy as possible in deadlifts and lunges that allows you to do  rounds around 3min time.



Sunnuntai

Omatoimiperuskunto

4-6kierrosta kepoisaan tahtiin.

 

5min ergo

1min Boksin ylityksiä

1min istumaanousuja (saa tehdä erivariaatioita)

1min slämball heittoja

1min Kasakkakyykkyjä

1min lepo