Maanantai
WOD
Rx
On a 17:00 clock:
For time:
1,600-m run
In the time remaining:
Find a 3-rep-max shoulder press
Scaled 1
Same as Rx’d
Scaled 2
On a 17:00 clock:
For time:
800-m run
In the time remaining:
Find a 3-rep-max shoulder press
Tiistai
WOD
//Heavy day
Front squat
10×2
“3min
BASIC-WOD
//Heavy day
Front squat
10×2
“3min
ENDURANCE
“Norvegian protocol”
4x4min bike interval
“3min rest between
Keskiviikko
WOD
Rx
For time:
50 double-unders
50 burpees
50 double-unders
40/50-cal row
50 double-unders
50 toes-to-rings
50 double-unders
50 Russian KB swings (16/24 kg)
50 double-unders
Scaled 1
For time:
30 double-unders or :45 double-under attempts
35 burpees
30 double-unders or :45 double-under attempts
25/35-cal row
30 double-unders or :45 double-under attempts
35 toes-to-rings
30 double-unders or :45 double-under attempts
35 Russian KB swings (16/24 kg)
30 double-unders or :45 double-under attempts
Scaled 2
For time:
30 single-unders
20 burpees
30 single-unders
15/20-cal row
30 single-unders
20 lying leg raises
30 single-unders
20 Russian KB swings (12/16kg)
30 single-unders
*Cap 22min
*If all rowers are taken, then use different ergo.
Torstai
WOD
//Benchmark
“Running Grace”
Rx
5 rounds for time:
60m Run
6 Clean and jerk (47,5/70kg)
Scaled 1
5 rounds for time:
60m Run
6 Clean and jerk (30/42,5kg)
Scaled 2
5 rounds for time:
60m Run
6 Clean and jerk (15/20kg)
*Run= 3×10+10m shuttle run
*Cap 8min
BASIC-WOD
“Scaled running Grace”
5 rounds for time:
60m Run
6 Clean and jerk (30/42,5kg)
*Run= 4×7,5+7,5m shuttle run
*Cap 8min
PAINONNOSTO
Painonnoston tekniikka harjoittelua
Perjantai
WOD
Rx
AMRAP 10:
Double-DB front-rack walking lunges (15m) (15/22.5 kg)
25 AbMat sit-ups
5 single-DB weighted pull-ups (15/22.5 kg)
Scaled 1
AMRAP 10:
Double-DB front-rack walking lunges (15m) (10/15 kg)
25 AbMat sit-ups
5 strict pull-ups
Scaled 2
AMRAP 10:
Walking lunges (10 m)
15 AbMat sit-ups
5 low bar pull-ups
Post workout:
Every 2min for 4sets:
12 Kb Gorilla row
Lauantai
WOD
Rx
10 rounds for time:
10 ring push-ups
7/10-cal on any machine
Scaled 1
10 rounds for time:
5 incline ring push-ups
7/10-cal on any machine
Scaled 2
10 rounds for time:
5 incline ring push-ups
6/8-cal on any machine
*Cap 15min
Post-workout skill work
3 sets:
Bottom-up KB carry/side (20m)
25 crossovers
10 pass-throughs with a jump rope
Sunnuntai
Omatoimiperuskunto
20-30min easy jog / power walk (salilta urpola 2km?)
20min easy bike
20min mobility work