Maanantai
WOD
40min for quality:
500m row or 1000m bike or 200m run
1+1 Turkish get-up
5 Bar muscle-up
*go heavy as possible in tgu.
*practice muscle-ups from your level and aim for an unbroken set.
Basic-Wod
40min for quality:
500m row or 1000m bike or 200m run
1+1 Turkish get-up
5 Jumping chest to bar pull-up
*go heavy as possible in tgu.
*try to do unbroken sets on j-c2b, and try to increase range of the pull- during workout.
Endurance
Easy pace for 35min
100m run
5 pull-up
10 Push-up
15 Air squat
Tiistai
WOD
Strength:
Back squat
11x 1
“2,5min
Build up for 6 sets and then last 5 lower the weight back down. (start form 82,5%-85%)
Basic-Wod
Back squat practice
Back squat
10×3
“2,5min
Use moderate weight, concentrate on mechanics and range of motion.
Painonnosto
Tempaus juttuja
Keskiviikko
WOD
Metcon:
2min rounds in a clock
Rounds 1-3:
2+2 Db snatch
20m shuttle run
*chest to floor in turning point.
Round 4
Rest
Rounds 5-7:
5 obstacle over burpee
Round 8
Rest
Rounds 9-12
Speed ladder + fence jumps
Basic-Wod
Metcon:
2min rounds in a clock
Rounds 1-3:
2+2 Db snatch
7+7m shuttle run
*chest to floor in turning point.
Round 4
Rest
Rounds 5-7:
4 fence over burpee
Round 8
Rest
Rounds 9-12
Speed ladder + fence jumps
Gymnastic
Kippi treeniä
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: 30min
Core work
Part 2: 30min
Stretching
Painnonnosto
Rinnalleveto ja työntö harkkaa
Endurance
35min amrap
400m Run
400m Kb carry on shoulder
40 Kb hang clean and jerk
40 Jumping squat
2min rest
Rx 24/16
Perjantai
WOD
25min for quality
12 Pistol squat
3 Squat snatch
1 Rope climb
Basic-Wod
25min for quality
8 1 leg squats form box
3 hang squat clean
1 Down and up with rope
Lauantai
WOD
For time:
Bike 2000m or run 800m
25 Strict handstand push-up
25 Strict toes to bar
Bike 2000m or run 800m
50 Handstand push-up
50 Toes to bar
Bike 2000m or run 800m
75 Push-up
75 Sit-up
Sunnuntai
Omatoimiperuskunto
10-15min soutu
2-3 kierrosta:
20 Kasakkakyykky
20 Sit-up
10-15min fillari
2-3 kierrosta:
20 Russian twist (kiekko tai pallo tähän)
20 box step up (pallo olalla)
10-15min hiihto
2-3kierrosta:
10+10 yhden jalan lantionnosto
20 Supermanrock