Maanantai
WOD
Rx
21-18-15-12-9-6-3 reps for time:
Toes-to-bars
Wall-ball shots (6/9 kg)
Scaled 1
21-18-15-12-9-6-3 reps for time:
Knees-to-chest
Wall-ball shots (4/6 kg)
Scaled 2
15-12-9-6-3 reps for time:
Hanging knee raises
Wall-ball shots (2,5/3m 4/6 kg)
*Cap 12min
Tiistai
WOD
Rx
5 rounds for time:
*Ergo
Handstand walk (15 m)
Scaled 1
5 rounds for time:
*Ergo
10 pike walk with feet on a box, moving right
10 pike walk with feet on a box, moving left
Scaled 2
5 rounds for time:
*Ergo (half the distance)
Bear crawl (15m)
Ergo distances:
400/500 Row
400/500 Ski
900/1250m E-bike
800/1000 C2 Bike
*Cap 15min
Post-workout accessory
3 sets:
20 GHD sit-ups or v-ups or tuck-ups
:30 GHD Superman hold or on box
BASIC-WOD
This
5 rounds for time:
*Ergo
5 pike walk with feet on a box, moving right
5 pike walk with feet on a box, moving left
or
This
5 rounds for time:
*Ergo (half the distance)
Bear crawl (14m)
*Cap 15min
Post-workout accessory
3 sets:
10 tuck-ups
:20 Supported superman hold from floor
ENDURANCE
4 rounds of max reps and hold times:
1min each movement
Kb hang clean & jerk
Hang
Rest
Air squats
Wallsit
Rest
Sit-ups
Plank
Rest
Keskiviikko
“Ana 40v”
“Badger or partner badger”
Individual or partner rx
3 rounds for time with a partner:
30 squat cleans (30/42,5 kg)
30 pull-ups
*Ergo
– Athletes run together and break up the cleans and pull-ups as needed.
Scaled 1
3 rounds for time with a partner:
30 squat cleans (20/30 kg)
30 pull-ups
*Ergo
– Athletes run together and break up the cleans and pull-ups as needed.
Scaled 2
3 rounds for time with a partner:
30 squat cleans (15/20 kg)
30 jumping pull-ups
*Ergo
– Athletes run together and break up the cleans and pull-ups as needed.
*Use different machine than yesterday
Ergo: Rx / S1
2000m C2-bike
1000m Row / ski
2500m E-bike
Ergo: S2
1400m C2-bike
650m Row / ski
1750m E-bike
Cap 30min
Torstai
WOD
//Heavy day
7 sets for load:
2 push presses
1 push jerk
“3,5min
Post-workout accessory
3 sets:
20 banded pull-aparts
16 Gorilla rows
BASIC-WOD
//Heavy day
7 sets for load:
2 push presses
1 push jerk
“3,5min
Post-workout accessory
3 sets:
15 banded pull-aparts
10 Gorilla rows
PAINONNOSTO
Painonnoston tekniikka harjoittelua
Perjantai
WOD
Post workout skill:
2 rounds of:
20sek single under
20sek rest
20sek 1-leg single under (right)
20sek rest
20sek 1-leg single under (left)
20sek rest
20sek Crossovers
20sek rest
*Beginner athletes should focus to leard new skills. Advanced atheles should practise for maximal reps each set.
Rx
Every 5:00 for 3 sets:
100-m KB suitcase carry (24/32 kg)
100 double-unders
30 Russian KB swings
Accumulate max plank hold in the remaining time
Scaled 2
Every 5:00 for 3 sets:
100-m KB suitcase carry (16/24 kg)
50 double-unders
20 Russian KB swings
Accumulate max plank hold in the remaining time
Scaled 2
Every 5:00 for 3 sets:
100-m KB suitcase carry (8/12 kg)
50 single-unders
20 Russian KB swings
Accumulate max plank hold in the remaining time
Result: total time in plank
Lauantai
WOD
Pre-workout strength
EMOM 5:
5 hang power snatches
– Increase the loading across as many sets as possible.
Rx
For time:
15 ring muscle-ups
30 hang power snatches (35/52,5 kg)
60 bar-facing burpees
Scaled 1
For time:
10 Ring dip
10 Strict pull-up
30 hang power snatches (30/42,5 kg)
60 bar-facing burpees
Scaled 2
For time:
10 Push-ups
10 Ring row
20 hang power snatches (15/20 kg)
30 bar-facing burpees
*Cap 12min
Sunnuntai
Omatoimiperuskunto
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