Maanantai
WOD
//DELOAD
Pre-workout strength
5 sets:
1 high hang power clean
1 hang power clean
1 below the knee power clean
“2min
Every min for 10min
Rx
3 power cleans (70% of 1 rep max)
Rest of the minute easy ergo
*Cleans – touch and go
Scaled 1
3 power cleans (60% of 1 rep max)
Rest of the minute easy ergo
*Cleans – drop and go
Scaled 2
3 hang power cleans (25/35 kg)
Rest of the minute easy ergo
*Aim is to do cleans fast.
*Try to switch movements smoothly and quick.
Tiistai
WOD
“//DELOAD”
//HEAVY DAY
Front squat
3-3-3-3-3
“3,5min
Post-workout
Accumulate:
30 single-leg kb deadlifts, right leg
30 single-leg kb deadlifts, left leg
1:00 single-arm plank hold, right arm
1:00 single-arm plank hold, left arm
BASIC-WOD
//HEAVY DAY
Front squat
3-3-3-3-3
“3,5min
Post-workout
Accumulate:
30 single-leg unloaded deadlifts, right leg
30 single-leg kunloaded deadlifts, left leg
1:00 single-arm plank hold, right arm
1:00 single-arm plank hold, left arm
ENDURANCE
3 rounds:
4min C2-cike (zone 4)
*2min rest
4min amrap
4 Burpee box jump
8 1db thruster (4+4)
4 Burpee pull-up /jumping pull-up
8 Wallball
*2min rest
Keskiviikko
WOD
//DELOAD
Pre-workout strength
EMOM 6:
4 push jerks
– Build in load.
Rx
4 rounds for quality:
12/14-cal bike
14 box jumps (61/76 cm)
16 shoulder-to-overheads (34/52 kg)
Scaled 1
4 rounds for quality:
10/12-cal bike
14 box jumps (51/61 cm)
16 shoulder-to-overheads (25/34 kg)
Scaled 2
4 rounds for quality:
6/8-cal bike
10 box jumps (30/30 cm)
12 shoulder-to-overheads (15/20 kg)
Torstai
WOD
Rx
OTM x 15:
Min 1: 3 bar muscle-ups
Min 2: Max-reps alternating DB snatches (15/22.5 kg)
Min 3: Rest
Scaled 1
OTM x 15:
Min 1: 1 bar muscle-up or 3 jumping bar muscle-ups
Min 2: Max-reps alternating DB snatches (10/15 kg)
Min 3: Rest
Scaled 2
OTM x 15:
Min 1: 5 ring rows + 5 push-ups from the knees
Min 2: Max-reps alternating DB snatches (8/10 kg)
Min 3: Rest
BASIC-WOD
OTM x 15:
Min 1: 5 ring rows + 5 push-ups from the knees
Min 2: Max-reps alternating DB snatches
Min 3: Rest
PAINONNOSTO
Painonnoston tekniikka harjoittelua
Perjantai
WOD
Pre-workout accessory
3 sets:
:05-:10 support hold
:20 rest
:30 squat hold
:20 rest
:05-:10 ring dip hold, bottom
:20 rest
Rx
30-20-10 reps for time:
Thrusters (30/42,5 kg)
Ring dips
Scaled 1
For time:
30-20-10
Thrusters (20/29 kg)
15-10-5
Ring dips
Scaled 2
20-15-10 reps for time:
Thrusters (15/20 kg)
Foot-assisted ring dips
*Cap 10min
Lauantai
WOD
Pre-workout strength
5 sets:
3 deadlifts
– Build to workout weight or heavier.
“1,5min
Rx
3 x AMRAP 7:
400/500-m row
10 deadlifts (60/85 kg)
– Rest 2:00 between amraps
– Pick up where you left off in the AMRAP.
Scaled 1
3 x AMRAP 7:
300/400-m row
10 deadlifts (47,5/70 kg)
– Rest 2:00 between amraps
– Pick up where you left off in the AMRAP.
Scaled 2
3 x AMRAP 7:
200/300-m row
10 deadlifts (30/42,5 kg)
– Rest 2:00 between amraps
– Pick up where you left off in the AMRAP.
*Ski same distance as row
*C2-bike double distance
Sunnuntai
Omatoimiperuskunto
30-45min on a clock
3min easy ergo
30sek hang
30sek squat hold
30sek handstand (on wall or feet on a box)
30sek wallsit
30sek Plank
30sek Reverse plank
*rest as needed between movements.
Cooldown
15-20min mobility work