Maanantai
WOD
//HEAVY DAY
Build up sets:
Every 2min for 8min
1 Tempo back squat (3-3-1)
2 Back squats
*Build up load each round
For load:
Rx
Back squat
3-2-2-1-1-1
Scaled 1
Same as Rx’d
Scaled 2
Back squat
3-3-3-3-3-3
“3,5min
Tiistai
WOD
Rx
3 rounds for time:
1000-m Bike
30 double-DB/KB push presses (12.5/15kg or 12/16kg)
Scaled 1
3 rounds for time:
1000-m Bike or 500m row or ski
20 double-DB push presses (12.5/15kg or 12/16kg)
Scaled 2
3 rounds for time:
800m bike or 400m row or ski
15 double-DB push presses (8/10kg or 8/12kg)
*Cap 12min
Post-workout accessory
4 rounds of:
20sek hollow hold
20sek rest
20sek handstand hold
20sek rest
BASIC-WOD
3 rounds for time:
800m bike or 400m row or ski
20 double-DB push presses (8/10kg or 8/12kg)
*Cap 12min
Post-workout accessory
4 rounds of:
20sek tuck hold
20sek rest
20sek wallwalk hold
20sek rest
ENDURANCE
For time:
100 Medball box step ups (9/6)
60 Medball ground to overhead
40 Medball sit-ups
75 Medball box step ups
40 Medball ground to overhead
30 Medball sit-ups
50 Medball box step ups
20 Medball ground to overhead
20Medball sit-ups
*Cap 35min
Keskiviikko
WOD
Rx
For time:
30 squat snatches (42,5/60 kg)
30 Ring muscle ups
Scaled 1
For time:
30 squat snatches (30/42,5 kg)
15 Ring muscle-ups or 30 ring dips
Scaled 2
For time:
20 power snatches + overhead squat (15/20 kg)
30 Ring push-ups
*Cap 14min
Torstai
WOD
Rx
3 rounds for time:
400/500-m row
21 burpees
15 box jump-overs (60/75 cm)
Scaled 1
3 rounds for time:
300/400-m row
21 burpees
15 box jump-overs (50/60 cm)
Scaled 2
3 rounds for time:
200/300-m row
12 burpees
10 box step-overs (50/50 cm)
*Cap 15min
Post-workout accessory
Accumulate:
2:00 GHD / box / ground – superman hold
BASIC-WOD
3 rounds for time:
400/500-m row
15 burpees
12 box step-overs (50/50 cm)
Post-workout accessory
Accumulate:
1:30 superman hold
PAINONNOSTO
Painonnoston tekniikka harjoittelua
Perjantai
WOD
Rx
21-15-9 reps for time:
Knees-to-elbows
Chest-to-bar pull-ups
– Perform 50 double-unders after each round.
Scaled 1
13-11-7 reps for time:
Knees-to-elbows
Chest-to-bar pull-ups
– Perform 30 double-unders after each round.
Scaled 2
15-12-9 reps for time:
Hanging knee raises
Jumping chest-to-bar pull-ups
– Perform 30 single-unders after each round.
*Cap 9min
Post-workout accessory
3 sets:
100-m bottom-up KB carry
– Switch hands as needed.
Lauantai
WOD
“DEATH BY LINDA”
OTM x 30
min1: 1 Deadlift
min2: 1 Bench press
min3: 1 Squat clean
min4: 2 Deadlift
min5: 2 Bench press
min6: 2 Squat clean
min7: 3 Deadlift
min8: 3 Bench press
min9: 3 Squat clean
…
min28: 10 Deadlift
min29: 10 Bench press
min30: 10 Squat clean
“Rx”
Deadlift 1,5x bodyweight
Bench press 1x bodyweight
Squat clean 0,75x bodyweight
“Scaled 1”
Deadlift 1x bodyweight
Bench press 0,75x bodyweight
Squat clean 0,5x bodyweight
“Scaled 2”
Deadlift 35/50kg
Bench press 27,5/40kg
Squat clean 25/35kg
Sunnuntai
Omatoimiperuskunto
40-60min
2-3x
5min easy ergo
Liike 1
2-3x
5min easy ergo
Liike 2
Valitse kaksi liikettä mitkä tarvitsevat harjoitusta ja käytä niiden harjoitteluun 2-3x 5min. Välissä kevyttä ergoilua…