Maanantai
WOD
//Benchmark
“Diane”
Rx
21-15-9 reps for time:
Deadlifts (70/102,5 kg)
Handstand push-ups
Scaled 1
For time:
21-15-9
Deadlifts (55/85kg)
12-9-6
Handstand push-ups
Scaled 2
15-12-9 reps for time:
Deadlifts (25/35 kg)
DB shoulder presses (8/10 kg)
*Cap 10min
Tiistai
WOD
//Hero workout
“Partner CHAD1000X”
****Ota oma reppu mukaan jos haluat tehdä rx tai scaled1****
Rx
For time with a partner:
1,000 weighted box step-ups (15/20 kg) (50/50 cm)
– Partners work at the same time.
Scaled 1
For time with a partner:
1,000 weighted box step-ups (10/12.5 kg) (50/50 cm)
– Partners work at the same time.
Scaled 2
For time with a partner:
1,000 unweighted step-ups (30/30 cm)
– Partners work at the same time.
*Cap 45min
BASIC-WOD
For time with a partner:
1,000 unweighted step-ups (40/40 cm)
– Partners work at the same time.
*Cap 45min
ENDURANCE
For time
1200/1500m Row
50 Hang power clean (15/20)
50 Air squat
50 Ring row
50 Air squat
50 Hang power clean (15/20)
1200/1500m Row
*Cap 26min
*Hang power cleans from the knee
Keskiviikko
WOD
//Heavy day
Rx
For load:
Bench press
3-2-2-1-1-1
Scaled 1
Same as Rx’d
Scaled 2
For load:
Bench press
3-3-3-3-3-3
Post-workout accessory
8 sets:
:10 L-sit holds
:20 rest
Torstai
WOD
//DELOAD
Pre-workout strength
On a 12:00 clock:
Find a heavy 1rep hang power snatch.
(find heavy, not 1rep max)
Without clock for quality
This
1-2-3-4-5-6-7-8-9-10
Hang power snatches (30/42,5 kg)
– Perform 20 double-unders after each round.
or this
1-2-3-4-5-6-7-8-9-10 reps for time:
Hang power snatches (25/35 kg)
– Perform 10 double-unders or attempts after each round
or this
1-3-5-7-9-11 reps for time:
Hang power snatches (15/20 kg)
– Perform 35 single-unders after each round.
BASIC-WOD
Pre-workout strength
On a 12:00 clock:
Find a heavy 3+3rep hang power db snatch
For quality
1-2-3-4-5-6-7-8-9-10 reps for time:
Alt Hang power db snatches
Perform 10 crossovers or attempts after each round
PAINONNOSTO
Painonnoston tekniikka harjoittelua
Perjantai
WOD
//DELOAD
Part 1
Every 2:00 x 4 sets:
0:30 sprint Echo bike or ski
*Rest until the clock hits 10:00, and then…
Part 2
5 rounds for quality
1 obstacle course
3 bmi / jumping bmu / 5 jump to support
Lauantai
WOD
//DELOAD
OTM x 20
Rx
odd: 10 med-ball cleans (6/9 kg)
even: 5 push presses (use 67,5-70% of your 1rep max)
Scaled 1
odd: 7 med-ball cleans (6/9 kg)
even: 5 push presses (use 67,5-70% of your 1rep max)
Scaled 2
odd: 5 med-ball cleans (4/6 kg)
even: 5 push presses (use 50-60% of your 1rep max)
Post-workout accessory
3 sets:
Single-arm KB bottom up carry, right (20m)
Single-arm KB bottom up carry, left (20m)
Sunnuntai
Omatoimiperuskunto
Deload jakso menossa joten tämäkin saa olla hyvin helppo ja palauttava harjoitus.
30-40min “easy ergo”
(sykealue -sininen- eli pk, eli zone2)
Laitetta voi 5-2omin välein
20-30min mobility work
(rullailua / pallottelua / venyttelyä)
Hyvä työstö aika per kohta 1min.