Maanantai
WOD
Metcon
For time
Rx
21-18-15-12-9
Knees to elbows
Front Squat (52,5/35kg)
Scaled 1
18-15-12-9-6
Knees to cheast
Front Squat (42,5//30kg)
Scaled 2
18-15-12-9-6
Hanging knee raises
Front squat (30/20kg)
*Cap 15min
Post workout
Accumulate 1:00-2:00 support hold on rings
or boxes
BASIC-WOD
Metcon
For time
18-15-12-9-6
Knees to cheast
Front Squat (42,5//30kg)
Cap 15min
Post workout
Accumulate
1:00-1:30 support hold on boxes
Endurance
Ergo peekoolla (60-70%of max / sininen alue)
2x
4min Ski
1min plank
4min Bike
1min wallsit
4min Row
1min hang
4min Echo bike
1min handstand
Tiistai
WOD
Rx
For calories
30:00 Bike / Row / Ski / E-Bike
Perform 2 power snatch every 20 calories (15 in echo bike).
*Atheles choose snatch weight (moderately heavy) snatches in 30sek or less.
Scaled 1
For calories
30:00 Bike / Row / Ski / E-Bike
Perform 2 power snatch every 20 calories (15 in echo bike).
*REST 1min after snatches
*Atheles choose snatch weight (moderately heavy) snatches in 30sek or less.
BASIC-WOD
Metcon
For calories
30:00 Bike / Row / Ski / E-Bike
Perform 2 clean & jerks every 20 calories (15 in echo bike).
*REST 1min after snatches
*Atheles choose clean and jerk weight (moderately heavy) lifts in 30sek or less.
PAINONNOSTO
Rinnallveto ja työntö tekniikkaa
Keskiviikko
WOD
Strength
Strict Ring Dip
5-5-5-5-5
“2,5min
Metcon
12min amrap
Rx
1 legless rope climb
6 Deficit push-up (15/10kg plates)
9 Burpee
Scaled
10 1-ring ring rows
6 push-up
9 Burpee
BASIC-WOD
Strength
Box Dip or ring push-up
5-5-5-5-5
“2,5min
Metcon
12min amrap
10 1-ring ring rows
6 push-up
9 Burpee
GYMNASTIC
Bar muscle-up practice
ENDURANCE
Ma tai To 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
Yleinen huolto
PAINONNOSTO
Tempaus tekniikkaa
ENDURANCE
30min partner amrap
1600m Row
80 Rower over burpee
80 Partner wallball
160 Crossover
Perjantai
WOD
Strength
Deadlfit
5-5-5-5-5
“2,5min
Accessory work
2x 20m suitcase lunge walk
2x 20m front rack lunge walk
2x 10m overhead lunge walk
*all sets with 2kb`s or 2 db`s.
BASIC-WOD
Strength
Sumodeadlfit
5-5-5-5-5
“2,5min
Accessory work
3x 10m suitcase lunge walk
3x 10m front rack lunge walk
2x 10m overhead lunge walk
*first two sets with 2kb`s or 2 db`s
*overhead with one db/kb
Lauantai
WOD
5 rounds for time:
Rx
21/18cal row
15 2db Stoh (22,5/15)
9 Chest to bar pull-up
Scaled 1
18/15cal row
12 2db Stoh (17,5/12,5)
7 Pull-up
Scaled 2
15/12cal row
9 2db Stoh (15/10)
9 Ring row
Sunnuntai
Omatoimiperuskunto
Kiva hiki, ei naama punaisena.
45-75min…
5min ergo
5 valakyykky
5 Boksi dippi / dippi
10 Sumokyykky
10-15 kippiä tangossa
10 Kasakka kyykky KB?
2 Turkis get-up