Maanantai
WOD
Metcon
5x 2:00 rounds
10 Deadlift (85/57,5kg)
Max reps shuttle run (10+10m)
*Rest 2min between rounds.
*Scaling, weight that allows you to do deadlifts in 15-45sek and 2 or less sets.
BASIC-WOD
Metcon
5x 2:00 rounds
14 KB Swing
Max reps shuttle run (7+7m)
*Rest 2min between rounds.
Endurance
For time with partner:
You go, I go.
600/500m Row
800/650m Row
1000/800m Row
1200/1000m Row
Tiistai
WOD
Heavy day
For total load:
Back Squat
7×3
“3min
BASIC-WOD
Heavy day
For total load:
Back Squat
7×5
“3min
PAINONNOSTO
Tempaus tekniikkaa
Keskiviikko
WOD
“ANDI”
For time:
Rx
100 Hang power snatch
100 Push press
100 Sumo deadlift high pull
100 Front Squat
*30/20kg
*Cap 25min
Scaled 1
70 Hang power snatch
70 Push press
70 Sumo deadlift high pull
70 Front Squat
*20/15kg
*Cap 25min
Scaled 2
50 Hang power snatch
50 Push press
50 Sumo deadlift high pull
50 Front Squat
*15/10kg
*Cap 25min
BASIC-WOD
“Scaled ANDI”
For time:
70 Hang power snatch
70 Push press
70 Sumo deadlift high pull
70 Front Squat
*20/15kg
*Cap 25min
GYMNASTIC
Bar muscle-up practice
ENDURANCE
Ma tai To endu
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
15min active overallmobility
45min hips mobility
PAINONNOSTO
Rinnalleveto ja työntö tekniikkaa
ENDURANCE
Sallitut syke-alueet pk ja vk1 (sininen / vihreä)
40min work
800m run
20 Box step-up
20 1leg V-up
20 Air squat
20 Sit-up
Perjantai
WOD
Metcon
For time:
8 Bar muscle-up
20 Toes to bar
20 Suitcase reverse lunge steps
6 Bar muscle-up
15 Toes to bar
20 Suitcase reverse lunge steps
4 Bar muscle-up
10 Toes to bar
20 Suitcase reverse lunge steps
2 Bar muscle-up
5 Toes to bar
20 Suitcase reverse lunge steps
*1x 22,5/15kg
*Cap: 12min
Accessory work:
4 Legless rope climbs
* 1-2min rest or as needed between climbs.
BASIC-WOD
Metcon
For time
6 Jumping bar muscle-up
20 Knee raises
16 Reverse lunge steps
5 Jumping bar muscle-up
15 Knee raises
16 Reverse lunge steps
4 Jumping bar muscle-up
10 Knee raises
16 Reverse lunge steps
3 Jumping bar muscle-up
5 Knee raises
16 Reverse lunge steps
*Cap: 12min
Accessory work:
4 rope climbs feet on a box or 12 1-ring rong rows
* 1-2min rest or as needed between climbs.
Lauantai
WOD
Metcon
(open 15.4)
8min Amrap
3 HSPU
3 Clean
6 HSPU
3 Clean
9 HSPU
3 Clean
12 HSPU
6 Clean
15 HSPU
6 Clean
18 HSPU
6 Clean
…..
*Add 3 rep to hspu every round
*Add 3 rep to clean every third round
Rx 85 / 55kg
Accessory work:
Every 2min for 5min
15m handstandwalk
or
10min of handstand / handstandwalk practice
Sunnuntai
Omatoimiperuskunto
Sinisellä sykealueella
15min hölkkä / reipaskävely
15min soutu
15min fillari
15min hiihto
15-30min venyttely