Maanantai
WOD
Pre-workout strength
Every 2:00 for 5 sets:
3 weighted strict pull-ups
Rx
For time
1200/1500m C2 bike
100 double-unders
15 strict pull-ups
800/1000m C2 bike
75 double-unders
12 strict pull-ups
400/500m C2bike
50 double-unders
9 strict pull-ups
Scaled 1
For time
1200/1500m C2 bike
50 double-unders or 1:30 of practice
5 strict pull-ups
800/1000m C2 bike
30 double-unders or 1:00 of practice
5 strict pull-ups
400/500m C2bike
20 double-unders or 0:30 of practice
5 strict pull-ups
Scaled 2
For time
900m C2 Bike
50 single-unders
10 foot-assisted strict pull-ups
600m C2 bike
50 single-unders
8 foot-assisted strict pull-ups
300m C2-bike
50 single-unders
6 foot-assisted strict pull-ups
*Cap 15min
Tiistai
WOD
// Heavy Day
Back squat
5-5-5-5-5
Post-workout finisher
AMRAP 1:
Max reps back squat
– Use 80% of today’s heaviest set for 5 reps
– Bar stays on the athlete’s back for the full minute.
BASIC-WOD
// Heavy Day
Front squat
5-5-5-5-5
Post-workout finisher
AMRAP 1:
Max reps front squat
– Use 80% of today’s heaviest set for 5 reps
– Bar stays on the athlete’s front rack for the full minute.
ENDURANCE
For time:
500m Row
27 burpee box jump
*Rest 2min
750m Row
21 Burpee box jump
*Rest 2min
1000m Row
15 Burpee box jump
*Rest 2min
1250m Row
9 Burpee box jump
*Rest 2min
1500m Row
*Cap 40min
Keskiviikko
WOD
Rx
5 rounds for time:
15 toes-to-bars
15 box jumps (50/60cm)
– Step down from the box.
Scaled 1
5 rounds for time:
15 hanging leg raises
15 box jumps (40/50 cm)
Scaled 2
5 rounds for time:
:10 bar hang
10 lying toes-to-bar
10 box jumps (30/30cm)
*Cap 13min
Post-workout skill:
10min Handstand practice
Torstai
WOD
Rx
AMRAP 20:
500-m row or ski
Single-arm KB front-rack walking lunges, right (10m) (16/24 kg)
Single-arm KB front-rack walking lunges, left (10m)
15 ring rows
Scaled 1
AMRAP 20:
500-m row or ski or e-bike (0,56/0,78mile)
Single-arm KB front-rack walking lunges, right (10m) (12/16kg)
Single-arm KB front-rack walking lunges, left (10m)
15 ring rows
Scaled 2
AMRAP 20:
300-m row / 600m bike
Single-arm KB front-rack walking lunges, right (6m) (8/12kg)
Single-arm KB front-rack walking lunges, left (6m)
10 ring rows
BASIC-WOD
AMRAP 20:
500-m row or ski or e-bike (0,56/0,78mile)
Single-arm KB front-rack walking lunges, right (10m) (12/16kg)
Single-arm KB front-rack walking lunges, left (10m)
15 ring rows
PAINONNOSTO
Painonnoston tekniikka harjoittelua
Perjantai
WOD
// Partner workout
Rx
For time with a partner:
21-15-9
Push presses (35/52,5 kg)
Echo bike calories
21-15-9
Front squats (35/52,5 kg)
Echo bike calories
– Females perform 15-12-9 calories.
Scaled 1
For time with a partner:
21-15-9
Push presses (25/34 kg)
Echo bike or C2bike calories
21-15-9
Front squats (25/34 kg)
Echo bike or C2bike calories
Scaled 2
For time with a partner:
15-10-5
Push presses (15/20 kg)
C2bike calories
15-10-5
Front squats (15/20 kg)
C2bike calories
– Females perform 12-8-4 calories.
**Partner 1 completes all of the push presses and calories, and then Partner 2 completes all of the push presses and calories; repeat that format for the front squats and calories.
**Cap 28min.
Lauantai
WOD
Pre-workout strength
Every 2:00 for 3 sets:
3 muscle cleans + 3 power cleans
Immediately into…
Every 2:00 for 3 sets:
3 power cleans
– Increase load across 6 sets.
– Advanced and intermediate athletes should go heavier than workout weight.
Rx
EMOM 15 for total reps:
Min. 1: power cleans
Min. 2: shuttle runs
Min. 3: rest
– Power clean load is 70-80% of 1-rep max.
– 1 shuttle run is 7,5m down and back.
Scaled 1
Same as Rx’d
Scaled 2
Same as Rx’d
Sunnuntai
Omatoimiperuskunto
**Sama harjoitus kuin viime viikolla, valitse samat liikkeet ja harjoittele niitä uudelleen.**
Valitse 2 skilliä jotka tarvitsevat harjoitusta.
Sitten seuraavaa
3 rounds:
5min easy ergo
5min skill 1 practice
Then
5min easy ergo
5min skill 2 practice
Then
15min mobility work