Maanantai
//Deload week//
WOD
15x 15sek on 45sek off
Rx
*Power snatch (25/35)
*Double unders
*Chest to bar pull-ups
Scaled 1
*Power snatch (20/30)
*Penguin jumps / cross overs
*Kipping pull-ups
Scaled 2
*Hang power snatch (15/20)
*Single unders
*Jumping chest to bar pull-ups
Tiistai
//Deload week//
WOD
Every 90sek for 24min
odd: 20m 2kb/db front rack carry
even: 3 push jerks (70-72,5% of 1 rep max)
BASIC-WOD
Every 90sek for 18min
odd: 20m 2kb/db front rack carry
even: 3 push press
ENDURANCE
4 rounds of:
2min Row
2min Burpee box jump
2min Medball clean + wallball
2min rest
*Aim to pace this workout so that you can do the same reps each round.
Keskiviikko
//Deload week//
WOD
For quality
“Rx”
42cal Row
21 Knees to elbows
21 Overhead squat (30/42,5)
30cal Row
15 Knees to elbows
15 Overhead squat
18 Row
9 Knees to elbows
9 Overhead squat
“Scaled 1”
42cal Ergo
21 Knees to chest
21 Overhead squat (20/30)
30cal Row
15 Knees to chest
15 Overhead squat
18 Row
9 Knees to chest
9 Overhead squat
“Scaled 2”
32cal Ergo
16 Leg raise
16 Overhead squat (20/30)
24cal Ergo
12 Leg raise
12 Overhead squat
16cal Ergo
8 Leg raise
8 Overhead squat
Torstai
//Deload week//
WOD
Amrap 30min
Rx
3wallwalk
400/500m bike
1 deadlift (80-90% of 1rep max)
*rest 2min between rounds
Scaled 1
4-step wall walks
400/500m bike
1 deadlift (80-90% of 1rep max)
*rest 2min between rounds
Scaled 2
3 inchworm
300/400m bike
3 deadlift (35/50kg)
*rest 2min between rounds
BASIC-WOD
Amrap 30min
4-step wall walks
400/500m bike
3 deadlift
*rest 2min between rounds
PAINONNOSTO
Painonnoston tekniikka harjoittelua
Perjantai
WOD
Rx
50-40-30-20-10 reps for time:
Walking lunges
AbMat sit-ups
Scaled 1
40-30-20-10 reps for time:
Walking lunges
AbMat sit-ups
Scaled 2
30-20-10 reps for time:
Walking lunges
AbMat sit-ups
*Cap 10min
Post-workout skill
On a 15:00 clock:
Handstand walking drills
- Plank hold
- Pike hold (hips over hands)
- Weight transfer with chest facing the wall
- Weight transfer with back facing the wall
- Freestanding handstand hold (find a balance point)
- Handstand walk practice
Lauantai
WOD
Rx
AMRAP 20 with a partner:
10 feet-elevated ring rows
10 ring dips
10 box jumps (50/60 cm)
– Partners alternate full rounds.
Scaled 1
AMRAP 20 with a partner:
10 ring rows
10 jumping ring dips
10 box jumps (50/60 cm)
– Partners alternate full rounds.
Scaled 2
AMRAP 20 with a partner:
10 ring rows
10 foot-assisted ring dips
10 box step-ups (30/50 cm)
– Partners alternate full rounds.
Skill Work
Post-workout practice:
On a 10:00 clock:
Front lever practice
Sunnuntai
Omatoimiperuskunto
Easy pace (zone 2)
10min power walk / jog
10min bike
10min ski
10min bike
10min power walk / jog
15-20min stretching / rolling