Wodit 8.-14.4.

14.04.2024

Maanantai

WOD

For time:

10 Thurster

7 Bar over burpee

10 Thruster

7 bar over burpee

10 Thruster

 

42,5/30

 

Cap 3min

 

3min rest

 

For time:

10cal ski

12  Toes to bar

10cal ski

12 Toes to bar

10cal ski

 

Cap 3min

 

3min rest

 

For time:

16 Db snatch

6 Box jump over burpee

16 Db snatch

6 box jump over burpee

16 Db snatch

 

22,5/15

 

Cap 3min

 

Basic-Wod

 

For time:

10 1-db Thurster

7 db over burpee

10 1-db Thruster

7 db over burpee

10 1-db Thruster

 

22,5/15

 

Cap 3min

 

3min rest

 

For time:

7cal row

12 knee raises

7cal row

12 knee raises

7cal row

 

Cap 3min

 

3min rest

 

For time:

12 Db snatch

4 Box jump over burpee

12 Db snatch

4 box jump over burpee

12 Db snatch

 

17,5/12,5

 

Cap 3min



Endurance

 

Ergo peekoolla (60-70%of max / sininen alue)

 

2x

 

4min Ski

1min plank

 

4min Bike

1min wallsit

 

4min Row

1min hang

 

4min Echo bike

1min handstand



Tiistai

WOD

Metcon:

 

10min amrap

 

10 Strict chest  to  bar pull-up

20 Ring push-up

30 Wallball

 

5min rest

 

10min amrap

 

10 Strict pull-up

20 Hand release push-up

30 Reverse lunge steps with Ball

 

Basic-Wod

 

Metcon:

 

10min amrap

 

6 Banded pull-up / low bar pull-up

14 push-up

20 Wallball

 

5min rest

 

10min amrap

 

10 Ring row

20 lay to up

30 Reverse lunge steps



Painonnosto

Tempaus tekniikkaa ja nostelua

Keskiviikko

WOD

wu:

2x

15+15 hip opener on wall

20 Plank twist

 

3x

4x5sek hip thrust hold (with weight)

7 box jump (aim for straight leg landing)

3 Reverse snow angels

 

Strength and power

10x

 

3 Deadlift (with clean grip)

3 Power clean

 

“2,5min

 

*with two bars, start by doing 3 heavy deadlift. Kill the bar to the floor each rep. (82-86% of max)

right after last deadlift take a step to clean bar and start to lift drop and go singles.

In cleans, go heavy as you can while keeping  good mechanics.

 

Pro tip: tape your thumbs 😀

 

Basic-Wod

 

wu:

2x

10+10  hip opener on wall

14 Plank twist

 

3x

4x5sek hip thrust hold (with weight)

5 box jump (aim for straight leg landing)

3 Reverse snow angels

 

Strength and power

10x

 

3 Sumo deadlift

3 Hang power clean

 

“2,5min

 

Gymnastic

Kipping

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

 

4 rounds  45sek on /15sek off

 

  1. Windmill
  2. Low bar kipping pulls
  3. Back squat + shots press
  4. Reverse snow angel

 

Part 2

Hip routine

 

Part 3

Rolling / massage ball stuff / stretch

 

 

Painonnosto

Rinnalleveto ja työntö tekniikkaa ja nostelua

 

Endurance

Sallitut syke-alueet pk ja vk1 (sininen / vihreä)

50min

500m row or ski / 1000m bike 

20 reverse lunge steps

20 1leg V-up

20 Air squat

20 Sit-up



Perjantai

WOD

Skill practice

 

10x otm

 

odd

 3 kipping handstandpush-up

 

even:

one set of hs-walk

 

“Annie”

For time:

 

50-40-30-20-10

Double under

Sit-up

 

Cap 10min

 

Basic-Wod

 

Skill practice

 

10x otm

 

odd

 3 handstandpush-up from box

 

even:

one set of wheelbarrow walk

 

“Scaled Annie”

For time:

 

70 Single under

30 Sit-up

 

60 Single under

25 Sit-up

 

50 Single under

20 Sit-up

 

40 Single under

15 Sit-up

 

30 Single under

10 Sit-up



Lauantai

WOD

Metcon:

 

4 rounds for time:

 

300m Row

20 Db/kb push press

600m Bike

20 Front squat

 

Cap 28min

 

Rx

Db-kb  22,5-24 / 15-16kg

Barbell 60/45kg



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