Maanantai
WOD
Metcon
3 Rounds for time:
Rx
50 Alternating single leg squat
3 Rope climb
800m Run
Scaled 1
30 Alternating single leg squat
2 Rope climb
800m Run
Scaled 2
30 Reverse lunge steps
4 lay to up
400m Run
*Target time under 30min
BASIC- WOD
Metcon
3 Rounds for time:
Scaled 1
30 Alternating single leg squat
2 Rope climb
800m Run
Scaled 2
30 Reverse lunge steps
4 lay to up
400m Run
*Target time under 30min
Tiistai
WOD
Strength:
Shoulder press
7-7-7-7-7
“2,5min
*Stop the bar to the front rack between each rep.
Metcon:
OTM x 7
7 Toes to bar
Max reps burpees
Result: total number of completed burpees
BASIC- WOD
Strength:
Shoulder press
7-7-7-7-7
“2,5min
*Stop the bar to the front rack between each rep.
Metcon:
OTM x 6
6 Hanging knee raises
Max reps burpees
Result: total number of completed burpees
Keskiviikko
WOD
Strength
Prep for test
Tempo back squat
3 reps with 3sek eccentric and 3sek pause at the bottom
5-7 sets (75-92,5% of capacity)
“3,5min
*Use pause to find your deepest squat position and develop strength and comfort, DO NOT LIMIT YOUR DEPTH!
Accessory:
3×10 Single leg KB deadlift
*use moderate weight
With partner (couplet)
3x 5-10 Sigle leg glute bridge from bench
* Foam rolling quads.
BASIC- WOD
Strength
Prep for test
Front squat
3 reps with 3sek eccentric and 3sek pause at the bottom
5-7 sets (70-90% of capacity)
“3,5min
*Use pause to find your deepest squat position and develop strength and comfort, DO NOT LIMIT YOUR DEPTH!
Accessory:
3×6 Single leg KB deadlift
*use moderate weight
With partner (couplet)
3x 5-10 Sigle leg glute bridge from floor + Foam rolling quads.
PAINONNOSTO
Tempaus harkkaa
GYMNASTICS
Handstand hommeleita
ENDURANCE
2 rounds of:
1min of box jump
1min of Db snatch (17,5/12,5)
1min of wallball
1min of 2 kb clean & jerk (16/12)
1min of Cal ski
1min rest
1 round of:
1min Burpee box jump
1min devils press
1min of burpee wallball
1min of burpee cluster 2kb
1min of burpee
1min rest
1 round of:
1min of box jump
1min of Db snatch (17,5/12,5)
1min of wallball
1min of 2 kb clean & jerk (16/12)
1min of Cal ski
1min rest
Post workout
Collect:
2min of plank
1min side plank (each side)
1min of reverse plank
1min of hollow / tuck hold
Torstai
9.30 Recovery-Wod
16.00 Rästi-Wod (Ma/Ke)
17.00 Recovery-Wod
18.15 Endurance
19.15 Recovery-Wod
Recovery-Wod
Part 1:
20min easy jog
Part 2:
20min squat mobility
Part 3:
20min stretching
ENDURANCE
“Helton”
3 rounds for time
800m Run
30 2 db squat clean (22,5/30)
30 Burpee
Cap 40min
Perjantai
WOD
Strength:
For total load
Every minute for 10min
Clean + hang clean + hi-hang clean
*Squat or power, your choice to move as much weight as possible.
Post workout
Practice 10min handstand / handstand walk
BASIC- WOD
Strength:
For total load
Every minute for 10min
3 hang clean
*Squat or power, your choice to move as much weight as possible.
Post workout
Practice 10min handstand / handstand strength
Lauantai
SUPER-WOD (90min)
Part 1
Metcon
0:00-10:00
For time
1-2-3-4-5-6-7-8-9-10
Pull-up
Front squat (42,5/30)
10:00-20:00
For time
21-15-9
Pike push-up
2 db Hang power clean (22,5/15)
20:00-30:00
For time:
3 rounds of:
10 Thruster (42,5/30)
10 Bar facing burpee
Part 2:
Core:
3x 14-20 Landmine twists
3x 6-10 Maailman paras liike
2x 100m Sandbag carry (shoulder)
Sunnuntai
Omatoimiperuskunto
Urpolan 5km /5+2km / 10km kävely.
+15min venyttely