Maanantai
WOD
//Heavy day
For load:
Front squat
2-2-2-2-2
“3min
“compare last week`s heavy day.
Post-workout:
7min an a clock
Find max box height that you can jump.
Tiistai
WOD
//Benchmark
Quarterfinal 26.2
Rx
For time, completed anyhow:
80 DB hang squat cleans (15/22.5 kg)
40 bar muscle-ups
– Use two dumbbells.
Scaled 1
For time, completed anyhow:
80 DB hang squat cleans (12,5/17,5 kg)
20 chest-to-bar pull-ups
10 bar muscle-ups
– Use two dumbbells.
Scaled 2
For time, completed anyhow:
40 DB hang squat cleans (6/10 kg)
30 low or high bar jumping bmu
20 ring rows
– Use two dumbbells.
*Time cap: 15 minutes
BASIC-WOD
For time,
completed anyhow:
40 DB hang squat cleans (6/10 kg)
30 low or high bar jumping
20 ring rows
– Use two dumbbells.
*Time cap: 15 minutes
ENDURANCE
3 rounds for time
800m run
30 air squats
30 Sit-up
Rest 2min between rounds:
*Cap
Keskiviikko
WOD
Rx
5 rounds for time:
400m run or 500m row
40m kb lunge walk (16/24)
8 wallwalks
*Kb on shoulder
Scaled 1
5 rounds for time:
400m run or 500m row
40m kb lunge walk (8/12)
4 wallwalks
*Kb on shoulder
Scaled 1
7 rounds for time:
200m run or 250m row
10m lunge walk
2 wallwalks
*Cap 30min
Torstai
WOD
//Heavy day
For load:
Shoulder press
3-3-3-3-3
Push press
3-3-3-3-3
*Build up
“3min
PAINONNOSTO
Painonnoston tekniikkaharjoittelua
GYMNATICS
Kipping pull-up
Perjantai
WOD
//Benchmark
Quarterfinal 26.3
Pre-workout Strength
OT2M x 6:
5 Deadlifts
*Build up
Rx
For time:
3 rounds of:
50 double-unders
10 deadlifts (70/102,5 kg)
2 rounds of:
50 double-unders
10 deadlifts (85/125 kg)
1 round of:
50 double-unders
10 deadlifts (102,5/142,5 kg)
Scaled 1
For time:
3 rounds of:
25 double-unders
10 deadlifts (55/85 kg)
2 rounds of:
25 double-unders
10 deadlifts (70/102,5 kg)
1 round of:
25 double-unders
10 deadlifts (85/125 kg)
Scaled 2
For time:
3 rounds of:
60 single-unders
5 deadlifts (25/35 kg)
2 rounds of:
60 single-unders
5 deadlifts (30/42,5 kg)
1 round of:
60 single-unders
5 deadlifts (35/52,5 kg)
*Time cap: 12 minutes
Lauantai
WOD
//Benchmark
“Barbara”
Rx
5 rounds for time
20 pull-ups
30 push-ups
40 sit-ups
50 squats
– Rest 3:00 between rounds.
Scaled 1
5 rounds for time
10 pull-ups *may use band
20 push-ups
30 sit-ups
40 squats
– Rest 3:00 between rounds.
Scaled 1
4 rounds, each for time, of:
10 ring rows
10 hand-elevated push-ups
20 sit-ups
20 squats
– Rest 3:00 between rounds.
*Cap 40min
*3:00-4:00 per round, for at least the first 2-3 rounds.
*Pull-ups in 1-2 sets.
*Push-ups in 1-4 sets.
*Sit-ups and squats in under 3:00 combined.
*Rest exactly 3:00 between rounds.
Sunnuntai
Omatoimiperuskunto
Sinisellä sykealueella
15min hölkkä / reipaskävely
15min soutu
15min fillari
15min hiihto
15-30min venyttely