Wodit 27.1-2.2.

26.01.2025

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