Maanantai
WOD
Strength:
In 10min find heavy 3rep max to deadlift
(4-5sets)
Metcon:
4 rounds for reps:
1:00 bike for calories
1:00 deadlifts (85/57,5 kg)
2:00 rest
BASIC-WOD
Strength:
In 10min find heavy 5rep max to sumo deadlift
(4-5sets)
Metcon:
4 rounds for reps:
1:00 bike for calories
1:00 sumo deadlifts (60/42,5 kg)
2:00 rest
Endurance
1min Row
1min Rest
2min Row
1min Rest
3min Row
2min Rest
4min Row
2min Rest
5min Row
2min Rest
4min Row
2min Rest
3min Row
2min Rest
2min Row
1min Res
1min Row
1min Rest
*Try to keep the same pace for the whole workout. 1,2,3min intervals should feel quite easy at this pace. 4 and 5min intervals should feel a bit hard.
Tiistai
WOD
Strength
Every 2min for 30min
Rounds 1-5
3 Shoulder press
Rounds 6-10
2 Push press
Rounds 11-15
1 Push jerk
*Record heaviest load for each movement
BASIC-WOD
Strength
Every 2min for 24min
Rounds 1-6
3 Shoulder press
Rounds 7-12
3 Push press
*Record heaviest load for both movement
Painonnosto:
Tempaus
Keskiviikko
WOD
Metcon:
Rx+
30-20-10
Pull-up
Pistol squat
9/6kg weightwest
*or chest to bar and kb pistols (16/12)
Rx
30-20-10
Pull-up
Pistol squat
Scaled 1
20-15-10
Pull-up
Pistol squat
Scaled 2
20-15-10
Jumping pull-up
Knee touch lunge steps
*Cap 9min
Cooldown
Practice handstands for 10min
BASIC-WOD
Metcon
30-20-10
Jumping pull-up
Reverse lunge steps
*Scale to ring row if the jumping bar is very low
Cap 9min
Cooldown
5sets of 15sek handstand hold
Options:
Pike handstand feet on box
Wallwalk position
Handstand on wall
GYMNASTICS
Handstandpush-up practice
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
Warm up
2x
20+20 Overhead circles with plates
5 Reverse snow angles
10sek crab hold
5+5 Plate windmill
Then:
Forearms, arms and shoulder mobility
PAINONNOSTO
Rinnalleveto ja työntö
Endurance
6 rounds for heavy sweat
1min jump rope
1min sdhp (30/25)
1min box over jump
1min Ski
1min Plank
1min rest
Perjantai
Huom!
Poikkeusaikataulu! (wodit 9:00 / 10:00 / 11:00)
Perinteinen itsenäisyyspäivä spesiaali!
Svedbergin sarja
Tosi kevyttä painoa heilutellaan kaverin kanssa melko paljon.
Jos et ole tätä vielä kokenut niin kannattaa ehdottomasti tulla kokemaan ja vaikka olisitkin niin kannattaahan tämä kerran vuodessa kokea 🙂
Lauantai
WOD
Every 2min for 14min
12 Back rack lunge steps
*Pick up weight that you can go under 35sek or under firsts sets.
*If lunge steps are technically demanding, scale the reps to 8 each round.
Metcon
For time:
1000m Bike
Sunnuntai
Omatoimiperuskunto
Rentoon tahtiin 4-6 kierrosta:
40sek on / 20sek off
- Row
- Box step-up
- Cossack squat
- Ski
- Russian twist
- 1-leg v-up
- Plank
- Rest