Maanantai
WOD
For max reps
3x 2min work / 2min rest
Rx
15 Deficit hspu
Max reps triple unders
*deficit
women 15kg plates
men 20+10kg plates
Scaled 1
10 hspu
Max reps double unders
Scaled 2
20sek handstandhold + 10 knees down push-ups
Max reps single unders
Post workout
Handstand walkpractice
Tiistai
Viikon painonnosto tunti poikkeuksellisesti tänään klo 18.30
WOD
// HEAVY DAY
Back squat
Sets 1-3:
3rep with 3sek pause at the bottom.
(70-75% of 1 rep max)
Sets 4-5:
2rep with 2sek pause at the bottom.
(75-80% of 1 rep max)
Sets 6-10:
1rep with 1sek pause at the bottom.
(80-92,5% of 1 rep max)
“3min
*Concentrate on squat mechanics.
*Use weights that allow deeps and upright squats.
BASIC-WOD
// HEAVY DAY
Front squat
Sets 1-3:
3rep with 3sek pause at the bottom.
Sets 4-5
2rep with 2sek pause at the bottom.
Sets 6-10:
1rep with 1sek pause at the bottom.
“3min
ENDURANCE
3 rounds for time:
1000m Row
30 Russian kb swings (16/24)
30 Ring rows
*Cap 22min
Keskiviikko
WOD
Snatch skill practice
For load
Every 2min for 20min
Rx & Scaled 1
3 position snatch complex:
1 Hi-hang power snatch
1 Hang power snatch
1 Power snatch
Scaled 2
3 hang power snatch
Torstai
WOD
//Team workout
In teams of 3
12min amrap
20m burpee broadjump (each as relay)
20m 1db suitcase lunge walk (22,5 /35) (each as relay)
4min rest
12min amrap
40m farmers carry (22,5/35) ((each as relay))
20m handstand walk (total as a team)
*scaling:
-db weight
-Burpee broad jump distance (s2 10m)
-Handstand walk spotted / weelbarros walk
PAINONNOSTO
Viikon painonnosto tunti poikkeuksellisesti tiistaina klo 18.30
GYMNASTIC
Tällä viikolla tauolla.
Perjantai
WOD
//Heavy day
Rx
Every 3:00 for 8 sets:
3 push presses
2 push jerks
1 split jerk
– Build in load each set.
Scaled 1
same as rx
Scaled 2
5 push press
Lauantai
WOD
3 rounds for time:
Rx
3 legless rope climbs
15 2db power clean (15/22,5)
21cal row
Scaled 1
3 rope climbs
15 2db power clean (12,5/17,5)
21cal row or ski
Scaled 2
4 lay to ups rope climbs
10 2db hang power clean (8/12,5)
15cal any ergo
*Cap 12min
Post workout
Accumulate
Rx 50 V-ups
S1 50 tuck-ups
S2 30 1leg v-ups
Sunnuntai
Omatoimiperuskunto
…