Maanantai
WOD
Rx
8 rounds for reps:
On a 1:00 clock:
200/300m sprint with c2 bike
Max clean and jerks (35/52,5 kg)
– Rest 3:00 between rounds.
Scaled 1
8 rounds for reps:
On a 1:00 clock:
200/300m sprint with c2 bike
Max clean and jerks (29/43 kg)
– Rest 3:00 between rounds.
Scaled 2
8 rounds for reps:
On a 4:00 clock:
150/200m sprint with c2 bike
Max hang clean and jerks (15/20 kg)
– Rest 3:00 between rounds.
Tiistai
WOD
Rx
For time:
40 wallwalk
400m run
400m walking lunges
400m run
Scaled 1
For time:
30 wallwalk
400m run
300m walking lunges
400m run
Scaled 2
For time:
100m bear crawl
400m run/walk
100m walking lunges
400m run/walk
*Cap 35min
BASIC-WOD
For time:
20 partial wallwalk
400m run/walk
200m walking lunges
400m run/walk
*Cap 35min
ENDURANCE
//Benchmark
2k Row
Keskiviikko
WOD
//Heavy day
Strength
Overhead squat
8-8-8-8
“3,5min
Then …
AMRAP 6:
Rx
40 overhead squats (25/35 kg)
30 deficit push-ups (5/10cm)
Scaled 1
40 overhead squats (20/30kg)
30 push-ups
Scaled 2
20 overhead squats (5/10 kg)
15 push-ups from the knees
Torstai
WOD
//Partner workout
Rx
For time with a partner:
100-cal echo or c2 bike
80 V-ups
6:00 accumulated pull-up bar hang
80 V-ups
100-cal air bike
Scaled 1
For time with a partner:
80-cal c2 bike
60 V-ups
4:00 accumulated pull-up bar hang
60 V-ups
80-cal c2 bike
Scaled 2
For time with a partner:
50-cal c2 bike
50 tuck-ups
3:00 accumulated foot-assisted pull-up bar hang
50 tuck-ups
50-cal c2 bike
*30:00 time cap.
*Share the work as desired.
PAINONNOSTO
Painnonnoston tekniikka harjoittelua
GYMNATICS
Ring muscle up work
Perjantai
WOD
Rx
For time:
100 double-unders
60 DB deadlifts (22.5/30kg)
100 double-unders
45 DB hang power cleans (22.5/30kg)
100 double-unders
30 DB push jerks (22.5/30kg)
– Use two dumbbells.
Scaled 1
For time:
70 double-unders
60 DB deadlifts (15/22.5 kg)
70 double-unders
45 DB hang power cleans (15/22.5 kg)
70 double-unders
30 DB push jerks (15/22.5 kg)
– Use two dumbbells.
Scaled 2
For time:
60 single-unders
30 DB deadlifts (8/12,5 kg)
60 single-unders
25 DB hang power cleans (8/12,5 kg)
60 single-unders
20 DB push jerks (8/12,5 kg)
– Use two dumbbells.
*Cap 18min
Lauantai
WOD
Rx
EMOM 15:
Min 1 | 15 toes-to-bars
Min 2 | :30 shuttle run
Min 3 | 20 barbell good mornings (25/35kg)
Scaled 1
EMOM 15:
Min 1 | 10 toes-to-bars
Min 2 | :30 shuttle run
Min 3 | 15 barbell good mornings (17,5/25kg)
Scaled 2
EMOM 15:
Min 1 | 15 kipping knee raises
Min 2 | :30 shuttke run
Min 3 | 10 barbell good mornings (10/15kg)
Shuttle run 7,5m
Sunnuntai
Omatoimiperuskunto
Easy pace
Muutaman rundin tätä pyöräyttää läpi: (45-75min)
Row 1000m
30 Air squats
30sek Plank
30 Kb swings
Bike 2000m
20 Cossack squats
20sek side plank (each side)
20 Kb snatch
Ski 1000m
10 Overhead squat (empty bar or stick)
10 Toes to rings
10 Kb windmill