Maanantai
WOD
Every 5min for 25min
50 Double under
15 Toes to bar
15 Elevated push-up (20/15 plates)
20m Front rack lunge walk (1x 24/16)
*go fast and hard for each round.
*Aim to get 3-2min rest time each round.
Scale the movements that allow you to hit each movement max 2 sets, more likely unbroken.
BASIC- WOD
Every 5min for 20min
60 Single under
12 knee raises
12 push-up
14m Front rack lunge walk (1x 17,5/12,5)
*go fast and hard for each round.
*Aim to get 3-2min rest time each round.
ENDURANCE
Rower intervals
Option A: Hard workout
5 rounds for distance
*this is good to athletes who are familiar with rower. This workout increases your capacity to push more on the row.
Option B: Easy pace for 5 rounds:
*this is good option to beginners and those who don`t have experience of rowing. Easy pace and concentrate on rowing mechanics. This will increase your skills on rower.
20sek on / 40sek off
30sek on / 30sek off
40sek on / 20sek off
50sek on / 10sek off
60sek on / 60sek off
(round starts every 6min, total time 29min)
Tiistai
WOD
Metcon
10x 1min work /1min rest
5 Back squat (60-70% 1rm)
Max reps 2db push press
Result: number of push presses
Use dumbbells that you can go for 5-10+ push presses each round.
BASIC- WOD
Metcon
7x 1min work /1min rest
5 Front squat (moderate)
Max reps push press
Result: number of push presses
Use a barbell that you can go for 5-10 push presses each round.
Painonnosto:
Rinnalleveto ja työntö tekniikkaa
Keskiviikko
WOD
Strength
Deadlift
5-5-5-5-5
“2,5min
*build up
*start heavier than last week
Metcon:
5min amrap
5 power clean (70/55)
3 Wallwalk
BASIC- WOD
Strength
Sumo deadlift
5-5-5-5-5
*build up
*start heavier than last week
Metcon:
5min amrap
3 hang power clean (45/32,5)
1 Wallwalk
GYMNASTICS
Butterfly kipping (eli perhosleukojen harjoittelua)
ENDURANCE
Ma / To endu
Torstai
9.30 Recovery-Wod
16.00 Rästi-wod (ma/ti)
17.00 Recovery-Wod
17.00 Painnonnosto
18.15 Endurance
19.15 Recovery-Wod
RECOVERY-WOD
Part 1
15min easy jog / row / bike
Part 2
Shoulder mobility
Part 3:
Overall mobility
ENDURANCE
6 rounds for max reps
1min of shuttle run
1min of db snatch (22,5/15)
1min of hand release push-ups
1min of ergo cal (any machine)
2min rest
PAINONNOSTO
Tempaus tekniikkaa
Perjantai
WOD
Metcon:
For time:
21-15-9
Pull-up
Burpee
Wallball
Cap 12min
BASIC- WOD
Metcon:
For time:
18-12-6
Jumping pull-up
Burpee
Wallball
Cap 12min
Lauantai
Partner metcon
For time with partner
1500m Row
68 Handstand push-up
1200m Row
46 Handstand push-up
900m Row
24 Handstand push-up
Cap 25min
Scaled 1
For time with partner
1200m Row
48 Pike push-up
900m Row
34 Pike push-up
600m Row
20 Pike push-up
Cap 25min
Scaled 2
For time with partner
1200m Row
48 push-up
900m Row
34 push-up
600m Row
20 push-up
*Cap 25min
Sunnuntai
Omatoimiperuskunto
First part:
30-45min easy pace ergo / jogging
Second part:
4 Rounds of:
3osek sit-up
30sek plank
30sek rest
30sek russian twist
3osek side plank
30sek rest
30sek plank twist
3osek side plank
30sek rest
30sek leg raises from sitting position
30sek l-hang
30sek rest
Third part:
20min stretching (30-60sek/ stretch)