Maanantai
WOD
Rx & Scaled 1
For load:
3-3-3-3-3-3-3
Back squat
Scaled 2
For load:
5-5-5-5-5-5-5
Back squat
“3,5min
Tiistai
WOD
//Outdoor workout//
Rx
For time:
800-m run
2-DB front-rack walking lunge (25 m)
15 2-DB hang clean
400-m run
2-DB front-rack walking lunge (25 m)
15 2-DB hang clean
200-m run
2–DB front-rack walking lunge (25m)
15 2-DB hang clean
(15/22.5 kg)
Scaled 1
For time:
800-m run
2-DB front-rack walking lunge (25 m)
12 2-DB hang clean
400-m run
2-DB front-rack walking lunge (25m)
12 2-DB hang clean
200-m run
2-DB front-rack walking lunge (25m)
12 2-DB hang clean
(12,5/17,5 kg)
Scaled 2
For time:
600-m run
2-DB front-rack walking lunge (15m)
12 2-DB hang clean
200-m run
2-DB front-rack walking lunge (15 m)
12 2-DB hang clean
100-m run
2-DB front-rack walking lunge (15 m)
12Â 2-DB hang clean
(8/10kg)
*Cap 16min
Post-workout / Cooldown
3 rounds:
:20 L-sit hold
150m jog
Keskiviikko
WOD
//Outdoor workout//
Rx
21-15-9-21 reps for time:
Sumo deadlift high pulls (30/42,5 kg)
Push presses (30/42,5 kg)
Cal Echo bike / Row / Ski
Scaled 1
For time:
21-15-9-21
Sumo deadlift high pulls (25/35 kg)
Push presses (25/35 kg)
15-12-9-12
Cal Row / Ski
Scaled 2
15-12-9-15 reps for time:
Sumo deadlift high pulls (15/20 kg)
Push presses (155/20 kg)
Cal Row / Ski / Bike
*Cap 17min
Torstai
WOD
Rx
Every 3:00 x 8 rounds:
Odd rounds:
15 toes-to-bars
45 double-unders
Even rounds:
45 double-unders
12/15 cal row / echo bike / ski / c2 bike
*use a different ergo than the previous workout.
Scaled 1
Every 3:00 x 8 rounds:
Odd rounds:
10 toes-to-bars
30 double-unders or penguin jumps
Even rounds:
30 double-unders or penguin jumps
12/15 cal row / echo bike / ski / c2 bike
*use a different ergo than the previous workout.
Scaled 2
Every 3:00 x 8 rounds:
Odd rounds:
10 hanging knee raises
45 single under
Even rounds:
45 single under
8/10 cal row / echo bike / ski / c2 bike
*use a different ergo than the previous workout.
Perjantai
WOD
“RAKELâ€
Hero workout
Rx
AMRAP 20:
6 deadlifts (70/102 kg)
7 burpee pull-ups
10 KB vertical swings (24/32 kg)
200m run
Scaled 1
AMRAP 20:
6 deadlifts (55/85 kg)
7 burpee pull-ups
10 KB vertical swings (16/24 kg)
200m run
Scaled 2
AMRAP 20:
6 deadlifts (30/45 kg)
7 burpee jumping pull-ups
10 KB vertical swings (12/16 kg)
150m run
Intended Stimulus:
*4+ rounds; 7+ for advanced athletes.
*All rounds in 5:00 or less.
*Moderately heavy deadlifts and kettlebell swings; unbroken sets of each.
*Burpee pull-ups in under 1:15.
*All run efforts in under 1:30; fatigue from the other movements will impact the run significantly.
*Athletes can attempt today’s Hero workout Rx’d even if they will not achieve the intended stimulus as long as they can maintain sound mechanics.
Lauantai
“ELMO ARMEIJASSA”
Taistelupari treeni
1000m run (both)
90 Wallball + plank hold
80 Kb vertical swings (16/24kg) – side plank hold
70 Box jump overs + Kb front rack hold
60 Knees to elbows + Plate overhead hold (20/15)
50 Burpee pull-up + Handstand hold
400m Sandbag carry
*Elmo vetää viimeiset harjoitukset ennen armeijaan astumista.
Sunnuntai
Omatoimi peruskuntoilu
5 sets of
5min easy ergo
1min cossack squat (work on posture and depth)
1min kipping practice (1-2sets of kips)
1min inchworm (work on lenght of the movement)
1min balance board standing or squat
1min balance board squat or one leg scale
Cooldown
10-20min stretching.