Maanantai
Huom! Aamupäivällä 10.30 extra wodi, muutoin normi maanantai.
WOD
Every 2min for 20min
Odd rounds:
21/18cal row
Max reps kipping pull-ups
Even:
21/18cal Bike
Max reps kipping HSPU
*Max reps as one unbroken set.
*Scale ergo that you can go 1min or less on ergo with good pace.
*Scale the movements that you can do 12-20 reps first round.
Pull-up options
- Chest to bar
- Weight west
- Body weight
- Kipping pull-up with light band
- Ring row
Hspu options
- Deficit hspu
- Bodyweght
- Scale the rom
- Pike push-up
- Push-up
BASIC-WOD
Every 2min for 20min
Odd rounds:
15/12cal ski
Max reps ring row
Even:
12/9cal Echo-bike
Max reps push-up
*Max reps as one unbroken set.
*Scale the movements that you can do 12-16 reps first round.
*Ring row angle
*Knees down push-up
*Low bar push-up
Endurance
Tabata: Single under
*Rest 2min
Tabata: Air Squat
*Rest 2min
Tabata: Push-up
*Rest 2min
Tabata: Sit-up
*Rest 2min
Tabata: Push-press (20/15kg)
*Rest 2min
Tabata: Burpee
Tabata: 8x 20sek on / 10sek off
*Result weakest rep round on each tabata
Tiistai
WOD
For load
Every 2min for 18min.
Rounds 1-3:
1 Hi-hang squat clean
Rounds 4-6
1 Hang squat clean
Rounds 7-9
1 Squat clean
*Advanced: try to lift much weight as possible during workout.
*Intermediate: start relativity heavy and try to add some weight after every lift.
*Beginner: Do 3 lifts / round, concentrate on good mechanics.
BASIC-WOD
For load
Every 2min for 18min.
Rounds 1-3:
3 Hi-hang power clean + front squat
Rounds 4-6:
2 Hang power clean + front squat
Rounds 7-9:
1 hang squat clean
Painonnosto
Tempaus tekniikkaa
Keskiviikko
WOD
Metcon
4min amrap
2 wallwalk
8 Toes to bar
4min rest
4min amrap
8 Wallball
8 V-up
4min rest
4min amrap
8 Kb swing (vertical) 24/16kg
24 Double under
BASIC-WOD
Metcon
4min amrap
1 wallwalk
6 Knee raises
4min rest
4min amrap
8 Wallball
8 Sit-up
4min rest
4min amrap
8 Kb swing (vertical) 16/12
30 Single under
GYMNASTIC
Handstand harjoittelua
Torstai
9.30 Revovery-Wod
16.00 Rästi-Wod (ti / ke)
17.00 Revovery-Wod
17.00 Painonnosto
18.15 Endurance
19.15 Recovery-Wod
RECOVERY-WOD
Reisien ja pohjeiden smässäys
PAINONNOSTO
Rinnalleveto ja työntö tekniikkaa
ENDURANCE
”Minna 25v tai jotain”
*HUOM! Harjoitus tehdään kokonaisuudessaan ulkona joten vaatetta vähän päälle ja hanskat mukaan!
5 Rounds for time:
800m Run
30 Kb squat
30 Kb swing
Cap 40min
*Rx 24/16kg
Perjantai
WOD
Strength
Overhead squat
6x 1+1
*first rep with 3sek stop at the bottom
*2,5min
Metcon
3 rounds for time:
5+5m hs walk
20 2db/kb lunge steps
*Cap 6min
*Rx 24/22,5 – 16/15
Scale the weights that you can do lunges unbroken. And handstand variation in 1min or less.
Handstandwalk scaling
1. Distance -> 5m
- 20reps Shoulder taps on wall
- 3reps go to handstand on wall and hold for 3sek
- 20 Shoulder taps on pike pos.
BASIC-WOD
Strength / practice
6x 3 Goblet squat
with 3sek stop at the bottom
+
3 reps of overhead squat practise with stick or light barbell.
*2,5min
Metcon
3 rounds for time:
20 Shoulder taps on pike position
20 1kb/db lunge steps
*Cap 6min
Lauantai
WOD
20min partner amrap
4 rope climb
20 Thruster (42,5/30)
20 Burpee box jump overs
*Share the work as desired
Sunnuntai
Omatoimiperuskunto
3-4 rounds of
*10min easy ergo
*Then choose 2-3 movements that needs practice.
Practice those for 10min. Short sets and easy weights if there are any.
Ideas: kipping, toes to bar, pull-up, handstand push-up / -walk, pistol squat, overhead squat, muscle-up, turkish get-up, cossack squat, V-up, olympic lifting.
Your can pic want you want, dosen`t have to be on this list.