Maanantai
WOD
For heavy sweat, but not for max effort
5min Bike
on next 5 min
Do 50 Sit-ups and rest for the rest of the time.
5min row
on next 5 min
Do 40 tuck-ups and rest for the rest of the time.
5min Ski
on next 5 min
Do 30 V-ups and rest for the rest of the time.
*Try to keep, bpm just below red zone.
*If legs are heavy from last week, use cadens not gearing to bring heart rate up.
(total 30min)
BASIC- WOD
For heavy sweat, but not for max effort
5min Bike
on next five min
Do 30 Sit-ups and rest for the rest of the time.
5min row
on next five min
Do 30 !-leg v-ups and rest for the rest of the time.
5min Ski
on next five min
Do 30 tuck-ups and rest for the rest of the time.
(total 30min)
ENDURANCE
3 rounds
3min of:
12 Vertical swing (16/12)
6 Half burpee
3min of:
12 Box step up
6 Push press (2x 16 / 12)
3min of:
12 Kb squat (on shoulder)
12 Sit-up
3min rest
Tiistai
WOD
Clean and jerk practice
OT90sek x 10
1 Squat clean & Jerk (70-75% of max)
*Explode up from the squat.
*Fast legs when doing split jerk or push jerk.
*This workout is not for max weight.
This is speed with moderate weights and a lot of lifts.
BASIC- WOD
hang power clean + front squat + shoulder to overhead practice
OT90sek x 10
1 hang power clean + front squat + shoulder to overhead(70-75% of max)
*Explode up from the squat.
*Fast legs when doing split jerk or push jerk.
*This workout is not for max weight.
This is speed with moderate weights and a lot of lifts.
Painonnosto:
Rinnalleveto ja työntö tekniikkaa
Keskiviikko
WOD
Strength:
Progression (2.1/8)
Back squat
6×3 (90% of week 1 max)
*with 3sek eccentric and 3sek 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 (2.1/8)
Front squat
6×3 (90% of week 1 max)
*with 3sek eccentric and 3sek bottom hold each rep
*Do not limit depth of the squat.
Accessory:
3x 5+5 scale
3x 12-18 Single leg glute bridge shoulder on ground
*foam rolling
GYMNASTICS
Kipping pull-up
ENDURANCE
Ma/To endu
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
Painonnosto
tempaus tekniikkaa
ENDURANCE
40min amrap
100cal ergo
50 squat (9/6 medball on shoulder)
50 box step up (9/6 medball on shoulder)
50 Burpee
Perjantai
WOD
Metcon
Every 3min for 15min
50 Double under
7,5m handstand walk
Result: slowest number
Scaled 1:
25 Double under
20 handstand shoulder taps
Scaled 2
50 Single under
10 pike shoulder taps
Target:
Rope: under 1min
Total: 2min or less
Accessory:
5 rope legless climbs.
* rest least 2min between climbs.
Scaling:
2x lay to up
Lay to up with spotter
Rope climb with legs
Legless rope
Legless on L-position
BASIC- WOD
Metcon
Option A
15 Crossover
20 handstand shoulder taps
Option B
40 Single under
10 pike shoulder taps
Target:
Rope: under 1min
Total: 2min or less
Accessory:
5 rope legless climbs.
* rest least 2min between climbs.
Scaling:
2x lay to up
Lay to up with spotter
Lauantai
SUPER-WOD (90min)
Metcon
35min partner amrap
400m run
50 Toes to bar
100m Overhead carry (2kb /db)
200m run
50 Push-up
100m Suitcase carry (2kb/db)
100m run
50 Pull-up
100m sandbag carry
Strength:
Progression (2.2/8)
Back squat
6×3 (90% of week 2 day 1)
*with 3sek eccentric and 3sek bottom hold each rep
“3min
Core:
2x D.D core
10 hollowrock
10 tuck-up
10sek hollow hold
“rest as needed between sets
*Scale the numbers that you can hit it unbroken.
Sunnuntai
Omatoimiperuskunto
20min hölkkä / tosi reipas kävely
20min fillari
10min soutu
10min hiihto
20-30min rullailua / venyttelyä / pallottelua
(hyvä veny / työstö aika 1min per kohta)