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
- Windmill
- Low bar kipping pulls
- Back squat + shots press
- 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