Maanantai
WOD
Rx
For time:
400-m run
30 toes-to-bars
400-m run
10 wall walks
400-m run
30 toes-to-bars
400-m run
Scaled 1
For time:
400-m run
30 knees-to-chests
400-m run
5 wall walks
400-m run
30 knees-to-chests
400-m run
Scaled 2
For time:
200-m run
20 hanging knee raises
200-m run
5 partial wall walks
200-m run
20 hanging knee raises
200-m run
*Cap 18min
Tiistai
WOD
Rx
5 rounds for time:
12 KB goblet squats (16/24 kg)
1 legless rope climb
12 single-arm KB box step-ups (50/50 cm)
6 strict pull-ups
Scaled 1
5 rounds for time:
12 KB goblet squats (12/16 kg)
1 rope climb
12 single-arm KB box step-ups (50/50 cm)
3 strict pull-ups
Scaled 2
5 rounds for time:
12 air squats
3 pull-to-stands
12 box step-ups (30/50 cm)
3 ring rows
*Cap 15min.
Keskiviikko
WOD
// Heavy day
15min on the clock:
Find 1 rep max on squat clean or squat snatch.
Post-workout
EMOM 6:
3 broad jumps for max distance
– Build in distance each minute.
Torstai
WOD
// Outdoor workout //
Rx
AMRAP 16:
200-m run
100-m double-DB farmers carry (15/22.5 kg)
1:00 plank hold
Scaled 1
AMRAP 16:
200-m run
100-m double-DB farmers carry (10/15 kg)
1:00 plank hold
Scaled 2
AMRAP 16:
200-m run
100-m double-DB farmers carry (8/12,5 kg)
:30 plank hold
*aim 4-6+ rounds
Post-workout
8 sets:
:20 superman lifts
:10 rest
Perjantai
WOD
// Outdoor workout //
Pre-workout
EMOM 8:
1 clean pull
1 hang power clean
1 thruster
– Build in load, but only as quality mechanics allow.
Rx
3 rounds for time:
9 hang power cleans (34/52 kg)
12 thrusters
15 lateral burpees over the bar
Scaled 1
3 rounds for time:
9 hang power cleans (25/34 kg)
12 thrusters
15 lateral burpees over the bar
Scaled 2
3 rounds for time:
6 hang power cleans (15/20 kg)
9 thrusters
12 lateral burpee bar step-overs
* Cap 10min
Lauantai
WOD
// Partner workout //
Rx
For time with a partner:
80/100-cal row
150 double-unders
100 2kb deadlifts (24/32 kg)
150 double-unders
80/100-cal row
Scaled 1
For time with a partner:
60/80-cal row
80 double-unders
100 2kb deadlifts (16/24 kg)
80 double-unders
60/80-cal row
Scaled 2
For time with a partner:
45/60-cal row
150 single-unders
60 2kb deadlifts (12/16 kg)
150 single-unders
45/60-cal row
*Cap 22min
Post-workout
4 sets:
:20 flutter kicks
:10 rest
:20 Russian twists
:10 rest
– Add weight to the Russian twists if desired.
Sunnuntai
Omatoimi peruskuntoilu:
Lähde salilta kävele joko urpolan 2,5 tai 5km ja palaa salille.
Kävele niin kovaa että lihaksissa tuntuu, varsinkin ylämäkiin taisaisiin kohtiin koita pitää vähän vauhtia.
Lenkin päälle 20min huoltoa.