Wodit 29.7.-4.8.

28.07.2024

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