Maanantai
WOD
8 Rounds for time:
Rx
100m run with 12/8kg kb
7m handstandwalk
1 Rope climb
Scaled 1
100m run with 12/8kg kb
14 Handstand shoulder taps
1 Rope climb half way
Scaled 2
100m Run
20 Pike shoulder taps
1 Down and up with rope
Cap 20min
BASIC- WOD
8 Rounds for time
100m 2db carry (15/10)
14 Feet on wall shoulder taps
20sek hang / or 2 grip chance
Cap 20min
ENDURANCE
Easy pace (peruskunto, eli sininen alue)
For 50min
1000m Jog / power walk
6min Row
6min Bike
6min SKi
Tiistai
WOD
Progression (3.1/8)
Back squat
6×2 (92-95% of week 1 max)
*with 5sek eccentric and 5sek bottom hold each rep
*Do not limit depth of the squat.
*This is a test for back squat not for stripper squat.
Beginners should scale to front squat for this progression, for safety and mechanics.
Accessory:
3x 10 kb single leg deadlift
*use moderate weight
3x 14-20 Single leg glute bridge
*foam rolling
BASIC- WOD
Progression (3.1/8)
Front squat
6×2 (92-95% of week 1 max)
with 5sek eccentric and 5sek bottom hold each rep
*Do not limit depth of the squat.
Accessory:
3x 10 kb single leg deadlift
*use moderate weight
3x 14-20 Single leg glute bridge
*foam rolling
Painonnosto:
Tempaus tekniikkaa
Keskiviikko
WOD
Partner workout
20min amrap as relay
Rx
1 Wallwalk + 1 chest to wall hspu (during rep)
12 Pull-up
20m 2kb lunge walk (16/12)
Scaled 1
1 Wallwalk
8 Pull-up
20m 2kb lunge walk (12/8)
Scaled 2
1 Wallwalk
12 Jumping pull-up
20m Lunge walk
*Aim to 60-90sek rounds.
* Nothing should be that difficult that you can’t push all the time.
BASIC- WOD
20min partner amrap as relay
1 Wallwalk
10 Jumping pull-up
21m Lunge walk
*Aim to 60-90sek rounds.
* Nothing should be that difficult that you can’t push all the time.
GYMNASTICS
Handstand practice
ENDURANCE
Ma/To endu
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:
20min easy ergo
Part 2:
20min hip mobility
Part 3:
20min stretching / rolling
PAINONNOSTO
Rinnalleveto ja työntö tekniikkaa
ENDURANCE
3 rounds for time:
120 Double under
1000m Row
800m Run
Cap 35min
Perjantai
WOD
Metcon
For time:
27-21-15-9-3
Cal row
Power snatch
Rx 35/25kg
No time cap
*******
Kyykyt omaitoimisena treenin jälkeen
Back squat
6×2 (92-95% of week 3 day 1)
with 5sek eccentric and 5sek bottom hold each rep
BASIC- WOD
Metcon
For time:
26-20-14-8-2
Cal row
Db snatch
*no time cap
Lauantai
SUPER-WOD (90min)
Strenght
6sets of complex for load
3 Hang power clean
3 Shoulder to overhead
“3min
Metcon:
10min amrap
30 Double under
15 Box jump over
10 Handstand push-up
*scale the hspu that you can go unbroken firsts rounds, but if the range of motion is very tiny use 2db push press insted.
Core:
First:
Collect: 20-30 L-hang kicks
After:
Collect: 50 V-ups or tuck-ups
Sunnuntai
Omatoimiperuskunto
Kevyt hiki. Mielummin kevyesti, ensiviikko on tiukka niin keräilehän voimia ja anna kehon palautua.
10min easy ergo
10min practice gymnastic movement thats needs practice
10min easy ergo
10min practice weightlifting movement that needs practice (use empty bar or very light bar)
10min easy ergo
15-20min mobility stuff