Wodit 18.-24.3.

17.03.2024

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

 

  1. Plate circle
  2. Slow cossack squat
  3. Bench dip with stretch
  4. 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.