Maanantai
WOD
Murph prep (5/5)
To target time
You should get to the target time relatively easily if you are planning for the right version of Murph.
Rx+
800m Run
50 Pull-up
100 Push-up
150 Air squat
800m Run
*9/6kg vest
*Target time 25-30min
Rx
First:
800m Run
Then in any order:
50 Pull-up
100 Push-up
150 Air squat
Last:
800m Run
*Target time 25-30min
Scaled 1
First:
800m Run
Then in any order:
25 Pull-up
50 Push-up
75 Air squat
*in any order
Last:
800m Run
*Target time 20-25min
Scaled 2
First:
400m Run
Then 5 rounds of
5 Ring row
10 Elevated push-up
15 Air squat
Last:
400m Run
*Target time 20-25min
Tiistai
WOD
“Power Elizabeth”
For time:
Rx
21-15-9
Power clean (60/42,5kg)
Ring Dip
Scaled 1
21-15-9
Power clean (50/35kg)
12-9-6
Ring Dip
Scaled 2
15-12-9
Power clean (42,5/30kg)
15-12-9
Bench Dip
*Cap 12min
BASIC-WOD
Metcon
For time:
15-12-9
Power clean (42,5/30kg)
15-12-9
Bench Dip
Cap 12min
Painonnosto:
Tempaus tekniikkaa
Keskiviikko
HUOM!
EI ENDU TUNTIA TÄNÄÄN
WOD
Curtis-P complex:
1 power clean +
1 lunge step (right) +
1 lunge step (left) +
1 push press
Rx
For time with a partner:
1000m run
50 Curtis-P complexes (35/25 kg)
1000/800m row
*One partner works at a time on the run, complexes, and row.
* Both partners perform 4 burpees at the TOP of each minute during the Curtis-P complexes.
Scaled 1
For time with a partner:
800m run
50 Curtis-P complexes (25/20 kg)
800/600m row
*Same as rx, except 3 burpees.
Scaled 1
For time with a partner:
800m run
30 Curtis-P complexes (20/15 kg)
800/600m row
*Same as rx, except 2 burpees.
BASIC-WOD
For time with a partner:
800m run
50 Curtis-P complexes (25/20 kg)
800/600m row
*One partner works at a time on the run, complexes, and row.
* Both partners perform 3 burpees at the TOP of each minute during the Curtis-P complexes.
GYMNASTIC
Handstand / handstand walk practice
Torstai
9.30 Recovery-Wod
16.00 Rästi-wod (ti/ke)
17.00 Recovery-Wod
17.00 Painnonnosto
18.15 Endurance
19.15 Recovery-Wod
RECOVERY-WOD
For calories:
Rx
30min ergo max calories
*Every 3min perform 20m burpee board jump
Scaled 1
30min for calories
*Every 3min: 10m Burpee board jump
Scaled 2
30min steady pace ergo
Every 3min: 10m burpee board jump
PAINONNOSTO
Rinnalleveto ja työntö tekniikkaa.
Perjantai
WOD ja BASIC-WOD
// HEAVY DAY //
For load:
3-3-3-3-3
Deadlift
“4min
*Start every rep with an open hand and a return under control (no dropping the bar).
Lauantai
WOD
“Murph”
For time:
Rx+
1mile run
100 Pull-up
200 Push-up
300 Air Squat
1mile run
*9/6kg vest
*Cap 60min
Rx
First:
1mile run
Then in any order:
100 Pull-up
200 Push-up
300 Air Squat
Last:
1mile run
*Cap 60min
*Without vest
Scaled 1
First:
1mile run
Then in any order:
50 Pull-up
100 Push-up
150 Air Squat
Last:
1mile run
Go for second run at latest at 35min
*Cap 45min
Scaled 2
First:
800m run
Then 10 rounds of
5 Ring Row
10 elevated push-up
15 Air Squat
Last:
800m run
Go for second run at latest at 30min
*Cap 45min
Sunnuntai
Omatoimiperuskunto
30min easy ergo
15min foam rolling
15min stretching.