Maanantai
WOD
Strength:
Ring row
8-8-6-6-6
“2,5min
Metcon
10min amrap
3 bar muscle up
7 hi- box jump (75/60)
Basic-Wod
Strength:
Ring row
8-8-6-6-6
“2,5min
Metcon
10min amrap
3 jumping chest to bar
7 box jump
Endurance
35min amrap
Row 1000m
40 KB clean & jerk (24/16)
40 military sit-up
40 Medball squat
Tiistai
WOD
Power clean and ring strength practice
Metcon
12min amrap
2 ring dips
2 burpees
5 hang power cleans
4 ring dips
4 burpees
5 hang power cleans
6 ring dips
6 burpees
5 hang power cleans, etc.
*Continue adding 2 reps to the ring dips and burpees until time expires.
Rx 80/55kg
Scaling:
*Ring Dip -> Box Dip -> ring push-up
*Hang power clean -> weight
Basic-Wod
Metcon
12min amrap
1 push-up
1 burpees
5 hang power cleans
2 ring dips
2 burpees
5 hang power cleans
3 push-up
3 burpees
5 hang power cleans, etc.
*Continue adding 1 reps to the push-ups and burpees until time expires.
Rx 40/30kg
Painonnosto
Tempaus tekniikkaa ja nostelua
Keskiviikko
WOD
Heavy day
Every 3min for 30min
(10 rounds total)
5 push press
7 Deadlift
*Todays workout is “movin heavy sh*t for ten rounds.
*Take the bar from the rack for push press. After last rep walk straight to the deadlift bar and start lifting.
Basic-Wod
Every 3min for 30min
(10 rounds total)
7 push press
7 Banded sumodeadlift
Take the bar from the rack for push press. After last rep walk straight to the deadlift bar and start lifting.
Gymnastic
Handstand stuff
Endurance
Maanantain tai torstain endu
Torstai
9.30 Recovery-Wod
16.00 Rästi-wod (ma/ke)
17.00 Recovery-Wod
17.00 Painonnosto
18.15 Endurance
19.15 Recovery-Wod
Recovery-Wod
Part 1
16x 40sek on /20sek off
- Plate circle
- Slow cossack squat
- Bench dip with stretch
- Back squat + shots press
Part 2
Shoulder routine
Part 3
Stretching
Painonnosto
Rinnalleveto ja työntö tekniikka ja nostelua
Endurance
For time:
In teams of 3
Relay
12x 600/500m Ski
(4 times / team member)
OR
For time:
In teams of 3
Relay
12x 1200/1000m Bike
(4 times / team member)
Perjantai
WOD
Glute progressio w6
wu:
3 rounds:
15+15 hip opener on wall
3x 5sek side plank opener
Venyt:
7x “scale strech”
Strength:
Tempo Hip thrust
3×3 (5sek hold)
Hip thrust
3×8
Tempo deadlift
From the top to the chins
5x 5
(5-5-1)
*dont let the bar touch to the ground.
* keep core tight all the time.
Basic-Wod
wu:
3 rounds:
10+10 hip opener on wall
3x 5sek side plank opener
Venyt:
7x “scale strech”
Strength:
Tempo Hip thrust
3×3 (5sek hold)
Hip thrust
3×8
Tempo banded sumodeadlift practice
(3-5-1)
Sets of 8 reps.
Lauantai
WOD
35min partner amrap
50cal Ergo 1
20m handstand walk
50 Box jump overs
50cal Ergo 2
20 Handstand push-up
50 Burpee to target
50cal Ergo 3
40m 2db Overhead walking lunge
100 Crossover
Ergo: row, ski, bike
in any order
Reps can be divided anyhow. But both have to do at least 1 rep each movement.
Rx weights for lunge 2x 22,5 /15kg
Sunnuntai
Omatoimiperuskunto
Rennonletkeästi pienillä vastuksilla.
Pyri että syke olisi pk alueella (sininen syke-alue kellossa)
3-4x
5min Row
5min Bike
5min Ski
20-30min rentoa huoltoa:
Rullaille kevyesti ja rauhallisesti ( hyvä aika 45-75sek/ lihas/ alue)
Isoja rentoja venytyksiä (30-60sek veny)
*huom kellon aika saattaa näyttää pitkälle mutta jos valitset esim 5lihasparia niin pelkällä niiden minuutin rullaillulla saat 20min täyteen.