Maanantai
WOD
For time with partner:
Rx
For time:
550m run
60m syncro lunge walk
550m run
60m Weelbarrow walk
550m run
60m burpee broad jump
550m run
Scaled 1
For time:
400m run
40m syncro lunge walk
400m run
40m Weelbarrow walk
400m run
40m burpee broad jump
400m run
Scaled 2
For time:
300m run
30m syncro lunge walk
300m run
30m Weelbarrow walk
300m run
30m burpee broad jump
300m run
*Cap 20min
Tiistai
WOD
Pre-workout
5xOTM
5 Touch and go clean
For time with partner:
Rx
Clean ladder
27x 40/60kg
21 x 50/70kg
15 x 55/80kg
9 x 62,5/90kg
6 x 70/100kg
Scaled 1
Clean ladder
27x 30/45kg
21 x 40/55kg
15 x 45/65kg
9 x 52,5/75kg
6 x 60/85kg
Scaled 2
Clean ladder
27x 25/40kg
21 x 30/45kg
15 x 35/50kg
9 x 37,5/55kg
6 x 40/60kg
6min cap
BASIC-WOD
Pre-workout
5xOTM
5 Touch and go clean
For time with partner:
Clean ladder
27x 25/40kg
21 x 30/45kg
15 x 35/50kg
9 x 37,5/55kg
6 x 40/60kg
ENDURANCE
Rx
For time with partner
4,000/5,000-m row
1,200-m bear hug sb carry (40/55kg)
– Switch as needed on both movements.
Scaled
For time with partner
3,000/4,000-m row
800-m bear hug carry (24/32kg)
– Switch as needed on both movements.
Keskiviikko
WOD
For reps with partner:
12 x
3sek thruster + 10sek overhead hold
***after 12 rounds athletes do 1min amrap synchro thruster
Rx
women total 45kg
mixed total 55kg
men total 65kg
2min rest
Then
3 rounds for time with partner
Rx
20 toes to bar
10 box jump over 60/50cm
20 c2b/pullup
10 box jump over 60/50cm
Scaled 1
20 Knees to chest
10 box jump over 60/50cm
20 jumping c2b/pullup
10 box jump over 60/50cm
Scaled 2
30 Leg raise
10 box step over 50/50cm
30 ring row
10 box step over 50/50cm
*Time cap 8min
Torstai
WOD
Rx
First 3 rounds of:
21cal echo bike
100 Double under
Then:
12/15 rope climb
Then:
2 rounds of:
A: 15 Fatbar Deadlift (80/60kg)
Then deadlift hold
B: 10 Bar over burpee when A is holding.
B: 15 Fatbar Deadlift (80/60kg)
Then deadlift hold
A: 10 Bar over burpee when A is holding
Scaled 1
First 3 rounds of
15cal Bike
50 Double under
Then:
8/6 rope climb
Then:
2 rounds:
A: 15 Fatbar Deadlift (65/50kg)
Then deadlift hold
B: 10 Bar over burpee when A is holding.
B: 15 Fatbar Deadlift (65/50kg)
Then deadlift hold
A: 10 Bar over burpee when A is holding
Scaled 2
First 3 rounds of
15cal Bike
50 Double under
Then:
10 lay to up
Then:
2 rounds of:
A: 15 Fatbar Deadlift (65/50kg)
Then deadlift hold
B: 10 Bar over burpee when A is holding.
B: 15 Fatbar Deadlift (65/50kg)
Then deadlift hold
A: 10 Bar over burpee when A is holding
***Cap 20min
BASIC-WOD
Same as scaled 2
(but rope is 50 one ring ring rows)
PAINONNOSTO
Painonnoston tekniikka harjoittelua
Perjantai
WOD
Rx
Every 5:00 x 5 rounds:
3 bench presses
400-m run
Scaled 1
Same as Rx
Scaled 2
Every 5:00 x 5 rounds:
3 bench presses
200-m run
*Rest the remainder of the interval.
*Result load and time
*Heavy day with a twist.
*Quick transitions from bench press to run.
*Each run in 2:15 or less.
*Run efforts should be fast, but not all-out sprints.
Post-workout
Accumulate: 2:00 GHD Superman hold
– Use a bench with a partner holding legs, if GHDs are limited.
Lauantai
Rx
AMRAP 12:
3 power snatches (25/35 kg)
3 box jump-overs (51/61 cm)
6 power snatches
6 box jump-overs
9 power snatches
9 box jump-overs
– Add 3 reps to each movement until time expires.
Scaled 1
AMRAP 12:
2 power snatches (25/35 kg)
2 box jump-overs (50/60 cm)
4 power snatches
4 box jump-overs
6 power snatches
6 box jump-overs
– Add 2 reps to each movement until time expires.
Scaled 2
AMRAP 12:
2 DB power snatches (8/12.5 kg)
2 box step-overs (30/50 cm)
4 DB power snatches
4 box step-overs
6 DB power snatches
6 box step-overs
– Add 2 reps to each movement until time expires.
Pre-workout skill
Every 2:00 x 5 rounds:
3 box jumps
– Use a taller box than the workout.
Sunnuntai
Omatoimiperuskunto
Easy pace:
10min c2-bike
5min Echo-Bike
10min Row
5min Ski
10min Run/Jog/Power walk
20min stretching / foam rolling… (1min each strecth)