Maanantai
WOD
Post workout:
100+100m Db overhead carry.
Use dumbbell that you will use in work out
Metcon:
Rx
21-15-9
Pull-up
Db clean & jerk (left arm)
Db clean & jerk (right arm)
*Rx 22,5/15kg
*Target time under 8min
Scaled 1
21-15-9
Jumping pull-up
Db clean & jerk (left arm)
Db clean & jerk (right arm)
*15/10kg
Scaled 2
15-12-9
Ring row
Db clean & jerk (left arm)
Db clean & jerk (right arm)
15/10kg
BASIC- WOD
Post workout:
100+100m Db overhead carry.
Use dumbbell that you will use in work out.
Metcon:
15-12-9
Ring row
Db clean & jerk (left arm)
Db clean & jerk (right arm)
*15/10kg
Tiistai
WOD
Metcon:
Every 7min for 21min
400m run
25 Wallball
15 Burpee to target
*Result = slowest round
Scaled
Every 7min for 21min
400m run
16 Wallball
8 Burpee to target
*Scale weight of the ball and wallball and burpee reps that allows you to go under 5min and more likely near 4min each round.
BASIC- WOD
Metcon:
Every 7min for 21min
400m run
16 Wallball
8 Burpee to target
*Scale weight of the ball and wallball and burpee reps that allows you to go under 5min and more likely near 4min each round.
Keskiviikko
WOD
Strength
Deadlift
5-4-3-2-1
“3min
Metcon:
For time:
10 Double under
1 Power clean
20 Double under
2 Power clean
30 Double under
3 Power clean
40 Double under
4 Power clean
50 Double under
5 Power clean
*Rx 82,5/57,5
*Target time under 5min
Scaled:
30sek Double under attempts
1 Power clean
30sek Double under attempts
2 Power clean
30sek Double under attempts
3 Power clean
30sek Double under attempts
4 Power clean
30sek Double under attempts
5 Power clean
Rx 60/42,5
*Target time under 5min
BASIC- WOD
Strength
Deadlift
5-5-5-5-5
“3min
Metcon
For time:
15 Single under
1 Power clean
30 Single under
2 Power clean
45 Single under
3 power clean
60 Single under
4 Power clean
75 Single under
5 Power clean
*Target time under 6min
PAINONNOSTO
Tempaus harkkaa
GYMNASTICS
Kipping pull-up hommeleita
ENDURANCE
6 rounds
500m bike
16 box over jump
200m run
*Rest 1min between rounds
*Find pace that allows you to keep moving without any break during round.
Torstai
9.30 Recovery-Wod
16.00 Rästi-Wod (Ma/Ti)
17.00 Recovery-Wod
18.15 Endurance
19.15 Recovery-Wod
Recovery-Wod
Part 1:
20x 40on / 20off
- Work on hang and kipping
- Toes over knees lunges
- Plate circles
- Go unders
- Rerverse snow angel
Part 2:
Stretching and rolling
ENDURANCE
Partner workout
3 Rounds for time:
1000/800m Row
50 Burpee
50 Box jump (60/50)
800m Run (together)
*Cap 45min
Perjantai
WOD
Strength
Back Squat
3-3-2-2-1-1
*3min
*every rep with 3sek eccentric and 3sek pause at the bottom
Accesory:
3x
10+10 Single leg kb deadlift
10-20 1-leg Glute bridge
BASIC- WOD
Strength
Back Squat
3-3-3-3-3-3
*3min
*every rep with 3sek eccentric and 3sek pause at the bottom
Accesory:
3x
6+6 Single leg kb deadlift
2x 10sek Glute bridge hold (2leg)
Lauantai
SUPER-WOD (90min)
Partner workout
60min amrap
40 Partner sit-up (one medball)
40 Sumo Deadlift high pulls (35/25)
40m overhead lunge (1×22,5/15)
4 Rope climb
*At 0:00 mark both run for 3km
*At 30:00 mark perform 120 burpees as a team (not simultaneous reps)
Sunnuntai
Omatoimiperuskunto
Sillai että tulee hiki
2km hölköttely
5km fillarointi
3km soutu
2km hiihto
20min iisiä venyttelyä, rullailua, pallottelua.
Hyvä aika 20-40sek / veny / rullaus