Maanantai
HUOM!
Uusi aikataulu!
WOD
For time:
Rx
1000m C2 Bike
50 DB bench presses (15/22.5 kg)
15 shuttle run
50 ring push-ups
100m C2 bike
50 hand-release push-ups
15 shuttle run
Scaled 1
1000m C2 Bike
50 DB bench presses (12.5/17,5 kg)
12 shuttle run
35 scaled ring push-ups
1000m C2 Bike
35 hand-release push-ups
12 shuttle run
Scaled 2
750m C2 Bike
30 DB bench presses (8/12,5 kg)
8 shuttle run
30 scaled ring push-ups
750m C2 Bike
30 hand-release push-ups from knees
8 shuttle run
*Cap 22min
Tiistai
HUOM!
Uusi aikataulu!
WOD
//HEAVY DAY
Every 4:00 x 4 sets:
8 hand-release deadlifts
Farmers carry (60 m)
Post-workout accessory
Accumulate
1min side plank for each side
2min superman hold
BASIC-WOD
//HEAVY DAY
Every 4:00 x 4 sets:
8 sumodeadlifts
Farmers carry (60 m)
Post-workout accessory
Accumulate
1min side plank for each side
2min superman hold
ENDURANCE
4 rounds of:
(at threshold speed)
2min row
2min bike
2min ski
2min rest
Keskiviikko
WOD
Pre-workout accessory
Every 1:30 for 4 sets:
3 broad jumps
*Mark the distance and try to go further each round.
Rx
2 rounds for time of:
20/25 cal
30 single-leg squats
20/25 cal
90 step-ups (50/60 cm)
Scaled 1
2 rounds for time of:
20/25 cal
20 single-leg squats, hook behind the heel
20/25 cal
90 step-ups (50/60 cm)
Scaled 2
2 rounds for reps of:
2:00 max cal
2:00 max reverse lunges
2:00 max cal
2:00 max step-ups (30/30)
*Complete the calories on any machine.
*Cap 22min
Torstai
Rx
//PARTNER WORKOUT
Strength
Every 1:30 for 6 sets:
Sets 1 and 2: 3 jerks
Sets 3 and 4: 2 jerks
Sets 5 and 6: 1 jerk
– Bar from the floor
– Build to loads above the intended workout weight for the day.
Rx
For time with partner
60 Jerks (50/72,5 kg)
Scaled 1
For time:
60 Jerks (35/50 kg)
Scaled 2
For time:
50 push press (20/30 kg)
*Cap 8min
*Split reps as desired
*Use same bar if possible
PAINONNOSTO
Painonnoston tekniikka harjoittelua
GYMNASTICS
Handstand practice
Perjantai
WOD
//Open 20.2.
Rx
AMRAP 20 minutes:
4 DB thrusters (15/22.5 kg)
6 toes-to-bars
24 double-unders
– Use two dumbbells.
Scaled 1
AMRAP 20 minutes:
4 DB thrusters (10/15 kg)
6 knees-to-armpits
:30 double-unders
– Use two dumbbells.
Scaled 2
AMRAP 20 minutes:
4 DB thrusters (6/8 kg)
6 hanging knee raises
24 single-unders
– Use two dumbbells.
*Aim to 10-20 rounds.
Lauantai
WOD
Rx
Every other 90sek for 10sets
7/10-cal Echo bike
20m Sandbag bear-hug carry
Scaled 1
Every other 90sek for 10sets
5/7-cal Echo bike or ski
20m Sandbag bear-hug carry
Scaled 2
Every other 90sek for 7sets
5/7-cal Echo bike or ski
20m Kb goblet hold carry
Sunnuntai
Omatoimiperuskunto
Easy pace
Muutaman rundin tätä pyöräyttää läpi: (45-90min)
Row 1000m
30 Air squats
30 Sit-up
30 Kb swings
Bike 2000m
20 Cossack squats
20 1-leg v-ups
20 Kb snatch
Ski 1000m
10 Overhead squat (empty bar or stick)
10 Toes to rings
10 Kb Turkis get up