Maanantai
WOD
Rx
4 x AMRAP 3:
20 V-ups
10 burpees
15 Box jump overs (50/60)
Scaled 1
4 x AMRAP 3:
16 Tuck-ups
8 burpees
12 Box jump overs (50/60)
Scaled 2
4 x AMRAP 3:
12 Sitting leg raises
5 burpees
9 Box step overs (50/50)
*Rest 2:00 between AMRAPs.
*Pick up where you left off.
Tiistai
WOD
Pre-workout strength
On a 10:00 clock:
Build to a heavy clean single
Rx
AMRAP 9:
3 Squat cleans (70/102,5kg)
10 triple-unders
Scaled 1
AMRAP 9:
3 squat cleans (55/85 kg)
20 double-unders
Scaled 2
AMRAP 9::
3 power clean + front squat (25/35 kg)
30 single-unders
*Target 4-7 rounds
BASIC-WOD
Pre-workout strength
On a 10:00 clock:
Build to a heavy 3rep clean
AMRAP 9:
3 power clean + front squat (25/35 kg)
30 single-unders
ENDURANCE
For total calories:
Emom 5
:30 max cal bike or row
Emom 5
:35 max cal bike or row
Emom 5
:40 max cal bike or row
Emom 5
:45 max cal bike or row
*1min rest between emoms
Keskiviikko
WOD
Rx
EMOM 20:
Min 1 | :30 handstand hold
Min 2 | :30 chin-over-bar pull-up hold
Min 3 | :30 max handstand push-ups
Min 4 | max-cal row
Min 5 | rest
– Accumulate :30 in the holds.
Scaled 1
EMOM 20:
Min 1 | :30 handstand hold
Min 2 | :30 chin-over-bar pull-up hold
Min 3 | :30 max handstand push-ups
Min 4 | max-cal row
Min 5 | rest
– Hold for as much of the :30 interval as possible; rest for :30
Scaled 2
EMOM 20:
Min 1 | :30 Pike hold
Min 2 | :30 top of ring row hold
Min 3 | :30 max push-ups from the knees
Min 4 | max-cal row
Min 5 | rest
– Hold for as much of the :30 interval as possible; rest for :30
Post-workout accessory
3 sets:
:20 Plank twists
:30 rest
:20 hollow rocks
:30 rest
Torstai
WOD
//HEAVY DAY
Rx
For load:
5-5-3-3-1-1-1
Deadlift
– Start at 75% of 1-rep max.
– Build to a heavy 1-rep-max deadlift.
“4min
Scaled 1
Same as Rx’d
Scaled 2
For load:
5-5-5-5-5
Deadlift
BASIC-WOD
For load:
5-5-5-5-5
Sumodeadlift
PAINONNOSTO
Painonnoston tekniikka harjoittelua
Perjantai
WOD
Rx
21-15-9-9 reps for time:
Overhead squat (30/42,5 kg)
Pull-ups
Scaled 1
For time:
21-15-9-9
Overhead squat (20/30 kg)
16-12-8-4
Pull-ups
Scaled 2
For time:
21-15-9-9
Overhead squat (10/15 kg)
18-15-9-6
Jumping pull-ups
*Cap 12min
Lauantai
WOD
Rx
9 rounds for time:
2 ring muscle-ups
15 wall-ball shots (6/9 kg)
Scaled 1
9 rounds for time:
1 ring muscle-up or 3 low-ring transitions
15 wall-ball shots (4/6 kg)
Scaled 2
9 rounds for time:
3 ring rows + 3 foot-assisted ring dips
10 wall-ball shots (4/6 kg) (2,5m)
*Cap 12min
Post-workout strength
3 sets:
15 ring push-ups
Sunnuntai
Omatoimiperuskunto
Korttipeli
Joka alkava minuutti: käännä pakasta kortti joka kertoo mitä liikettä (maa) ja montako (numero) teet sillä minuutilla.
Hertta: V-ups / Tuck-ups
Ruutu: Box jump / Box step-up
Risti: Superman rocks
Pata: Burpee / down and up
Jokeri: 1min lankku
Kamun kanssa kivempi pelailla ja kääntää molemmille omat kortit, niin voi sitten olla kateellinen kamun pata ässästä (14).
Hyvä kesto: 35-52min