Maanantai
WOD
Pre-workout accessory
4 Rounds:
25 band pull-aparts
20 Hip thrust on bench (15/20)
Rx
3 rounds for time:
20 shuttle runs
30 KB hang snatches (16/24 kg)
20 KB swings (16/24 kg)
Scaled 1
3 rounds for time:
20 shuttle runs
30 KB hang snatches (12/16 kg)
20 KB swings (12/16 kg)
Scaled 2
3 rounds for time:
12 shuttle runs
20 DB hang snatches (8/12.5 kg)
15 Russian kb swings (12/16 kg)
1 shuttle run is 7,5+7,5m
*this time without floor touch!
*Change hand when desired on snatch
*Cap 14min
Tiistai
WOD
Rx
6 rounds of:
:30sek max reps of complex:
Back squat
Reverse lunge
Reverse lunge
(57,5/80kg)
1:00sek rest
:30sek
Sandbag bear hug carry
1:00sek rest
Scaled 1
6 rounds of:
:30sek max reps of complex:
Back squat
Reverse lunge
Reverse lunge
(37,5/55kg)
1:00sek rest
:30sek
Sandbag bear hug carry
1:00sek rest
Scaled 2
6 rounds of:
:30sek max reps of complex:
Back squat
Reverse lunge
Reverse lunge
(15/20kg)
1:00sek rest
:30sek
2kb Farmers carry
1:00sek rest
*Advanced athletes should challenge the weight on squats, but be able to do +4 sets each round…
*Beginner athletes should concentrate to have good mechanics on complex.
*Use rack for barbell
BASIC-WOD
6 rounds of:
:30sek max reps of complex:
Back squat
Reverse lunge
Reverse lunge
1:00sek rest
:30sek
2kb Farmers carry
1:00sek rest
ENDURANCE
Rx
AMRAP 30 with a partner:
Echo bike calories
– Rotate as needed.
– Non-biking partner accumulates time in a front or side plank.
Scaled
10 rounds with a partner:
2:00 C2-bike for calories
1:00 rest
– Rotate as needed.
– Non-biking partner accumulates time in a front or side plank.
Keskiviikko
WOD
//Heavy day
Rx & S1
Push press
3-2-2-1-1-1
Scaled 2
Push press
3-3-3-3-3-3
“2,5min
Post-workout accessory:
Rx
EMOM 10
1set max freestanding handstand hold.
Scaled 1
EMOM 10
15sek chest to wall handstand hold
or handstand hold on wall
Scaled 2
EMOM 10
10sek Pike hold on box
Torstai
WOD
Rx
For time:
1,000-m row
50 toes-to-bars
500-m row
25 toes-to-bars
Scaled 1
For time:
1,000-m row
30 toes-to-bars
500-m row
15 toes-to-bars
Scaled 2
For time:
500-m row
20 hanging knee raises to chest height
250-m row
10 hanging knee raises to chest height
*Cap 14min
Post-workout accessory
4 sets:
10-15 GHD hip extensions
(on use box)
PAINONNOSTO
Painonnoston tekniikkaharjoittelua
GYMNASTIC
Hanstandpush-up
Perjantai
WODIT TÄNÄÄN:
9.30
10.30
15.30
16.30
17.30
WOD
Pre-workout strength
Every 2:00 for 5 sets:
3 hang power cleans
– Build to workout weight or slightly heavier.
Rx
8 rounds for time:
5 box jump-overs (60/75 cm)
5 hang power cleans (70/102,5 kg)
Scaled 1
8 rounds for time:
5 box jump-overs (51/61 cm)
5 hang power cleans (47,5/70 kg)
Scaled 2
8 rounds for time:
5 box step-overs (41/51 cm)
5 hang power cleans (15/20 kg)
*Cap 15min
Lauantai
WOD
Pre-workout
EMOM 6:
2-5 L-sit pull-ups, strict pull-ups, or banded pull-ups
Rx
For time:
21-18-15-12-9
Strict pull-ups
36-30-24-18-12
Wallball (6/9)
Scaled 1
For time:
15-12-9-6-3
Banded pull-ups
30-24-18-12-6
Wallball (4/6)
Scaled 2
For time:
15-12-9-6-3
Ring rows
15-12-9-6-3
Wallball (4/6)
*Cap 23min
Sunnuntai
Omatoimiperuskunto
Valitse 3
(hiihto, soutu, echo-bike, fillari, juoksu)
20min / laji
Harjoituksen päätteeksi 20min rullailua venyttelyä.