Maanantai
WOD
Rx
AMRAP 8:
10 overhead squats (30/42,5 kg)
5 chest-to-bar pull-ups
Scaled 1
AMRAP 8:
10 overhead squats (25/35 kg)
3 chest-to-bar pull-ups or 3 pull-ups
Scaled 2
AMRAP 8:
10 overhead squats (15/20 kg)
5 ring rows
Post workout skill:
EMOM 6:
Rx
Handstand walk 7.6 m
Scaled 1
Handstand walk 3m
Scaled 1
10 Shoulder taps on handstand on wall or pike on box.
Tiistai
WOD
//Partner workout
Pre workout strength:
Every 2min for 8min
3 Back squats
*build to heavy
Rx
AMRAP 15
400/500 C2-bike
*While one partner is cycling, the other does 5 unbroken back squats at 62,5kg/92,5kg.
Scaled
AMRAP 15
400/500 C2-bike
*While one partner is cycling, the other does 5 unbroken back squats at 42,5kg/62,5kg.
Scaled 2
AMRAP 15
400/500 C2-bike
*While one partner is cycling, the other does 5 back squats at 30kg/42,5kg.
*Use rack for back squats
BASIC-WOD
Pre workout strength:
Every 2min for 8min
3 Back squats
*build to heavy
//Partner workout
AMRAP 15
400/500 C2-bike
*While one partner is cycling, the other does 5 back squats at 30kg/42,5kg.
ENDURANCE
For time:
1500/2000m row
100 air squats
80 db snatches (15/22,5)
60 kb suitcase lunge steps
40 sit-ups
20 burpee to target
*Cap 30min
Scale the dumbbell weight if needed.
Keskiviikko
WOD
//Heavy day
Rx
Hang power snatch
2-2-2-2-2-2-2-2-2-2
“2min
Scaled 1
Same as Rx
Scaled 2
Same as Rx
*Start between 60-70% and take small jumps, building up.
*Only increase if technique allows.
Torstai
WOD
//Partner workout
Rx
2 rounds for time with a partner:
20 shuttle runs
75 toes-to-bars
20 shuttle runs
50 strict pull-ups
20 shuttle runs
*Share the work as desired.
*1 shuttle run is 7,5m out and back.
Scaled 1
2 rounds for time with a partner:
20 shuttle runs
50 toes-to-bars
20 shuttle runs
35 strict pull-ups
20 shuttle runs
*Share the work as desired.
*1 shuttle run is 7,5m out and back.
Scaled 2
2 rounds for time with a partner:
12 shuttle runs
50 hanging knee raises
12 shuttle runs
35 ring rows
12 shuttle runs
*Share the work as desired.
*1 shuttle run is 7,5m out and back.
*Cap 25min
PAINONNOSTO
Painonnoston tekniikaharjoittelua
GYMNASTIC
Bar muscle-up practice
Perjantai
WOD
//Hero workout
Pre-workout strength
EMOM 5:
1 squat clean
2 thrusters
– Build in load.
“TOPSY”
Rx
AMRAP 25:
3 ring muscle-ups
8 thrusters (35/52,5 kg)
17-cal row
Scaled 1
AMRAP 25:
3 jumping ring muscle-ups
8 thrusters (25/35 kg)
17-cal row
Scaled 2
Every 5:00 for 5 sets:
3 low-ring muscle-up transitions
8 thrusters (15/20 kg)
12-cal row
Lauantai
WOD
Rx
9-15-21-15-9 reps for time of:
Burpee box jump-overs (50/60 cm)
Power cleans (42,5/60 kg)
– Complete 20/30 calories on the echo bike after each round.
Scaled 1
9-15-21-15-9 reps for time of:
Burpee box jump-overs (41/51 cm)
Power cleans (29/43 kg)
– Complete 15/20 calories on rower or skierg each round.
Scaled 2
9-12-15-12-9 reps for time of:
Up-down box step-ups (41/51 cm)
Hang Power cleans (15/20 kg)
– Complete 9/12 calories on any machine after each round.
*Cap 28min
*Long grind; maintain consistent pacing.
*10+ burpees per minute.
*Quick power clean singles with minimal breaks.
*Bike in 3:00 or less.
Sunnuntai
Omatoimiperuskunto
Easy pace
Do couple of rounds: (40-60min)
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