Maanantai
WOD
Pre workout skill:
Handstand practice
Rx
OTM x 10
odd: 35 double-unders
even: 7 handstand push-ups
Scaled 1
OTM x 10
odd: 15 double-unders
even: 5 handstand push-ups from abmat
Scaled 2
OTM x 10
odd:25 penguin jumps or 50 single unders
even: 20sek handstand hold
Post workout:
Accumulate 50 V-ups or 50 Tuck-ups or 50 military sit-ups
Tiistai
WOD
Pre workout
“Easy pace zone 2”
4min ski
4min echo-bike
4min shuttle jog
4min Row
4min Bike
Rx
20min with a partner:
12/15-cal Echo bike
10 barrier get-overs (80/100 cm)
– Partners alternate full rounds.
Scaled 1
20min with a partner:
10/12-cal Echo bike
10 barrier get-overs (75/80 cm)
– Partners alternate full rounds.
Scaled 2
20min with a partner:
8/10-cal Ergo
10 box step-overs (50/60 cm)
– Partners alternate full rounds.
*This is not amrap. Make yourself sweating and breathing but don`t push too hard on this one.
You need full gastank tomorrow.
BASIC-WOD
Pre workout
“Easy pace zone 2”
4min ski
4min echo-bike
4min shuttle jog
4min Row
4min Bike
Metcon
20min with a partner:
10/12-cal Echo bike
10 barrier get-overs (75/80 cm)
– Partners alternate full rounds.
ENDURANCE
Tabata= 8x 20sek work / 10sek rest. Result worst round
Rx
Tabata: Jump rope
Tabata: Db snatch
Tabata: Lunge steps
Tabata: Burpee pull-ups
Tabata: Sit-ups
Tabata: Thruster (15/20kg)
*Rest 2min between tabatas
Scaled
Same but inverted tabatas, 10sek work / 20sek rest
Keskiviikko
WOD
//HEAVY DAY
//Benchmark
BUILD UP
OT90sek x 9
rounds 1-3:
3 clean and jerks
rounds 4-6:
2 clean and jerks
rounds 7-9:
1 clean and jerk
*Take a few second rest between reps. Start moderate and build up to heavy single.
12min on a clock
Find 1rep max clean & jerk
*Do 4-6 lifts.
*clean anyhow
Torstai
WOD
“Rx”
10 rounds for quality:
7 Kipping chest to bar
7 Overhead squat 42,5/30
7 Box jumps (60/75)
“Scaled 1”
10 rounds for quality:
7 Kipping pull-up
7 Overhead squat 30/20
7 Box jumps (50/60)
“Scaled 2”
7 rounds for quality:
7 jumping pull-up
5 Overhead squat 20/15
5 Box jumps (30/50)
This is a for quality workout, so you can go as on the minute. One movement each minute to control the intensity.
Rest enough between movements and try to do hi-quality unbroken sets.
Cap 30min
PAINONNOSTO
Painonnoston tekniikkaharjoittelua
GYMNASTIC
Butterfly kipping practice, (perhoskippi)
Perjantai
WOD
Pre-workout strength:
every 2min for 8min
Rx – 3 ball-up with tempo (1-3-3)
Scaled 1 – 3 Ball-ups
Scaled 2 – 5 Strict knees to chest
Rx
3 rounds for time:
500m row
12 Toes to bar
60m Farmers carry
*2min rest between rounds.
Scaled 1
3 rounds for time:
500m row
7 Knees to chest
60m Farmers carry
*2min rest between rounds.
Scaled 2
3 rounds for time:
350m row
12 Leg raises
40m Farmers carry
*2min rest between rounds.
Cap 22min
Lauantai
WOD
huom. tämä ei ole kevyt harjoitus.
(Kilpailuun osallistujat ei missään nimessä tee tätä tällä viikolla.)
Pre-workout strength:
Every 2:00 for 5 sets:
3 power cleans
3 front squats
Rx
For time:
10-8-6-4-2
Front squats (55/85 kg)
20-16-12-8-4
Lateral burpee over the bar
10-8-6-4-2
Power cleans (55/85 kg)
Scaled 1
For time:
10-8-6-4-2
Front squats (42,5/60 kg)
20-16-12-8-4
Lateral burpee over the bar
10-8-6-4-2
Power cleans (442,5/60 kg)
Scaled 2
For time:
8-6-4-2
Front squats (15/20 kg)
16-12-8-4
Burpees
8-6-4-2
Power cleans (15/20 kg)
*Cap 16min
*Front squats in 1-3 sets.
*Burpees in under :90
*Power cleans in quick singles.
Sunnuntai
TalviKarkelot
Isopuoli Talvikarkelot kilpailijoiden käytössä kokopäivän.
Pienipuoli varattuna järjetely hommiin.
Open gym käytössä mutta voipi olla ruuhakainen.
Jos et kisaan osallistu, niin tervetuloa kannustamaan meidän salin kilpailijoita joita on paljon! Salille järkätään mokkapaloja ja muuta mutusteltavaa (innokaat leipojat saa ilmoittautua)
Aikataulu:
9:45 Lajin 1 julkaisu
10:00-12:00 Aikaa suorittaa laji 1
12.00 Lajin 2 julkaisu
12.00-14.00 Aikaa suorittaa laji 2
14.00 Lajin 3 julkaisu
14.00-16.00 Aikaa suorittaa laji 3
16.00 Lajin 4 julkaisu
16.00-18.00 Aikaa suorittaa laji 4
klo 18.00 kisojen parhaat ovat selvillä ja tulosten julkaisu live-lähetyksessä.
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