Maanantai
WOD
Rx
1 rep on the minute of:
Min 0-5: snatch high pull
Min 6-10: hang squat snatch
Min 11-20: squat snatch
– Score is the heaviest load for each section.
Scaled 1
same as rx
Scaled 2
1 rep on the minute of:
Min 0-5: snatch high pull
Min 6-10: hang power snatch
Min 11-20: power snatch + overhead squat
– Score is the heaviest load for each section.
Tiistai
WOD
Rx
4 rounds for reps:
:30 double-DB push presses (15/22.5 kg)
:30 rest
:30 double DB deadlifts
:30 rest
:30 double-unders
:30 rest
Scaled 1
4 rounds for reps:
:30 double-DB push presses (10/15 kg)
:30 rest
:30 double Db deadlifts
:30 rest
:30 double-unders
:30 rest
Scaled 2
4 rounds for reps:
:30 double-DB push presses (6/10 kg)
:30 rest
:30 double-Db deadlifts
:30 rest
:30 single-unders
:30 rest
Post-workout strength
Accumulate (in 10min)
Rx
20 kipping pull-ups
15 strict pull-ups
10 weighted strict pull-ups
Scaled
20 ring row
15 low bar pull-ups
10 banded or spotted pull-ups
BASIC-WOD
4 rounds for reps:
:30 double kb push presses
:30 rest
:30 double KB deadlifts
:30 rest
:30 single unders
:30 rest
Post-workout strength
Accumulate (in 10min)
20 ring row
15 low bar pull-ups
10 banded or spotted pull-ups
ENDURANCE
5sets for calories
1min echo-bike
30sek rest
1min rest
5sets for calories
1min C2-bike
30sek rest
1min rest
5sets for calories
1min Ski
30sek rest
Score total calories on each machine.
Scaling:
Worktime 45sek (45sek rest)
Keskiviikko
WOD
Rx
For time:
10 shuttle runs
30 toes-to-bars
10 shuttle runs
10 wall walks
10 shuttle runs
30 toes-to-bars
10 shuttle runs
Scaled 1
For time:
8 shuttle runs
30 hanging knee raises to chest level
8 shuttle runs
5 wall walks
8 shuttle runs
30 hanging knee raises to chest level
10 shuttle runs
Scaled 2
6 shuttle runs
20 hanging knee raises to waist level
6 shuttle runs
5 inchworm + push-ups
6 shuttle runs
20 hanging knee raises to waist level
6 shuttle runs
Post-workout accessory
3 sets:
10 good mornings
– Build in load, but only as quality mechanics allow.
Torstai
WOD
Pre-workout strength:
Accumulate 200m 2db/kb front rack carry or sandbag carry.
Rx
Every 3:00 for 10 sets:
250m row
– Rest the remainder of each interval.
Scaled 1
Every 3:00 for 10 sets:
200m row or
– Rest the remainder of each interval.
Scaled 2
Every 3:00 for 10 sets:
150m row or
– Rest the remainder of each interval.
Result: slowest round.
Each intervall 0:45-1:00
PAINONNOSTO
Painonnoston tekniikaharjoittelua
GYMNASTIC
Kipping toes to bar
Perjantai
WOD
//Benchmark
Open 26.3.
Rx
For time:
2 rounds of:
12 burpees over the bar
12 cleans, weight 1
12 burpees over the bar
12 thrusters, weight 1
2 rounds of:
12 burpees over the bar
12 cleans, weight 2
12 burpees over the bar
12 thrusters, weight 2
2 rounds of:
12 burpees over the bar
12 cleans, weight 3
12 burpees over the bar
12 thrusters, weight 3
Time cap: 16 minutes
♀ 29, 34, 38 kg
♂ 43, 52, 61 kg
Scaled 1
Same as rx but
* you may step over barbell
♀ 20, 25, 30 kg
♂ 30, 37,5, 42,5 kg
Scaled 2
Same as rx but
* you may step over barbell
♀ 15, 20, 25 kg
♂ 25, 30 37,5 kg
Lauantai
WOD
Rx
For time:
1600/2000m c2-bike
40m Handstand walk (or max distance in 3min)
30 Russian KB swings (24/32 kg)
800/1000m c2-bike
30 strict handstand push-ups
30 Russian KB swings
400/500m c2-bike
30 hand-release push-ups
30 Russian KB swings
Scaled 1
For time:
1600/2000m c2-bike
50 shoulder taps in a handstand against a wall (or max distance in 3min)
30 Russian KB swings (16/24 kg)
800/1000m c2-bike
30 pike push-ups
30 Russian KB swings
400/500m c2-bike
30 hand-release push-ups
30 Russian KB swings
Scaled 2
For time:
1000/1200m c2-bike
Bear crawl 30m
20 Russian KB swings (12/16 kg)
600/1000m c2-bike
20 double-DB shoulder presses (8/12,5 kg)
20 Russian KB swings
300/500m c2-bike
20 hand-release push-ups from the knees
20 Russian KB swings
*Cap 22min
Sunnuntai
Omatoimiperuskunto
Pick one machine and go for 20-30min easy pace.
Then practice skill or skills with easy tempo for 15-20min. Choose 1-2 skills: jump rope skills / handstand skills / kipping/ overhead squat / weightlifting
Last spend 15-30min stretching, foam rolling or ball massage. Good time intervals 1-2min/muscle