Maanantai
WOD
Strength:
Strict handstand push-up
5-5-3-3-1-1
or
3-3-3-3-3-3
Pike push-up from box
“2min
Metcon:
3 Rounds for time
Rx
15 Kipping handstand push-up
10 Burpee to target
10 V-up
Scaled 1
8 handstand push-up
8 Burpee to target
10 Tuck-up
Scaled 2
10 hand release push-up
6 Burpee to target
12 Feet anchored sit-up
*Cap 6min
BASIC-WOD
Strength:
3-3-3-3-3-3
Pike push-up from box
“2min
Metcon:
3 rounds for time:
10 hand release push-up
6 Burpee to target
12 Feet anchored sit-up
*Cap 6min
Endurance
Ergoilu
3x
5min pk (sininen)
5min vk1 (vihreä)
5min vk2 (kelt/oranssi)
*Jäähyttely 10min pk
Tiistai
WOD
Strength:
Back squat
5-5-5-5-5
*use same load on each set.
*70% or more of 1rm.
“3min
Metcon:
For time:
Rx
500m row
Scaled 1
400m row
Scaled 2
350m row
*Cap 2min.
BASIC-WOD
Strength:
Back squat
5-5-5-5-5
“3min
Metcon:
For time:
400m row
*Cap 2min.
Painonnosto
Rinnalleveto ja työntö tekniikkaa
Keskiviikko
WOD
Metcon
Rx+
5-10-15-20-25
Chest to bar pull-up
1 db push press (22,5/15)
*30 Double under after each round.
Rx
5-10-15-20-25
Pull-up
1 db push press (22,5/15)
*30 Double under after each round.
Scaled 1
3-6-9-12-15
Pull-up
5-10-15-20-25
1 db push press (17,5/12,5)
*15 Double under after each round.
Scaled 2
5-10-15-20-25
Ring row
1 db push press (17,5/12,5)
*30sek Double under practice after each round.
*Cap 16min
BASIC-WOD
Metcon
5-10-15-20-25
Ring row
1 kb push press (16/12)
*40 Single unders after each round
GYMNASTIC
Handstandwalk practice
ENDURANCE
Maanantain tai torstain endu
Torstai
9.30 Revovery-Wod
16.00 Rästi-Wod (ma / ke)
17.00 Revovery-Wod
17.00 Painonnosto
18.15 Endurance
19.15 Recovery-Wod
RECOVERY-WOD
20min mobility by movement
40min mobility work to squat depth and shoulder mobility
PAINONNOSTO
Tempaus tekniikkaa
ENDURANCE
3 rounds for time:
1500m Row / 3000m Bike
50 Kb swing (24/15)
50 Kb lunge steps (suit case carry)
*Cap 40min
Perjantai
WOD
15min amrap
8 Box jump over (60/50)
8 Db overhead lunge (22,5/15)
6 Toes to bar
BASIC-WOD
15min amrap
8 Box (plate pile) jump over (50/40)
8 Db lunge (17,5/12,5)
6 Knee raises
*Db on shoulder
Lauantai
WOD
Partner workout
For time as relay
0:00-15:00
6 rounds total (3 each)
18cal Row
12 Power snatch (37,5 / 27,5kg)
6 Overhead squat
15:00-21:00
Best 1rep max snatch from both athletes.
Sunnuntai
Omatoimiperuskunto
*20min pk ergo
*20min (4x)
1min Kasakka kyykky
1min Boksin ylityksiä (korkea boksi)
1min Hyppynaru
1min Shoulder taps
1min Sit-up
*20min pk ergo