Maanantai
WOD
//Outdoor
3 rounds for time:
Rx
400-m run
21 med-ball cleans (6/9 kg)
12 hang power cleans (50/75 kg)
Scaled 1
400-m run
21 med-ball cleans (6/9 kg)
12 hang power cleans (35/47,5 kg)
Scaled 2
200-m run
15 med-ball cleans (4/6 kg)
10 hang power cleans (15/20 kg)
*Cap 15min
*Share the barbell if possible.
Post workout
2 sets:
400-m run
– Rest 3:00 between efforts.
Tiistai
WOD
//Outdoor
AMRAP 12:
Rx
100-m single-KB suitcase carry (24/32 kg)
7 right-arm KB snatches
7 left-arm KB snatches
Scaled 1
100-m single-KB suitcase carry (16/24 kg)
7 right-arm KB snatches
7 left-arm KB snatches
Scaled 2
100-m single-KB suitcase carry (12/16kg)
7 right-arm single-arm KB swings
7 left-arm single-arm KB swings
Post workout
Accumulate:
100 KB side bends
– Use workout kettlebell or heavier.
ENDURANCE
Soututekniikkaa ja kestävyys vetoja.
Keskiviikko
WOD
//Heavy day
Back squat
5-5-5-5-5
“3,5min
“all sets 70-78% of 1rep max
Post workout
5sets:
3 broad jumps
1min rest between sets.
Torstai
WOD
Rx
10 rounds for time of:
3 muscle-ups
4 box jumps (60/75 cm)
Scaled 1
10 rounds for time of:
3 chest-to-bar pull-ups
4 box jumps (50/60 cm)
Scaled 2
7 rounds for time of:
3 jumping chest-to-bar pull-ups
4 box step-ups (30/30cm)
*Cap 12min
Post workout:
Work up to a heavy set of 3 weighted pull-ups and 3 weighted dips
Perjantai
WOD
//Benchmark
“Fight gone bad”
Rx
3 rounds for reps:
1:00 wall-ball shots (6/9 kg)(2.7/3 m)
1:00 sumo deadlift high pulls (25/35 kg)
1:00 box jumps (50cm all)
1:00 push presses (25/35 kg)
1:00 row for calories
– Rest 1:00 between rounds.
Scaled 1
Same as Rx’d
Scaled 2
3 rounds for reps:
1:00 wall-ball shots (4/6 kg)(2.2/2.7 m)
1:00 sumo deadlift high pulls (15/20 kg)
1:00 box step-ups (30/50 cm)
1:00 push presses (15/20 kg)
1:00 row for calories
– Rest 1:00 between rounds.
Lauantai
WOD
For time:
Rx
100 double-unders
20 toes-to-bars
80 double-unders
20 toes-to-bars
60 double-unders
20 toes-to-bars
40 double-unders
20 toes-to-bars
20 double-unders
20 toes-to-bars
Scaled 1
80 double-unders
10 toes-to-bars
60 double-unders
10 toes-to-bars
40 double-unders
10 toes-to-bars
20 double-unders
10 toes-to-bars
10 double-unders
10 toes-to-bars
Scaled 2
For time:
80 single-unders
10 sit-ups
60 single-unders
10 sit-ups
40 single-unders
10 sit-ups
20 single-unders
10 sit-ups
10 single-unders
10 sit-ups
*Cap 10min
Post-workout
Accumulate:
1:00 hollow hold
1:00 plank hold
1:00 side plank (left)
1:00 side plank (right)
Sunnuntai
Omatoimi peruskuntoilu:
2-3km easy run / jog / power walk
4-6km easy bike
20min stretching