Wodit 28.10.-3.11.

27.10.2024

Maanantai

WOD

Strength

5 sets of the complex for load:
3 squat cleans
1 jerk

*set every 4min

BASIC- WOD

Strength

5 sets of the complex for load:

3 power  cleans
2 front squats
2 shoulder to overhead

*set every 3min

ENDURANCE

With partner

5 rounds for time:

A: 500m Row
B: Wallsit

B: 500m Row
A: Wallsit

 

*Every second that partner is not on wallsit during row, will be punished by 1 burpee / second. Burpees must be done right a way before continue.

Tiistai

WOD

Strength

Deadlift
10-10-10

“3min

 

Metcon

7min amrap

10 Box jump
3 Bar Muscle-up

 

BASIC- WOD

 

Strength

 

Sumodeadlift
10-10-10
“3min

 

Metcon

5min amrap


7 low box jump
3  Jumping chest to bar

 

Painonnosto:

Rinnalleveto ja työntö juttuja

Keskiviikko

WOD

Metcon

4 rounds for reps:

1:00 Hspu
1:00 double-unders
1:00 pull-ups
1:00 rest

 

BASIC- WOD


Metcon

4 rounds for reps:

1:00 Wallwalks
1:00 jump rope
1:00 ring rows
1:00 rest

 

GYMNASTICS

Yleistä voimistelua

 

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
10min easy row / bike / ski

Part 2
Deadlift mobility

Part 3:
Overall mobility

 

ENDURANCE

3 rounds for time with a partner:

90 med-ball squats (6/9 kg)
80-cal on any machine
70 sit-ups

– One partner works while the other rests.
Cap 35min

 

PAINONNOSTO
Ei painonnostoa tänä torstaina.

Perjantai

WOD

Metcon

For time:

400m Ski
20 2 kb/db suitcase lunge steps

500m Row
20 2 kb/db suitcase lunge steps

1000m Bike
20 2 kb/db suitcase lunge steps

Target time <9min
Rx: 24/22,5 – 16/15

 

 

BASIC- WOD

Metcon

For time:

400m Ski
20 2 kb/db suitcase lunge steps

500m Row
20 2 kb/db suitcase lunge step

1000m Bike
20 2 kb/db suitcase lunge steps

16/15kg – 12/10kg

 

Lauantai

WOD

“Lynne”

5 rounds for max reps:
Max reps bench press (bw)
Max pull-ups


Rest as needed between sets.
(round every 5min)

Sunnuntai

Omatoimiperuskunto

2-3x lista läpi (1 kierros = 20min)

5min ergo (pk)

40sek on / 20sek off

  1. Side plank
  2. Reverse plank
  3. Side plank
  4. Plank
  5. Superman hold

5min ergo (pk)

4osek on / 20sek off

  1. Hang on the bar
  2. Wallsit
  3. Handstandhold
  4. Stand or scales on balance board
  5. Stand or scales on balance board (other leg)